Thruster 3 x 5 – Use 80-85% of your 1 Rep Max across all 5 sets. If new work up to a challenging weight for all 5 sets.


12 Min EMOM
ODD: 3 Thrusters 60/40kg
EVEN: 6 Bar Over Burpees

ODD: 3 Thrusters 40/30kg
EVEN: 6 Burpees


MaD CrossFit Games Open Individual Intramural

Changes for 2018

We are going to have an Individual Intramural MaD Open. Recognition for spirit, swagger, personal records and getting outside of your comfort zone.

Everyone’s scores count, whether you do the scaled, masters or Rx.

Members will not be required to register with CrossFit for the open. We have a registration form so we know who’s playing. This is a free community event we offer to all our members.  Time to push yourself and see how you rate.

MaD CF Games OPEN Intramural – SIGN UP HERE

CrossFit Games Open Dates

Saturday Sessions 9am – 11am: Feb 24, Mar 3, Mar 10, Mar 17 and Mar 24.

Bench Press Workshop – 7 April 10am – Noon

This workshop will focus on getting a stronger Bench Press. We will take you through mobility, activation, warm up, lifts and accessory work. You’ll get a list of everything we go over, and we’ll talk about how to add them to your current MaD workouts. This for anyone who wants to  prepare for Bad As IX, coming up June 2nd, or if you want to learn how to increase your bench press.

Sign up HERE.

Intermediate and Beginner Olympic Weightlifting Workshops

INTERMEDIATE: Saturday Mar 31st, 10am – 12pm

Drills and Skills, from warm ups through to full lifts and accessory work. Designed for those who are already lifting, we will identify faults and provide you with individual drills to enhance your lifting.

Sign up HERE.

BEGINNER: Saturday Apr 14th, 10am – 12pm

An introduction to the sport of Olympic Weightlifting. Covering the basics of the Snatch and Clean and Jerk. Designed for those who are new to lifting and want to learn the basics.

Sign up HERE.


Come get Flexy with Yoga (stating Monday Jan 29th at 7:30pm) and Mobility (starting Saturday Feb 3rd at 8am). All are welcome, no matter what your level!

All classes will be drop in – $5 for members or $10 for non-members, so feel free to bring your friends and family… The more the merrier!

Make sure to look for these classes in Influx and be sure to sign in a minimum of 12 hours before.