WORKOUT

Performance
Barbell Complex 1min Stations- 5 Rounds For Reps
Deadlift- 50/35kg
Hang Power Clean
Front Squat
Shoulder 2 Over Head
Rest 1min

Fitness
Barbell Complex 1min Stations- 5RFR
Deadlift- 35/25kg
Hang Power Clean
Front Squat
Shoulder 2 Over Head
Rest 1min

FREE CROSSFIT CLASS – Sat May 19th @9am

The best way to get a real sense of CrossFit is to stop by and take one of our Free classes. Each class includes instruction on basic movements, a CrossFit workout based on those movements, and a further explanation of what we do at MaD. Our goal with this class is to give you a taste of what CrossFit is, so you can see why so many people are hooked.

MaD CrossFit is taking part in Pink Ribbon Breakfast this year to raise funds for Breast Cancer Foundation NZ. Bring a healthy dish to share.

Come in for a FREE class, and a breakfast treat. Gold coin donation or donate to our fundraising page.

BENCHMARK TRAINING

Games

“14.1”

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
34/25kg Power Snatches, 15 reps

Hero

“Helton”

Three rounds for time of:
Run 800 meters
22.5/15kg Dumbbell squat cleans, 30 reps
30 Burpees

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.