6 RFT (use reps given for each round)
Squat 80-64-50-32-16-8
KB Swing 40-32-25-16-8-4 (24/16kg)
Pull Ups 20-16-12-8-4-2

6 RFT (use reps given for each round)
Squat 80-64-50-32-16-8
KB Swing Russian 40-32-25-16-8-4 (1.5/1pood)
Body Rows 20-16-12-8-4-2



2016 Functional Strength CrossFit Postal


Compete in 1 or compete in both…

The Functional Strength CrossFit Weightlifting Postal Competition is aimed at any CrossFitter at any level that is able to perform a Snatch + Clean & Jerk and/or Back Squat & Deadlift. This is a friendly competition based around participation.

The purpose of the Postal is to encourage more of a focus on Olympic Weightlifting and Strength to improve your CrossFit. This is an opportunity to compare yourself to other CrossFitters by bodyweight and challenge yourself to achieve new personal bests.

Division 1 – Olympic Total

Snatch + Clean & Jerk = Total

Placings by : Body Weight vs Weight lifted (IWF Sinclair formula)

Division 2 – Powerlift Total

Back Squat + Deadlift = Total

Placings by: Body Weight vs Weight lifted (IPF Wilks formula)


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: Saturday July 9th at 9am.

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