10am til Noon. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.


The roof is done, normal schedule next week. Thanks for putting up with the changes, we hope those at the 9am and Noon sessions enjoyed the change of scenery at the beach.

MaD CrossFit Games Open Intramural

We are trying something a bit different this year with the Open. We are going to have an Intramural MaD Open. We have picked 4 team captains and the teams will be created as people sign up for the Open.

Last year, quite a few people were disappointed with the scaled options. This year, even if someone scales, their points will still be added towards the total team score.

We will make sure the ‘heavy hitters’ are spread out evenly on each team, and the rest of you will be added as you sign up.

The team Captains are: Tracey, Yasmine, Grant and Andy.

The team names are:  Team AMRAP (Tracey), In WOD we thrust (Yasmine), Chalk dirty to me (Andy) and Your pace or mine (Grant).


  1. Teams are given 1 point for every athlete who completes an Open workout (rx or scaled)
  1. Teams are given 3 points for every athlete who finishes among the top 3 women and top 3 men per workout.
  1. Teams are given 5 points if they are the ‘spirit of the open’ on any given week. This could be for style, camaraderie, attitude, etc.

Each Week the top team will get a team pic and congrats on Insta, twitter, FB and our website. Overall winner will get a prize at the end.

Members will not be required to register for the open. We’ll have a registration form so we know who’s playing and to divide up teams.

MaD CF Games OPEN Intramural – SIGN UP HERE

More info on the Intramural HERE.


Use Your Legs

I had realized two important things, I had to keep the tension of the weight against my legs on the squat down, and that there was a tempo to the squat. Previously I had been crashing down on every rep and catching a huge bounce out of the bottom that had been preventing me from using my legs to control the weight. It is important to control the weight down so it doesn’t crash on you into the bottom, but also so that the weight doesn’t catch up with you and stick you in the middle. I didn’t explain myself at the time but everyone had a good laugh.