LIFTS

Sumo Deadlift 2 x 8 – Working up to a heavy double 🙂

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter.
Look to add 2.5 to 5kg each time you do this.

WORKOUT

Performance
8 Min AMRAP
5 Box Jumps 30/24″
10 1 Arm OH DB/KB Lunge Steps AHAP
15 Sit Ups

Fitness
8 Min AMRAP
5 Box Jumps 24/20″
10 1 Arm OH DB/KB Lunge Steps AHAP
15 Sit Ups

Free Intro Workout @6:30pm

Our Free Intro Group Class is designed to suit any level of fitness  and is 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 our Free Intro Workout or ‘Bring a Friend’ is not our typical Monday – Friday class, you’ll get a feel for the way things run.

Next dates: Thursday January 12th at 6:30pm, Saturday January 14th at 9am.

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

free-class

CROSSFIT GAMES OPEN REGISTRATION OPENS TODAY

Get signed up HERE. More information on the Open and our MaD Intramural Competition is HERE.

THROWBACK THURSDAY

It was raining in January 2014 as well 🙂