CrossFit group and one-on-one sessions in the Canberra City  

What is CrossFit?
CrossFit is a core strength and conditioning program which focuses on maximising physical competence in the following ten areas of fitness: Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.
Examples of exercises you will complete at CrossFit Smash
Biking, running, and rowing included in an endless variety of training drills.
The clean & jerk, snatch, squat, deadlift, push-press, bench-press, and power-clean.
Jumping, medicine ball throws and catches, pull-ups, dips, push-ups, handstands, kips, muscle-ups, sit-ups and holds. We make regular use of bikes, rowers, Olympic weight sets, rings, plyometric boxes, medicine balls, and jump rope.  

At each session you will complete the Workout of the Day (WOD) with the members of your group and your CrossFit coach or with your CrossFit coach only if you are doing a one-on-one session.  

World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.  

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.  

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.  

Regularly learn and play new sports.

 “Free CrossFit Journal: “What is Fitness?”
To help you get started, CrossFit is providing a FREE overview article from the CrossFit Journal (PDF format) titled “What is Fitness.”