This week we are trying something new. No results will be recorded on the whiteboard, you can track your own results in your log book or on Influx but no one else will see your score. We are doing this so you can focus on your workout and not worry about what anyone else did.


Bench Press 3 x 5 – Work up to a heavy set of 3, look to find a 3RM.


12 Min AMRAP
6 DB PP 20/15kg
12 WallBalls 20/14# to 10’
6 Burpees

12 Min AMRAP
6 DB PP 15/10kg
12 WallBalls 20/14# to 10/9’
6 Burpees

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 May 4th at 6:30pm, Saturday May 6th at 9am.

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



Open Gym from May 2014