Strongman Team Workout
Teams of 2 or 3
2 Mins for Reps – 1 Min Rest Between Stations
10m Yoke Relay
10m Stone Carry
10m Prowler Push
10m Sled Drag
10m Farmers Carry
Bike/Row for Cal
10m Heavy Bag Carry – (Stuffed Duffle Bag)

Extra Stations if Required:
10m Fat Bar Rack Walk


This week our Masters Team takes on Upper Hutt here at MaD starting at 10:30am. Then at 1pm our Scaled Team take on WOF CrossFit out in Porirua. Each match lasts about 90 minutes. It would be great to lend the teams some support both here at MaD and over in Porirua.


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

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


Nov 16, 2017 Freestyle Connection Workshop with Carl Paoli – Wellington, New Zealand

This is a 3 hour workshop designed to be an exploration of movement thru the Freestyle Connection framework. The seminar will help attendees set movements standard and learn to create universal progressions. Sign up HERE.

Specifically Carl will address:
– Freestyle Connection Framework. A universal language for movement.
– Principles of Motor Control
– Pushing and Pullling
– The theory of Blocking Movement.

This seminar is designed to help you:
* Turn on and trust your intuition about movement
* Use tools that help optimize imperfect movement
* Tap into the universal movement patterns and progressions underlying all disciplines
* Use Carl Paoli’s movement framework to create roadmaps for your physical success
* Learn what being strong really means

41 Degrees WLC

41° Weightlifting Club Olympic Weightlifting Comp – Sun Nov 5th 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.


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