Thursday 4.12.14

Craig and Rosey - Post Murph

A: unloaded barbell work – clean and jerk tech.

B: 3×10 back squat @ 50%

C: “Grace-abelle”

For time (6 min cap):

  • 15 Clean and Jerks @ 60/40
  • 15 snatches @ 60/40kg

FF weights: 40/25kg

Post loads, times and training notes to comments.

Smash Clash News

Sam Bettison (our in house Chiro/ART practitioner) along with other therapists will be offering treatment on the weekend -> Treatment costs a $5 donation to Ronald McDonald House. If you need to get RockTaped -> bring an additional $5 or your very own roll of tape (available in the gym for $20)


Countdown is on! Saturday is going to be a massive day, so to help keep us running to time we need all our competitors registered and ready to go first thing! Here’s the program

  • 09.00 WOD 1 COMMENCES

See you guys bright and early on Saturday morning!

What to bring (competitors and spectators)

  • Sunscreen
  • Water/Food
  • $ for tickets for Ronald McDonald House fundraiser raffle
  • $ for Physio treatments (all proceeds donated to Ronald McDonald House Canberra)

CF Smash will have bottled water, Powerade and Coach Boon’s famous cold drip coffee on sale. The lovely Kat from Kat’s Tasty Treats and Smart Meals will be there selling meals and treats (including her new cupcakes!) and the team at Cafe Alibi (next door to CrossFit Smash) will also be open and serving coffee, food and drinks all day!

Keep up to date with the latest on Smash Clash 2014 via the Smash Facebook page