LIFT

Deadlift 2 x 8 – ALL sets at 85% of your 1 Rep max or work to a heavy double.

WORKOUT

Performance
10 Min AMRAP
5 OHS 60/40kg
10 K2E
15 DB Clean 20/15
20 DU

Fitness
5 FS 50/30kg
10 Sit Ups
15 DB HPC 15/10kg
60 Single

SKILL

This week we are working on Hollow Body Position. Today Plank at the top of your push up

BENCHMARK TRAINING

We have been through the classic Girls so now it’s time to mix things up. This week A to Z.

GIRL

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

HERO

Zeus

Three rounds for time of:
30 Wall ball shots, 20/14 pound ball to 10′
35/25kg Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
35/25kg Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

Hero_DavidHickman

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

Bring a Friend/Free Intro Workout

The ‘Bring a Friend’ Group Class is designed for someone who is currently excising on a regular basis and interested in learning more about our program.  You can come in with an existing member or book in with us before the day. In this session we start with a warm up and take you through a group class at MaD CrossFit.  We coach you through some of the movements so you get a feel for how we teach, and take you through a partner or team workout.  Afterwards we’ll cool down, talk about what we do in a regular class and what the next step is to join.

Although ‘Bring a Friend’ is not our typical Monday – Friday class, you’ll get a feel for the way things run.

Next dates: This Thursday September 24th at 6:30pm.

Free class for all, does not count as one of your weekly visits.

free-class

MOBILITY MONDAY