Back Squat 5 x 5 – ALL sets at 75% of your 1 Rep max or work to a heavy set of 5


12 Min EMOM
ODD 20 KBS 24/16kg

12 Min EMOM
ODD 20 Russian KBS 28/20kg
EVEN 60 Singles


Try to benchmark your 500m row.

Introducing MASH UP THURSDAYS at 6:30pm, starting September 24th

September 24, Evening Bring a Friend/Free Intro Session. Standard rules, free class for all members, does not count as a visit, you do not have to be there, your friend can sign up HERE and we’ll show them the ropes.


The following classes will count as one of your regular gym sessions. If you find yourself coming in more often, you can upgrade to unlimited.

October 1, MaD Mobility full hour of stretching, rolling, and learning how to use the mobility tools we have available in the gym.

October 8, MaD Gymnasty pull ups, handstands, hollow rocks and more. Let Lou know what you want to work on.

October 15, MaD Boxing is a 45min class based on the training concepts boxers use to keep fit. Classes can take a variety of formats but a typical session will start with basic combinations building up to a longer complete combination.  Each session will  include catching, hitting, kicking, press-ups, shuttle-runs and sit-ups etc.  Our boxing classes are aimed at men and women of all ages and fitness standards. As no class involves the physical hitting of an opponent, it is a fun, challenging, safe, empowering workout.

What you’ll need:
Boxing gloves (you can find them at the Warehouse or Rebel Sport ranging between $35 and $80. Alternatively, you could also borrow a pair from a friend if they have some)
Wraps (these are optional for each individual – they provide extra padding and wrist support)
October 22, Powerlifting this will give you a taste of what our 6 week Powerlifting course is like. You’ll be lifting but also learning skills and accessory movements.

October 29, Strongman/woman this is your chance to play with some new toys. We’ll focus on something different each time, sleds, prowler, yoke, stones ending the session with a strongman style workout.

We’ll be looking for feedback so try them all and let us know what you want to see more of!


Barbell Club Olympic Weightlifting Course

The Barbell Club Olympic Weightlifting Course is a 4 week fully coached program. We will meet twice a week for 1 hour. The primary focus will be on developing the Snatch and Clean and Jerk, there will also additional supplementary work. We run separate courses for beginners and experienced lifters.

Need to work on your Snatch and Clean and Jerk. The next course will  be an Intermediate, suitable for those with in class exposure to the Olympic lifts.

Starting Sep 15 until Oct 8 (4 weeks) we will meet each week on Tuesday and Thursday at 7:30pm for a one hour session. Limited to 6 students only. This course will be aimed at intermediate lifters.



Rowers in the sun 20 Sep 2013

Rowers in the sun 20 Sep 2013