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WOD - 270317 CrossFit Smash City

Chelsea

30 min EMOM

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats 

If you fail to complete a round within the minute, stop and rest the following minute. 

Your score is the number of successful rounds.

Scaling - if you are not able to complete a 5/10/15 structure, scale down the numbers. eg 3/5/15 (typically it will be the pull up and push up that limits)

You may want to consider going to a ring row if you require a band for your pull ups to speed transitions.

Access WOD ARCHIVE --- Old site available HERE

NEWS

Kick off 2017 with our Beginners program

Our first CrossFit Beginners program for 2017 starts on Tuesday 7 February. The program introduces you to the fundamental movements of CrossFit, including barbell, gymnastics, kettlebells and conditioning movements.

Our Beginners program is a great introduction to CrossFit and will provide you the confidence to start your functional fitness journey.

Held at CrossFit Smash Phillip, 20 Colbee court Phillip and commencing in February, you will take part in three one-hour classes on the following days:

  • Tuesday 7 February, 6.30 pm
  • Wednesday 8 February, 6.30 pm
  • Thursday 9 February, 6.30 pm

The program is great value at $75, with no obligation to join. If you decide to join the CrossFit Smash family when the program concludes, you'll receive two weeks free to try out your new skills. CrossFit Smash membership gives you access to our qualified and skilled coaches, as well as two great locations in Phillip and Canberra city.

To book into our first Beginners program for 2017, contact Greg on 0413 805 867 or greg@crossfitsmash.com.au

19 01 17 - 06:58 by Coach ( )

Christmas special - 10% off 10 pass cards

Give the gift of Smash this Christmas and receive 10% off our 10 pass cards. For just $180 your loved one will enjoy 10 CrossFit classes with our amazing coaches and members, and will have access to both our Canberra city and Phillip gyms. If they're new to CrossFit they will also receive a FREE induction class. To redeem this offer, email greg@crossfitsmash.com.au or phone 0413 805 867. Promotion ends 24 December.

11 12 16 - 13:31 by Coach ( ) | Used tags: , , ,

Beginners Classes - August

Our CrossFit beginners classes starts on the 16th this month - 4 classes over 2 weeks, providing you with the confidence to start your functional fitness journey.

Classes will run at our Phillip gym on Tuesday at 6.30 pm and Thursday 7.30 pm, for two weeks commencing 16th of August.

The program is great value at $80 for four sessions, with no obligation to join. If you decide to join the CrossFit Smash family after the program concludes, you'll receive a week free to try out your new skills.

To book contact Greg on 0413 805 867 or Bernie on 0413 805 867

Email info@crossfitsmash.com.au

04 08 16 - 11:37 by Coach ( )

About CrossFit Smash

At CrossFit Smash we have built our community on working hard, training safely and supporting each other. At both CrossFit Smash locations we focus on:

  • mastering the basics
  • good technique while performing movements at all times
  • working as hard as possible based on your own ability
  • supporting your fellow CrossFit Smashers
  • enjoying your workouts.

What is CrossFit?

CrossFit is a strength and conditioning program incorporating gymnastic, bodyweight, power lifting, Olympic lifting and endurance components to provide a complete fitness experience. CrossFit is programmed to be broad, generalised and inclusive of all ages and skill levels and can be summed up by constantly varied, functional movements performed at high intensity. Not only that but all of our programmes can be both scaled up and down depending on your skill or fitness level.

More...

CrossFit Smash City Sessions

MONDAY

06:30-07:30 - WOD
12:30-13:30 - WOD
16:30-18:30 - OPEN GYM

TUESDAY

06:00-07:00 - WOD
18:00-19:00 - WOD
18:00-19:00 - FREE TRIAL

WEDNESDAY

06:00-07:00 - WOD
12:00-13:00 - WOD
18:00-19:00 - WOD
 

THURSDAY

06:00-07:00 - WOD
18:00-19:00 - WOD

FRIDAY

06:00-07:00 - WOD & MOBILITY
12:00-13:00 - WOD
16:30-18:30 - OPEN GYM

SATURDAY

08:00-09:00 - FREE TRIAL
08:00-09:00 - OLYMPIC LIFTING
09:00-10:00 - WOD
 

At CrossFit Smash City we have a wide range of session times and choices available. All sessions start at the nominated time, best if you arrive a few minutes early so the class is ready to go on time.

Pricing

Special Offer – Join with a friend get 50% off your first month

Induction

This is a 1 hour small group session where your coach will go over all the fundamental movements necessary to get going in our CrossFit classes. If you are new to CrossFit this is the place to start head to the "Get Started" section to sign up for a free trial. If you are already an experienced CrossFitter give us a call or drop in for a class.

CrossFit MembershipArmed Service, Police, Fire Brigade and Ambulance MembershipFamily membership
$55 per week $50 per week $50 per family member per week
 
One off casual visits10 Pack of passesSingle month
 $25

$200

 $280

For all memberships you are entitled to attend as many CrossFit Smash WODs X-WODs and Open Gym sessions as you like, in either location, CFS Phillip or CFS Canberra City.

To make things easy, payment is via fortnightly direct debit.

Getting Started

Try it Out

At CrossFit Smash we run free induction sessions at both of our locations each week. During these sessions we teach you the fundamental CrossFit movements to help prepare you for future workouts and we also run a typical WOD (workout of the day). It’s the perfect way to get a feel for the class and the safest way to integrate newcomers to CrossFit. From there you can jump straight into our WOD class. If you want to spend a bit of time developing your technique, start out with our WOD Basics class for beginners, or our Olymipic Lifting class.

FREE CrossFit induction class

City:

Book in for your induction class now! Running Tuesday @ 1800 & Saturday @ 0800. Click HERE to book in, any questions CONTACT <<< us here.

Phillip:

Book in for your induction class now! Running each Monday @ 1700, Wednesday @ 0630 & Saturday @ 0800. Click HERE to book in, any questions CONTACT <<< us here.

Experienced CrossFitter?

If you have trained at another CrossFit box and know your way around a CrossFit class you can just jump in and join us.

Contact us - info@crossfitsmash.com.au or call Greg 0413 805 867.

Head Coach

Bernie Dowling

0408 264 748
bernie@crossfitsmash.com.au

7 London Circuit,
Canberra, ACT, 2601

Head Coach

Greg Fraser

0413 805 867
greg@crossfitsmash.com.au

18-20 Colbee Court,
Phillip, ACT, 2606

 

Events

REGISTRATION NOW ****CLOSED****

The Ultimate Canberra CrossFit Event

Teams of 2 (same sex or mixed)

Each athlete must register individually.

Entry Fee:

  • Comp only           $60 per person
  • Comp + T-Shirt   $90 per person 

CLICK HERE TO REGISTER

Click here to check out the 2016 CrossFit Smash Clash Tee

Venue:

CrossFit Smash, Ground Floor, 7 London Circuit (on Farrell Place), Canberra City ACT

On the day:

There is ample parking opposite Smash HQ on London Circuit. Cafes/Supermarkets/Stores all within walking (<10 min) distance.

Schedule:

07.30 Registration Opens
08.30 Schedule and Workout Briefing
09.00 Workouts Begin
17.00 Smash Clash Presentation
19.30 Smash Clash after party 'Smash Smash' location to be confirmed.