LIFT

Sumo Deadlift 3 x 5 – Use 70-80-85-85-85% of your 1 Rep Max, or work to a heavy triple for 3 sets across.

WORKOUT

Performance
10 Min AMRAP
10 Pull Ups
10 Weighted Sit Ups 15/10kg DB
10 Goblet Squats 15/10kg DB

Fitness
10 Min AMRAP
10 Body Rows
10 Sit Ups
10 Squats

EVENTS

TECHNICAL OFFICIALS WORKSHOP AND REFEREES EXAM

Saturday Jul 21st at 10am. Sign Up HERE.

WORKSHOP DETAILS
This workshop will help you understand how a weightlifting competition is run and what your role in that competition is whether you are an official, volunteer, athlete and/or coach. This workshop is highly recommended for current Club and National Level Referees to refresh their skills and knowledge in this area.

REFEREE EXAM DETAILS
Referee Exam: 1 hour
You must be a 2018 registered financial member of OWNZ to be eligible to sit the referee exam.

OWNZ Registration Link: https://memberdesq.onesporttechnology.com/2803/org

Please study the examination questions and answers before you sit the exam.

Questions: http://www.iwf.net/wp-content/uploads/downloads/2018/02/IWF-TO-Exam-2018-Questions_v1.01.pdf

Answers:  http://www.iwf.net/wp-content/uploads/downloads/2018/01/IWF-TO-Exam-2018-Answers.pdf

Cost: $10 OWNZ Member or $15 Non-OWNZ Member
Payment Details: (OWNZ) 03 – 0104 – 0764910 – 00
Reference Details: Full Name
Note: This payment covers costs for both the Workshop & the Referee Exam.

FREE CROSSFIT CLASS – Sat August 4th @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.

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.

free-class

41 Degrees WLC

41° Weightlifting Club Olympic Weightlifting Comp – Sun August 26th 2018

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.

AUGUST OLY COMP – SIGN UP HERE

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