WORKOUT

Performance
24 Minute EMOM
Min 1/5/9/13/17- Row for Cal 20/15
Min 2/6/10/14/18- 10 Wallballs 20/14# to 10′
Min 3/7/11/15/19- 10 Toes To Bar
Min 4/8/12/16/20- 15 KB Swings 24/16kg

Fitness
24 Minute EMOM
Min 1/5/9/13/17- Row for Cal 15/10
Min 2/6/10/14/18- 10 Wallballs 20/14# to 9′
Min 3/7/11/15/19- 10 Hanging Knee Raise
Min 4/8/12/16/20- 15 Russian KB Swings 24/16kg

EVENTS

BaD As X – This Saturday at 9am

Our 10th annual Open Weightlifting Comp is coming. Keeping it in house and low key this year. Same 3 lifts though. Back Squat, Bench Press and Ground to Overhead. Plus a Strongman themed workout. Sat June 1st 9am to Noon. Sign up on Influx as usual (does not count as a weekly visit). 💪🏋️‍♀️🏋️‍♂️💪

QUEENS BIRTHDAY HOURS

SAT 1 JUN

9am – Noon BaD As X Open Weightlifting Comp

Noon – 2pm Open Gym

SUN 2 JUN

Open Gym 10am to Noon

MON 3 JUN

9am Class ONLY – Open Gym 10am to Noon

FREE CROSSFIT CLASS – Sat June 15th @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