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.


16.5 Workout Breakdown and Analysis

Eighty percent of the Individual Rx’d competitors that completed both 14.5 and 16.5 were able to improve their times. For those who beat their 14.5 time, the average improvement was 3:20.

We met Nuno in 2010 when he ran the 1st New Zealand CrossFit Endurance Certification at our original gym location. Since then we have kept in touch and tried to catch up with him each time we head back to the USA.

Nuno Deadlifts at the original MaD location

Nuno Deadlifts at the original MaD location