WORKOUT

“Annie are you OK? On the run!”

21-15-9 Rep Rounds of:
Wall Ball -20/14# to 10′
Sandbag Cleans – 20/10kg
Box Jump -24/20″
Kettlebell Swings -24/16kg
Burpees
Run 400m, 200m, 100m.

Move through all 6 stations as a team. One person per station, don’t move to the next station until each team member is finished with their station.

SKILL SESSION AT 10AM.

Focus today is Olympic Weightlifting – Clean and Jerk.

EVENTS

We have two teams at the CrossFit Central Wellington Mid Winter Throwdown. If you are in town between 9am and 2pm pop in and support Mandy, Dylan and Samara.

 

Last couple of days to try and get a top score in the Assault Air Bike Challenge 🙂

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 July 7th at 6:30pm and Saturday July 9th at 9am.

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

free-class

41 Degrees WLC

41° Weightlifting Club Olympic Weightlifting Comp – Sun August 14 2016

This Olympic Weightlifting New Zealand sanctioned competition is open to all MaD CrossFit members and any registered OWNZ lifters. Lifters from other gyms and CrossFit Affiliates welcome as well. You will have 3 attempts at both the Snatch and Clean and Jerk. We will run this in accordance with OWNZ and IWF rules. Sign up and surprise yourself. Weigh in at 9am.

AUGUST OLY COMP – SIGN UP HERE

Want to know more about 41° Weightlifting Club, check out the page HERE.