CrossFit Classes

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Open Gym

Work on What You Want
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Start Your CrossFit Journey Here
  • Fundamentals Schedule for new CrossFitters

Specialty Classes

Something a Little Different
  • specialty

4/25/18 “Hey Brother”

Strength: Strict Press 4×4 with 5 second descent @ 70% 1RM Conditioning: For Time 21 15 9 Double KB Push Jerks 55/35 D Ball Clean 100/70 *100ft D Ball Bear hug carry after each set of cleans Finisher: 3×10 GHD Back... read more

4/24/18 “Levels”

Strength: Dead lift 4×2 @ 88% 1RM Conditioning: 12 min AMRAP Dead lift 185/125 Bar facing Burpees 3, 6, 9, 12, etc Core: Tabata V Ups read more

4/23/18 “Wake Me Up”

Strength: 10 min EMOM Hang S Snatch + S Snatch + OHS (building) Conditioning: For Time 10 P Snatch + S Snatch 135/95 10 BMU 10 Wall walks 800m Run Finisher: 100m Ski Erg For... read more

4/21/18 Levels

Conditioning: 2 Rounds For Time 100 Air Squats 3 Rope Climbs 15′ 50 Box Jump Overs 24/20 3 Rope Climbs 15′ *Wear a vest read more

4/19/18 “It’s Midnight”

Strength: Split Jerk off of the rack 6×2, building Conditioning: 10 Rounds FT 10/7 cal AAB 30 DU 1 Clean and Jerk 225/155 Finisher: 30 Breathing Thrusters with empty... read more

4/18/18 “Grass Is Greener”

Strength: Dead lift 3×3 @ 85% 1RM Conditioning: For Time 20 Alt Pistols 20 P Snatches 95/65 2min rest 16 Alt Pistols 16 P Snatches 115/75 2min 10 Alt Pistols 10 S Snatches 135/95 Core: 3×10 T2B with... read more

4/17/18 “Like a Mighty River”

Strength: Strict Press – 4×5 with 5 sec descent @ 65% 1RM Conditioning: 100 burpees for time* * Every 2 min, including start 15/10 cal ski erg Finisher: 50 banded face pulls,... read more

4/16/18 “Half the City”

Strength: Back Squat 4×5 @ 65% 1RM 3 sec down, 2 sec at bottom Conditioning: For Time 50 Box Jump Overs 24/20 50 Pull Ups 25 HSPU 25 D Ball Squats 100/70 Core: 60 Alt leg raises, keep other leg off of... 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!