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WOD - 300916 CrossFit Smash Phillip

W#1

Squat cycle:

4 x 3 @80% of 1RM Front squat

1 x max reps @ 80% of 1RM Front squat

3 x 10 @50% of 1RM Front squat

W#2

10 min AMRAP

  • 200m run
  • Max reps HR push ups

Your score is your total reps on push ups

Access WOD ARCHIVE

NEWS

September Challenge

Coach Kari showing off the iron grip.

September's challenge is max hang from a pull up bar. 
Feet can't touch the ground. You must hang, no tricky business with your feet up. 
Have someone judge your time.
#hangtime #bicepslikekari #CrossFit
#CrossFitsmash

13 09 16 - 08:38 by Coach ( )

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 ( )

Beginners program kicking off

Kicking off on 5 July is our first CrossFit Smash beginners program.

Over four sessions, this introductory program will cover the fundamental movements of CrossFit, 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 5 July.

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 email info@crossfitsmash.com.au

26 06 16 - 07:51 by Coach ( )

May Challenge

3 mins - max reps kettlebell swings 24/16kgs
Have someone count for you.
Watch those lockouts.
Scaled: 16/12kgs

03 05 16 - 07:29 by Coach ( )

February challenge!

February challenge is max reps on wallballs, 1 set to get as many reps as you can.
Have someone count and judge, post scores on the sheets at the gym.

CrossFit Smash Canberra's photo.

03 02 16 - 07:22 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.

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CrossFit Smash Phillip Sessions

MONDAY

05:30-06:30 - WOD
06:30-07:15 - EXPRESS WOD
FREE TRIAL
17:15-18:00 - OPEN GYM
18:00-19:00 - WOD

TUESDAY

05:30-06:30 - WOD
06:30-07:30 - OLYMPIC LIFTING
12:10-12:55 - EXPRESS WOD
17:30-18:30 - WOD
18:30-19:30 - WOD

WEDNESDAY

05:30-06:30 - WOD
06:30-07:30 - OPEN GYM
17:30-18:30 - OPEN GYM
18:30-19:30 - WOD
 

THURSDAY

05:30-06:30 - WOD
06:30-07:15 - EXPRESS WOD
12:10-12:55 - EXPRESS WOD
17:30-18:30 - WOD
18:30-19:30 - OLYMPIC LIFTING

FRIDAY

05:30-06:30 - WOD
06:30-07:30 - GYMNASTIC/MOBILITY
17:00-18:30 - OPEN GYM

SATURDAY

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

At CrossFit Smash Phillip we have a wide range of session times with mulitple classes a day. All sessions start at the nominated time, best if you arrive a few minutes early so the class is ready to go on time.

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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

Smash Clash 2015

SMASH CLASH UPDATE 19/11

  • Rego - Opens 7.30am through to 8.30pm
  • Event Briefing - 8.30 to 9.00am

We will be going over all events and movements and will be fielding any questions

  • Warm up for Heat 1 9.00 - 9.15
  • Workout 1 Heat 1 begins 9.15
 

The Ultimate Canberra CrossFit Event   

  • Individual Events: Male and Female
  • Team Events: Teams of 2, same sex or mixed
  • All workouts can be scaled, so let's do it!

1 Day • 3 Workouts • 1 Winner   

Date: 21 November 2015

Venue: CrossFit Smash

Ground Floor
7 London Circuit (on Farrell Place)
Canberra City
ACT [map] 

Schedule:

  • There is ample parking opposite Smash HQ on London Circuit. Cafes/Supermarkets/Stores all within walking (<10min) distance.
  • 0730 and 0830 – Check In
  • 0830 – Day Schedule and Workout Briefings
  • 0900 – Workouts Begin
  • 1700 - Smash Clash Presentation
  • 1930 – Smash Clash ’Smash Smash’ After Party - Hopscotch

Individual and Teams of two (Male/Female or Mixed Team)

Registration options are:
Rego only: $70
Rego plus T-shirt: $100
Smash Clash 2015 T-shirts sold on the day for $35

Numbers will be capped - GET EXCITED!!!

Online rego is now closed!

PLEASE NOTE: Steps 1 and 2 need to be completed in order for your registration to be finalised.
 
Step 1: Register and pay online
 
Click here and select the Smash Clash tab to enrol in either the Individual or Team category. 

* Please note for Team registrations that EACH athlete has to register and pay separately.

Step 2: Complete the e-form

Click here and complete all questions on the e-form.

* Please note for Team registrations that EACH athlete has to complete a separate e-form.