LIFTS

Clean 3 x 5 – % for this cycle 70-80-85-85-85%
If new or just coming back, work to heavy triples across

OR

Hang Clean 3 x 5 – If you are new work from the hang. Power or Full Clean depending on experience and mobility.

WORKOUT

Performance
12 Min AMRAP
5 Front Squats 60/40kg
10 Box Jumps 24/20”
15 Sit Ups
1 Rope Climb

Fitness
12 Min AMRAP
5 Front Squats 40/30kg
10 Box Jumps 20/12”
15 Sit Ups
2 Rope Lowers

EVENTS

Free Intro Workout

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 ‘Bring a Friend’ is not our typical Monday – Friday class, you’ll get a feel for the way things run.

Next dates: Thursday February 9th at 6:30pm, Saturday February 11th 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 Feb 19th 2017

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.

FEBRUARY OLY COMP – SIGN UP HERE

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

 

MaD CrossFit Games Open Intramural

Amy P Banded Bench

Power Lifting Course with Lea

The Barbell Club Powerlifting Course is a multiple week fully coached program. Weekday and Weekend courses are available. You will be tested, pushed, guided and motivated throughout the program to work on, learn, improve or increase your Squat, Bench and Deadlift.
The program is based off of The Westside Principle and follows the structure of Max Effort and Dynamic (Speed) Efforts for both Upper and Lower movements. You will work on Back Squats, Deadlifts, Good mornings, Bench Press, Floor Press and strict Press, as well as a variety of these lifts. Limited to 8 people.

NEXT 4 WEEK COURSE STARTS MON 20TH MARCH.

4 Week Powerlifting Course Mon/Wed 7:30pm Mar 20th to Apr 12

POWERLIFTING COURSE – SIGN UP HERE