Our monthly free intro workout at 9am.

WORKOUT

Partner Workout – 3 Rounds For Time of:
20 Burpees
6 x 100m Sprint
20 Pull Ups
20 Box Jumps 24/20”
20 Squats
20 Sit Ups

Partners go Rep for Rep on all movements. For example; Partner 1 does 1 Burpee the Partner 2 does 1 Burpee until they have done 20 Burpees between them.

10AM CROSSFIT GAMES OPEN 17.3

WORKOUT 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (43/29kg.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (61/43kg.)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (83/61kg.)
*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (102/70kg.)
*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (111/79kg.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (120/83kg.)
*If all reps are completed, time cap extends by 4 minutes.

Scaled: (Ages 16-49)
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 20-34-43-52-61-70 kg.
Women use 15-25-29-34-43-47 kg.

Rx Teen and Masters 50+:
Chin-over-bar pull-ups
Squat snatches (Teens Rx) or power snatches with overhead squats permitted
Men use 34-47-61-70-83-93 kg.
Women use 20-34-43-52-61-70 kg.

Scaled Teen and Masters 50+:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 20-34-43-52-61-70 kg.
Women use 15-25-29-34-43-47 kg.

Super Scale: No Overhead Squat, you get participation points only

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

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

free-class

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.

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.

41 Degrees WLC

41° Weightlifting Club Olympic Weightlifting Comp – Sun March 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.

MARCH OLY COMP – SIGN UP HERE

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