What are the benefits of small-group coaching?

  • More bang for your buck – Small group coaching is about half the price of an average personal training session, but you still get a program designed specifically for your needs. That means you can train with your coach more frequently for the same investment, or train the same amount of time for close to half the price.
  • Train with a friend or meet a new friend – If you have a training partner already, great! If not, we will partner you with another individual who has a similar desire to achieve their fitness goals. Both of you will benefit from the support of training with a partner.

Contact MaD to speak with one of our team members about our private coaching program.


From beginner to advanced athletes Gymnasty is designed to up skill and improve your gymnastics movements. Eight one hour sessions over 4 weeks during the week, or three 90 minute sessions for weekend courses.
A multi-week course that will improve your gymnastics skills. Basic and advanced work on handstands, L-sits, stretching, core control, handstand push-ups, scalability of basic and intermediate movements, spotting, range-of-motion training, ring work, support work, muscle ups and progressions and drills, kipping swings, handstands and a conditioning piece at the end of each session.
Saturday only and weeknight sessions are available.

Gymnasty Testimonials

From Leone: This gymnasty course came at the right time for me. I surprised myself with things I could actually do (cartwheels and head stands) and how much easier they were to do once I learnt the correct technique (double unders-yes!)  When i signed up I didn’t actually think id be able to do much like hold myself up in a handstand. Which is encouraging to see in another way the strength I’ve gained over the last year and a half.

There were also things that are just within my grasp, so it’s given me some reachable goals and the know how to work towards them.
Truman is extremely jealous, and other members have noticed the improvements ive made too and go ‘woah thats so cool, look at you go!’ And I strut my stuff and say ‘yeah i got if from gymnasty baby!’As well as I notice other members technique and go, they must’ve done gymnasty!
Like barbell club, I’ve found the extra courses have made the world of difference in my performance at the gym, still tonnes to work on but at least I have a slightly better idea of what I should be doing. I guess that means i probably should do one of those running ones haha
I’m used to working out at night, so the time didn’t really bother me. 4 weeks was good though, especially over the winter. As we only come at 630 it meant it didn’t interfer too long with our usual schedule plus it gave me something to do while tru was away.
I like the workouts not being timed and being based more about form.
I got a couple chest to bar pull ups tonight!! Forgot to push away, but I didn’t actually think I’d get that far, so I’m stoked!

Thanks again Lou

From Rose: GymNasty is awesome. Whether you want to improve pullups, do a handstand, a forward roll…or just to go watch Coach Lou flip around the bar like a monkey (it’s impressive) you should totally do this.
You WILL improve. My hands haven’t ripped for the first time ever doing kipping pullups, and my strict pullups are starting to feel easier again.

Thank’s for your time Lou and giving the opportunity to let us improve on our mad nasty skills. You’re an awesome coach!!

From Mike K: I looking forward to applying what i hopefully Iearnt in gymnasty. That was a great experience by the way and Lou is awesome at teaching while creating a relaxed, fun atmosphere.

From Andy D:  Amazing course. I got so much out of it, especially enjoyed all the focus on how to be as efficient as possible with every movement. Thank you so much for putting it on. Go get supple people!

From Paule: As you know, I really enjoyed the course. I thought it was jam packed with very useful information on how to improve efficiency and many different moves were included. The only thing I would say is that when I am talking to people on how I loved it and talk to them about the content, they are surprised to know that DUs are part of it for example. I don’t know if they figured we do pull ups for an hour twice a week lol…Anyway, I am recommending this course to all who will listen to me. Cheers.



The Barbell Club Powerlifting Course is a 6 week fully coached program. We meet up on Monday and Wednesday at 7:30pm, each session is 1 hour. You will be tested, pushed, guided and motivated throughout the program to work on, learn, improve or increase your Squat, Bench and Deadlift.

The program is based off of The Westside Principle and follows the structure of Max Effort and Dynamic (Speed) Efforts for both Upper and Lower movements. You will work on Back Squats, Deadlifts, Good mornings, Bench Press, Floor Press and strict Press, as well as a variety of these lifts.

Powerlifting Testimonials

From Leone: After being positively peer pressured by my fellow beasts- Cassie and Paule, I pimped myself out on the street corner and signed up to Lea’s 6 week Powerlifting programme.

I had some numbers which I wanted to hit this year, and realistically I thought they were 6-8 month goals, but with some hard concentrated training and tweaks in my technique they were meet in this 6 weeks!It’s nice to know all those banded good mornings and Bulgarian split squats paid off!
Lea is great at breaking it down and taking you through a different style of training that compliments your CrossFit training. I’m much more aware of my body movements like knowing the point where I’ve gone too far into the bottom of my squat and when my shoulders aren’t pulled back- my chest falls forward and there is some deep seeded hope of abdominals somewhere in “this area”!
Lea has designed a programme that is super attentive in correct technique, really focusing on tight tidy lifting, which essentially will keep you safer as the weight gets heavier and isolating accessory work to grow those muscles stronger!
I used to lift about 50% of what Tru would lift, but now I’m catching up- We’re pretty much the same now!!! bahahaha
Thanks Lea and the awesome group for an entertaining swole time and well lets just say THE PROOF IS IN THE PR PUDDING!

From Cassie: I have been at MaD Crossfit since 2011. This year, Lea provided an opportunity to try out a 6 week Power lifting programme. I have always enjoyed lifting, had completed a couple of Matt’s Barbell clubs, so naturally thought – why not? I have now been part of two of Lea’s Power lifting programmes and going into the third. What can you expect from the programme? Personal attention to your power lifting technique –   Are you squatting low enough? Is your chest up in the back squat? Is the bar touching your chest in the bench press? Are you using your legs to help pull in the dead lift?

While working on max strength, there is also speed work with lower weights but lots of them! I have also learnt some new exercises – the floor press is awesome! Lots of support, a preview of the programme for the week, and so much fun! I was encouraged to participate in my first power lifting competition this year – an awesome time once the nerves went away! There is also more competitions including a postal one in June to come and there is lots of support to get involved! I’ve even qualified to go to Nationals later this year.

I have seen great results. I have increased my back squat PR by 10kilos to 120kg, my dead lift by 7.5 kilos to 140kg, and while the bench press PR remains the same at 57.5 kg for now, my technique has improved so much, I’m sure the 60kg is not that far away!

My advice – have a go! It is fun, challenging, and you will learn so much. It could be improving your PR or your technique or even just being more comfortable with power lifting in general. This is the ideal atmosphere to give it a go, and Lea is full of knowledge, tips, advice, experience and a great coach!

Join the ‘beast’ movement – you will NOT regret it!

Cassie 🙂

Olympic Weightlifting

The Barbell Club Olympic Weightlifting Course is a 6 week fully coached program. We will meet twice a week for 1 hour. The primary focus will be on developing the Snatch and Clean and Jerk, there will also additional supplementary work. We run separate courses for beginners and experienced lifters.

Run Technique Course

This two hour clinic will help identify flaws in your running technique and give you the tools to start fixing them. Completing the six week program following the clinic will help you change to a more efficient running style.