2 Rounds for time:
One person working at a time
40 Box Jumps 30/24″(F 24/20”)
30 Deadlifts 110/80kg (F 75/50kg)
40 T2B (F Hanging Leg Raise)
30 DB Push Press 20/15kg (F 15/10kg)
40 Situps (Weighted for Performance – 9/6kg Wallball)
30 Row for Calories
40 Alternating Pistols (F Squats)
30 Burpee Box Jumps 30/24″ (F 24/20”)

Rules: All team members must perform a minimum of 10 reps of each movement. Other than that 1 person working at a time and break it up however you want. Time Cap 35 Mins.

F in brackets denotes Rx Fitness scaling (F)


Today we will take on a couple of workouts from the NZ Nationals CrossFit Competition. Details about the comp are HERE.


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 July 6th at 6:30pm, Saturday July 8th at 9am.

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


Gymnastics Workshop

Workshop #3 Sat 1st Jul 11am – 1pm, sign up HERE.

This 2 hour Gymnastics Workshop will focus on the the advanced level of body weight movement. This is the 3rd of three workshops which will build on basic skills and move onto more advanced movements. The Workshop will be held on Sat July 1st 11am to 1pm. Cost is $20 and it is limited to 8 members.