As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats


As many rounds as possible in 20 min:
5 Body Rows
10 Push-ups/5 Negatives
15 Squats

Free Intro Workout – Saturday at 9am

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.

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



How do you answer a friend when they ask, “What is CrossFit?”: It’s a mixture of a lot of things. You will love it, come try a class with me.

Find out more about Kate HERE.