Team Back Squat and Row

In teams of 1 to 4, max cumulative weight Back Squatted in 12 minutes.
(Score is total weight divided by number in team.)
Then as a team max calories rowed in 12 minutes.
(Score is total calories divided by number in team.)


Work on a weakness. The coach will be there to help you out, but you can work on anything you want.



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 March 16th at 6:30pm, Saturday March 11th at 9am.

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



MaD CrossFit Games Open Intramural

MaD CF Games OPEN Intramural – SIGN UP HERE

When can I do the workouts?

Straight after the live announcement on Fridays at 2pm

Saturday mornings from 9am.

Sunday mornings from 10am.

Monday Open Gym 10am to Noon – you will need to arrange your own judge for this session.

Sign up to these times on Influx. Cut off for scores to be counted is Noon on Sunday. Those signed up with the CrossFit Games still have until Tuesday at 2pm to submit their scores on that site.

How do the workouts run?

Sign up as usual on Influx, this will be a free class and will not count as a weekly visit. You will be paired up with someone to make sure you are keeping to the standards and to keep score for you. Standards for the movements and the workout itself will be thoroughly briefed.

Amy P Banded Bench

Power Lifting Course

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.


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