CrossFit Classes

Led by Instructor
  • cf

Open Gym

Work on What You Want
  • og


Start Your CrossFit Journey Here
  • Fundamentals Schedule for new CrossFitters

Specialty Classes

Something a Little Different
  • specialty

7/20/18 “Only Time”

Strength: 12 Minutes to build to a heavy 2 Hang Squat cleans + Power Clean Conditioning: 100/70 Cal Row Buy In Then 5 Rounds 10 GHD SU 50 DU 10 KB Swings 70/55 Finisher: 1 min Max Bike Erg... read more

7/19/18 “Caribbean Blue”

Strength: Strict Press 4×5 heavier than last week with reset at front rack Conditioning: 18 Min EMOM 1 – 10 HSPU 2 – 15 Wall Ball 20/14 3 – 10 DB Hang Cleans 50s/35s Core: Tabata Flutter... read more

7/18/18 “Storms In Africa”

Strength: Dead Lift 5×3 @ 70% with silent floor tap Conditioning: 50 BBJO 24/20 50/30 Cal Ski Erg 400m Run 30/20 Cal Ski Erg 30 Burpees Finisher: 50 Banded Face... read more

7/17/18 “Orinoco Flow”

Strength: 12 Min EMOM Power Snatch + Hang Sq Snatch Conditioning: 12 min AMRAP 1 P Snatch 135/95 1 OHS 1 C2B 2 2 2 etc Core: 100 Penguin... read more

7/16/18 “Boadicea”

Strength: Back Squat 5×4 with 3 second pause at bottom @ 65% 1RM Conditioning: 7000m/4200m AAB * Workout starts with 10 T2B *every 1000m/600m 10 T2B Finisher: Tabata Push... read more

7/14/18 “Helena”

With a Partner 60 Power Snatches 95/65 60 Clean and Jerks 95/65 60 Thrusters 95/65 2 Parking Lot Laps, sled push *EMOM on the minute, including 0, 25 DU read more

7/13/18 “The Sharpest Lives”

Strength: Bench Press 4×7 Conditioning: 5 Rounds 15/10 Calorie Row 100ft DBall Carry 100/70 15 DBall Cleans 100/70 1 minute rest Core: 3×10 KB Windmills each... read more

7/11/18 “Dead!”

Strength: Strict Press 4×6 @ 50%-60%, reset every rep at front rack Conditioning: 12 minute AMRAP 10 KB Front rack lunges 55s/35s 10 KB Facing burpees 10 Ring dips Core: 3×10 Hip Extensions, 2 seconds hold @... read more


 Athletes of the Month:

The Ferretti Family!

(Gene, Dana, & Nick)

This month we have chosen to highlight one of our SMCF Families, the Ferrettis!  We can’t say enough positive things about this crew.  They role deep, work hard, and have a great sense of style while doing it.  Gene helps out the coaching staff at SMCF, Dana is a yogi turne CrossFitter, and Nick is basically a ROCK STAR (not literally).  We love seeing them all in the gym together and have watched each of them grow over the years.  Here’s a little more about our SMCF athlete(s) of the month!  


Here’s a little about Gene the Machine:
I have been doing CrossFit for over almost 4 years now.  Got my level I certification mainly so I could be better at CrossFit, but still love to teach when I have the time.

My favorite movements are body weight movements, but as far as the barbell goes, I love to do squat cleans.  By far the worst thing in CrossFit is the AAB.

Favorite cheat meal would be raw cookie dough, Don’t judge me.

I like to Bike and Hike in my spare time.

My favorite CrossFit moments involve competing.  Placing third at the 2nd annual Rally in the Valley was my best individual moment, (should have taken 2nd, but dropped my last jerk in the finals.  Still have nightmares about that one.  Also, winning partner comps with Tony C. and Kim H. at Masters Arctic Blast in 2015 and 2016 and Duffy at this years Weyerbacher.  My advice to new CrossFitters would be to be patient, trust your coaches and have fun!

Here’s a little more about Dana:

I have been doing Crossfit for over almost 3 years now.

I love to snatch and do OH squats.  I try to avoid any kind of running whatsoever, regardless of the distance!.

My favorite food is pizza and I would spend most of my days at the beach if I could.

My favorite moment in CrossFit was the in house comp with Gene, Tony and Trish.

My advise to new CrossFitters would be to just do it! you will have fun, meet awesome people and make life long friendships!  As well as fit into your jeans.

Here’s a little more about Nick:

I have been doing CrossFit for 2 years.

My favorite movement is the deadlift and my least favorite are the burpees!!

Although I have an unusually fast metabolism and can basically eat anything I want, my favorite cheat meal is Chik-fil-A1  I could eat it everyday!

In my free time, I enjoy playing on line video games with my friends, I am also  a drummer for the School of Rock and am
involved in the HS musical.

My favorite CrossFit experience was my first Shelly WOD that I did with my dad.

My best advice for newcomers would be to bring a friend.  It adds that sense of competition and extra fun….even if burpess are involved!