Front Squat 3 x 5 – 70-80-85-85-85% of your 1 Rep Max


12 Min EMOM
ODD: 3 Thrusters 60/40kg
EVEN: 6 Bar Over Burpees

ODD: 3 Thrusters 40/30kg
EVEN: 6 Burpees


CrossFit Total – Test your max Back Squat, Press and Deadlift.

MaD CrossFit Games Open Intramural – Starts Friday!

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.



“Dating Sage”

10 Snatch 43/30KG
15 Pull-Ups
20 Thrusters 34/25KG

Named for Coach B’s daughter Sassy Sage.

MaD and Coach B at Mikes Gym

MaD and Coach B at Mikes Gym



10 RFT:
Run 150m
7 Chest to bar pull-ups
7 Front squat 61/43kg


Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.