Thrusters 2 x 8 – By feel, work up to a heavy double for the day.


ODD 30 Double Unders
EVEN 10 Toes To Bar

ODD 60 Single Skips
EVEN 10 Hanging Knee Raise (if these are too easy scale up to Hanging Leg Raise).


The gym is CLOSED this weekend as we host the Richie Patterson Advanced Olympic Weightlifting Coaches Workshop. Also going down is the Battle of the Forces at Petone Rugby Club on Saturday. Action starts at 9am and we have 2 eight person teams throwing down, so go give them some support :-).

FREE CROSSFIT CLASS – Sat November 23rd @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.