SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE


CrossFit Classes

Led by Instructor
  • cf

Open Gym

Work on What You Want
  • og

Fundementals

Start Your CrossFit Journey Here
  • Fundamentals Schedule for new CrossFitters

Specialty Classes

Something a Little Different
  • specialty

5/21/18 “Take Me Out”

Strength: 2 Strict Press + 2 Push Press + 2 Thrusters 6 Sets @ 75% of Strict Press Conditioning: 3 Rounds FT 20 Thrusters* 30/20 Cal Ski *1 round with bar 95/65 1 round with DBs 50/35 1 round with KBs 55/35 Core: 3×10 Parallette pass... read more

5/18/18 “Still Waiting”

Strength: Dead Lifts 6×4 @ 70% 1RM Conditioning: 3 min AMRAP x 3 Rounds 20 Box Jump Overs 24/20 100 Double Unders Max OHS 115/75 2 min rest Core: Tabata Hollow Rock... read more

5/17/18 “Fat Lip”

Strength: 10 min EMOM 3 T&G Power Snatches Conditioning: Every 2 min x 6 Rounds 12 Push ups 4 Power Cleans 135/95 4 S2OH 135/95 6/4 Cal Ski Erg Finisher: 50 Russian KB Swings,... read more

5/16/18 “Over My Head (Better Off Dead)

Strength: 2 Strict Press + 2 Push Press + 2 Thrusters 6 sets @ 70% of Strict Press 1RM Conditioning: For Time: 60/40 Cal AAB 50 Thrusters 45/35 30 Pull Ups 60/40 Cal AAB Core: Max effort flutter... read more

5/15/18 “Motivation”

Strength: Back Squat 5×5 @ 65% 1RM, set every 2 min Conditioning: For Time: 2 Rounds 500m Row 10 Bar facing burpees 10 Power Snatches 155/105 15 DB Box Step Overs 50s/35s 24/20 Finisher: 40 Toes to... read more

5/14/18 “In Too Deep”

Strength: 15 minutes to find a 1RM Squat Clean Conditioning: 15 min EMOM 5 Front Squats 135/95 + 6 HSPU Core: 3×10 GHD Hip Extensions read more

5/12/18 “Peace Frog”

Strength: 15 minutes to find heavy 50ft farmers carry Conditioning Teams of 3: 50 Calories (each) on AAB or Ski Erg or Row Then 5 Rounds, break anyway 10 ring dips 10 Axle Bar S2OH 165/115 Then 50 Calories (each) on AAB or Ski Erg or... read more

5/10/18 “L.A. Woman”

Strength: Double DB Strict Press 6×5 AHAP Conditioning: 18 min EMOM 1 – 12 MB Cleans 20/14 2 – 2 Rope Climbs 15′ 3 – 10 C2B Core: 3×1 min Weighted Plank 30 seconds... 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!  

ferrettis

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!