In teams of two, complete as many rounds and reps as possible (AMRAP) in 30 minutes of:

“Dissecting Kelly”
400 Meter Run
30 Box Jumps 24″/20″
30 Wall Ball Shots 20/14 #

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 200 meters, Partner B will run 200m, Partner A will perform 15 Box Jumps, Partner B will perform 15 Box Jumps, Partner A will perform 15 Wall Ball Shots, and Partner B will perform 15 Wall Ball Shots – and so on for 30 minutes. Don’t worry we will scale it as required for those not used to this style of workout.

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.



Recently the Masters and Teen divisions of the CrossFit Games Open hit some 4 online qualifiers to establish who was headed to Madison for the games.  We will look to take on a couple of these today 🙂



Why I CrossFit:  Coming from a ice hockey and team sports background, I love how CrossFit is a community sport yet everyone gets to put in their own stamp on their training and pursue their own goals. A supportive community makes it very motivating to keep training and you meet people of all ages and background.

Find out more about Paule HERE.