20 Min EMOM
Even 20/15 Cal Row
Odd 1 Round of Cindy
5 Pull Ups – 10 Push Ups – 15 Squats

20 Min EMOM
Even 15/10 Cal Row
Odd 5 Body Rows – 10 Push Ups/5 Negatives – 10 Squats

If required you can sub a 200m run for the rowing.
Using an Assault Air Bike: Performance 12/7 Cal, Fitness 8/5 Cal


FREE CROSSFIT CLASS – Sat March 9th @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.