WORKOUT OF THE DAY

Oct 31 – Front Squat Doubles

By |October 31st, 2019|

LIFT

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

WORKOUT

9 Min AMRAPPerformance15 KBS 24/16kg10 HR Push Ups5 Ring Dips

Fitness15 Russian KBS 24/16kg10 HR Push Ups5 Dip Station Dips

THROWBACK THURSDAY

Halloween is here, so is Draven 🙂

Oct 30 – Thruster Triples

By |October 30th, 2019|

LIFT

Thruster 3 x 5 – By feel, build to a heavy set of 3 for the day.

WORKOUT

10 Alternating EMOMPerformance20 Wall Balls 20/14# to 10/9’15 Chest To Bar Pull Ups

Fitness15 Wall Balls 14/10# to 9’15 Jumping Pull Ups

STRENGTH

Lift. Go long. And prosper…

” Heavy and short, or very long and easy. That’s where we evolved to operate as a species for […]

Oct 29 – Jerk day :-)

By |October 29th, 2019|

LIFT

Push Jerk 3 x 5 – By feel, build to a heavy set of 3 for the day.

WORKOUT

For load in 12 minutes1 Power Clean1 Hang Clean or Fitness: Hang Power Clean1 Push Press1 Jerk or Fitness: Push Press

BASICS

Oct 28 – Labour Day – 9am Class Only

By |October 28th, 2019|

WORKOUT

“White“PerformanceFive rounds for time of:15′ Rope climb, 3 ascents10 Toes to bar21 Walking lunge steps with 20/15kg plate held overheadRun 400 meters

Fitness“White“Five rounds for time of:6 Rope Lowers10 Hanging Leg Raise21 Walking lunge stepsRun 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North […]

Oct 27 – Closed for Labour Weekend

By |October 27th, 2019|

SUNDAY READING/WATCHING

Top 10 CrossFit Games Athlete Responds to her PED Disqualification

“My career as a CrossFit athlete has come to an end…”

Oct 26 – CFG Open 20.3

By |October 26th, 2019|

WORKOUT

20.3 is 18.4

9 Min CapDiane

21-15-9 reps of:

Deadlifts 102/70kg

Handstand push-ups

Then,

21-15-9 reps of:

Deadlifts 143/83kg

50-ft. handstand walk after each set

More scaling options HERE.

Partner Workout Option

20 Min AMRAP alternate movements:

10 Deadlifts

10 Hand Release Push Ups

50ft Bear Crawl

MaD MEMBER BENEFITS

LABOUR DAY WEEKEND HOURS

SAT 26 OCT

9am Group Class

10am – Noon Open Gym

SUN 27 OCT

CLOSED

MON 28 OCT

9am Class ONLY – Open Gym 10am to Noon

Oct 25 – Hang Power Clean or Hang Clean?

By |October 25th, 2019|

LIFT

Hang Power Clean 5 x 5 – By feel, build to a heavy set of 5 for the day.

If you want extra spice, make this a Hang Clean.

WORKOUT

9 Min AMRAPPerformance5 Hang C&J 60/40kg10 HSPU

Fitness5 Hang Power C&J 50/35kg (Push Press Ok)10 Divebomber Push Ups

NUTRITION

You Can’t Solve The Obesity Epidemic If You Can’t Discuss It

Comedian Bill Maher recently used his […]

Oct 24 – Press and more Dumbbell

By |October 24th, 2019|

LIFT

Press 5 x 5 – By feel, build to a heavy set of 5 for the day.

WORKOUT

12 Min AMRAP10 DB Snatch 20/15/10kg50m Waiters Walk 20/15/10kg

THROWBACK THURSDAY

NZFL action from 2017 at WOF.

Oct 23 – Back Squat and Annie

By |October 23rd, 2019|

LIFT

Back Squat 3 x 5 – By feel, build to a heavy set of 3 for the day.

WORKOUT

“Annie”

50-40-30-20-10Double UndersSit Ups

Fitness“Annies Twin”100-80-60-40-20 Singles50-40-30-20-10 Sit Ups

EVENTS

FREE CROSSFIT CLASS – Sat November 16th @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 […]

Oct 22 – Push Press x 5

By |October 22nd, 2019|

LIFT

Push Press 5 x 5 – By feel, build to a heavy set of 5 for the day.

WORKOUT

9 Min AMRAP12 DB Front Rack Lunge 20/15/10kg12 DB Shoulder To Overhead6 Burpee Box Jump Over 24/20″ Step Overs Ok for Fitness

BODYCARE

Still time to book a massage with Steph on Friday.