WORKOUT

20 Minute AMRAP
Performance
7 Back Squat 85/60kg
10 Steps 20/15kg Dumbell Overhead walking lunge (right hand)
7 Burpees
10 Steps 20/15kg Dumbell Overhead walking lunge (left hand)

Fitness
7 Back Squat 60/40kg
10 Steps 15/10kg Dumbell Overhead walking lunge (right hand)
7 Burpees
10 Steps 15/10kg Dumbell Overhead walking lunge (left hand)

Compare to Sep 4

SKILL

Hollow hold on Rings or Dip Station

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: Tonight September 24th at 6:30pm.

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

free-class

THROWBACK THURSDAY

Jen rope climbs this time last year.

Jen rope climbs this time last year.