Bring A Friend

Dec 8 – Free Intro Workout

By |December 8th, 2018|

WORKOUT
In teams of two, complete as many rounds and reps as possible (AMRAP) in 30 minutes of:

“Dissecting Kelly”
400 Meter Run
30 Box Jumps 24″/20″
30 Wall Ball Shots 20/14 #

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 200 meters, Partner B will run 200m, Partner A […]

Nov 3 – Free Intro Workout

By |November 3rd, 2018|

WORKOUT
Bodyweight “Fight Gone Bad”

3 Rounds of working 1 minute for reps for each of the following movements:

Rowing (for Calories)
Situps
Box Jumps
Pushups
Body Rows
Rest 1 Minute

Team members will start on different stations, but all will rest at the same time. Count your total reps as a team.
FREE CROSSFIT CLASS – Sat November 3rd @9am
The best way to get a real sense of CrossFit […]

Sep 1st – Free Intro Workout at 9am

By |September 1st, 2018|

WORKOUT
Team Workout

In teams of four, complete As Many Rounds and reps As Possible (AMRAP) in 24 minutes of:
Run 200 Meters
Push-Ups x 15 reps
Box Jumps x 15 reps
Sit Ups x 15

Teams must rotate stations as a team, with only one team member working at each station.

You cannot begin working on your next task until all team members have completed their station […]

Aug 4 – Free Intro Workout at 9am

By |August 4th, 2018|

WORKOUT
“Roll the Dice #2”

In teams of 2, 5 Rounds For Time of:

As a team Run 200 meters.

When you get back to the gym roll the dice and do 20 repetitions of two random exercises determined with every roll of the dice:

1= Burpees – 2= Push ups

3= Weighted Lunges 15/10kg

4= Goblet Squat 24/16kg

5= Box Jumps (24/20″)

6= Push Balls (20/14 lbs) to […]

Jul 7 – Free Intro Workout

By |July 7th, 2018|

WORKOUT – Bring a Friend #6
20 minute AMRAP
Partner workout, partners alternate complete rounds
10 Goblet Squats
10 Box Jump Overs
10 HR Push Ups
Free Intro Workout
Our Free Intro Group Class is designed to suit any level of fitness  and is interested in learning more about our program.  You can come in with an existing member or book in with us before the day. In […]

May 19 – Free Intro Workout and Pink Ribbon Breakfast

By |May 19th, 2018|

FREE CROSSFIT CLASS – Sat May 19th @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 […]

Mar 31 – Free Intro Workout at 9am

By |March 31st, 2018|

WORKOUT
Partner Workout – 24 Minute AMRAP:
20 Burpees
6 x 100m Sprint
20 Pull Ups
20 Box Jumps 24/20”
20 Squats
20 Sit Ups

Partners go Rep for Rep on all movements. For example; Partner 1 does 1 Burpee the Partner 2 does 1 Burpee until they have done 20 Burpees between them.
Free Intro Workout
Our Free Intro Group Class is designed to suit any level of fitness  […]

Dec 9 – Free Intro Workout at 9am

By |December 9th, 2017|

WORKOUT
20 minute AMRAP
Partner workout, partners alternate complete rounds
10 Goblet Squats
10 Box Jump Overs
10 HR Push Ups
Free Intro Workout
Our Free Intro Group Class is designed to suit any level of fitness  and is interested in learning more about our program.  You can come in with an existing member or book in with us before the day. In this session we start with […]

Dec 7 – Free Intro Workout at 6:30pm and Front Squats all day

By |December 7th, 2017|

LIFT
Front Squat 3 x 5 – Sets across at 85%. All 5 sets of 3 at the same weight. If you don’t have a 1 Rep Max to base the % off then work up to a challenging weight and use that.
WORKOUT
Performance
10 Min AMRAP
10 Cal Row – or Bike
10 KB Swings 24/16kg
10 Sit Ups
10 KB Swings
10 Burpees
10 KB Swings

Fitness
10 Min […]

Sep 2 – Free Intro Workout at 9am

By |September 2nd, 2017|

WORKOUT
Partner Workout – 24 Minute AMRAP:
20 Burpees
6 x 100m Sprint
20 Pull Ups
20 Box Jumps 24/20”
20 Squats
20 Sit Ups

Partners go Rep for Rep on all movements. For example; Partner 1 does 1 Burpee the Partner 2 does 1 Burpee until they have done 20 Burpees between them.

Our Free Intro Group Class is designed to suit any level of fitness  and is […]