Pause Back Squat 4 x 4 – 3 Second pause at the bottom of each rep. Stay tight.

Use 70-80% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.


12 Min AMRAP
6 Power Cleans 50/35kg
12 Bar Facing Burpees
12 TTB
36 DU

12 Min AMRAP
6 Hang Power Cleans 40/25kg
12 Burpees
12 Sit Ups
72 Single Skips


FREE CROSSFIT CLASS – Sat September 1st @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.