10am til 12pm. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.


Ask Greg: Snatch Swinging Forward

“Kris Asks: I have a lot of problems and one that I can’t seem to correct is the bar looping after contact in the snatch. I’ve observed that during a no brush snatch my bar path is almost vertical, I extend with my torso upright and I’m pulling up with my elbows high. It looks great and almost nothing like my snatch. I’ve tried to correct the looping by doing a no brush snatch + snatch complex, but I can’t get my body to make the correction.”

Be Coachable

“We like to think that everyone who joins Good For You CrossFit has one goal: Be better at life today than you were yesterday. It’s a simple thing You come to the gym so you don’t suck at life. That being said, let us help you! Be coachable.” Same thing applies at MaD, let us help you 🙂