Pause Back Squat 2 x 6 – 3 second hold in the bottom.

Use 70-75-80-85-90-95% of your 1 Rep Max or if new work to a heavy double.


9 Minute AMRAP of:
15-cal. row
15 push-ups

9 Minute AMRAP of:
10-cal. row
10 push-ups/5 Negatives

If we run out of rowers and bikes 10/5 Cal, this can be done as a partner workout. Partner A rows once done they start their push ups as Partner B rows once done you can switch.

This couplet is designed to allow athletes to maintain intensity in each movement throughout the 9 minutes. The row should be a sprint, and the push-ups should be performed in no more than 2-3 quick sets. The early rounds should not take you more than 90 seconds.


FREE CROSSFIT CLASS – Sat April 21st @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.

Get signed up HERE.

Bench Press Workshop – 7 April 10am – Noon

This workshop will focus on getting a stronger Bench Press. We will take you through mobility, activation, warm up, lifts and accessory work. You’ll get a list of everything we go over, and we’ll talk about how to add them to your current MaD workouts. This for anyone who wants to  prepare for Bad As IX, coming up June 2nd, or if you want to learn how to increase your bench press.

Sign up HERE.

Beginner Olympic Weightlifting Workshop

BEGINNER: Saturday Apr 14th, 10am – 12pm

An introduction to the sport of Olympic Weightlifting. Covering the basics of the Snatch and Clean and Jerk. Designed for those who are new to lifting and want to learn the basics.

Sign up HERE.

41° Weightlifting Club Olympic Weightlifting Comp – Sun Mar 22nd April 2018

This Olympic Weightlifting New Zealand sanctioned competition is open to all MaD CrossFit members and any registered OWNZ lifters. Lifters from other gyms and CrossFit Affiliates welcome as well. You will have 3 attempts at both the Snatch and Clean and Jerk. We will run this in accordance with OWNZ and IWF rules. Sign up and surprise yourself. Weigh in at 9am.


Want to know more about 41° Weightlifting Club, check out the page HERE.