“MedBall Medley”
1 Ball – 2 People
60 Wall Ball (20/14# to 10/9′)
60 Push Ups
60 Jumps
60 Lunges
600 meter Run
60 Sit Ups
30 Wall Ball
30 Push Ups
30 Jumps (over ball)
30 Lunges
400m Run
30 Sit ups

All movements done with medball. Push ups on the ball, jumps over the ball, medball sit ups.
Partner workout, one person working at a time. “Bad Medicine” will NOT be playing during this workout.


Our New Zealand Fitness League Team has a bye this week, but they need to play a match to get national ranking points. To do this they need opponents. You don’t have to do all five workouts, but if you can help out with a couple to ensure the team plays hard that would be great. We will warm up and get things organized for a 10:30am start,then the match runs for 90 minutes so we will be done by noon. Come and help the team out for their last round.

NZFL Team pyramid


PCPC Team Ramrod


“It was a few days before Christmas and all through the gym, sweaty bodies lay everywhere just trying to get a breath in”

An exaggeration I am sure, but with Christmas nearly upon us it is time to pit yourself (and a friend) against the rest of the members. Then once bragging rights have been settled, we can cook some meat and hang out.

This is a partner challenge so pick carefully.  You get to choose who is on your side for this series of 3 challenges. We plan on 3 separate workouts to test your combined fitness.

There will be 3 categories; Men, Women and Mixed. The events will be achievable by all. So sign up HERE and give it a shot.

We will start at 9am and go until we are done (aiming for before noon) then it is BBQ time. It is members (or spouses and friends who CrossFit if you ask nicely) only to compete in the challenge, but all are welcome to support the partners challenge and at the BBQ. Friends, family and well behaved dogs.

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 Strength & Conditioning.  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: Thursday Dec 10th at 6:30pm or Saturday Dec 12th at 9am.

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