20 minute AMRAP
Partner workout, partners alternate complete rounds
10 Goblet Squats
10 Box Jump Overs
10 HR Push Ups

FREE CROSSFIT CLASS – Sat August 17th @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.



Bulletproof Your Ankles

“Just like your poor little forgotten wrists, you probably also pay very little attention to your ankles and feet, unless you have experienced a major foot injury. Yet, ankle mobility could be the number one reason your squat, well, kind of still sucks.

All this time, you thought it was your hamstring flexibility or tight hip flexors that were preventing you from squatting well, but if your ankles are tight, you’re going to have a really hard time squatting to depth, and an even harder time getting your torso into a good position, especially on a front squat.”