Pendlay Row 5 x 5 – Use you previous 5 x 5 and add 2.5 to 5 kg or use your 3 x 5 weight. Otherwise work to a challenging set of 5


Back Squat 1 x 20 – Start weight is 50% 1RM or Bodyweight whichever is lighter.
Look to add 2.5 to 5kg each time you do this.


8 Min EMOM
ODD 8 Deadlifts 100/70kg
EVEN 16 WBS 20/14# to 10’

8 Min EMOM
ODD 8 Deadlifts 70/50kg
EVEN 12 WBS 20/14# to 10/9′


Hollow hold on floor.

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.



The Paleo Diet Has Evolved….

“I tried paleo but it didn’t work for me….” “Isn’t paleo when you eat tons of meat?” “Sure it sounds like a great idea, but if you want to be an amazing athlete, you can’t go paleo…” Heard them all before and more… I kind of understand where the comments are coming from, but they