Pause Front 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.


For Time (10 Min Time Cap)
Alt weighted box step ups 15/20kg DB’s, 24/20 inch

Dive Bomber Push Ups
Box step ups 24/20″


FREE CROSSFIT CLASS – Sat September 14th @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.