CrossFit Classes

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Open Gym

Work on What You Want
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  • Fundamentals Schedule for new CrossFitters

Specialty Classes

Something a Little Different
  • specialty

5/23/17 “Speed Shot”

Strength: 7 sets 1 Snatch high pull Drop 1 Power Snatch plus 1 high hang full snatch *work heavier then last week 5/19 Conditioning:  Performance  5 rounds for time 9 ghd sit-ups 30 double unders 6 kbs 90/70 Fitness  5 rounds for time 18 abmat sit-ups 60 single unders... read more

5/21/17 “Savor the Breaths”

  Strength: 15 minutes to build to a 1 rep heavy clean and jerk Conditioning: Performance/Fitness 10 minute Amrap 12 cal row 8 clean and jerks 135/95 Core:  3 sets :30 flutter kicks into :30 hollow rock hold  ... read more

5/18/17 “Sand Pits”

Strength: 14 minute emom with a partner (alternate minutes) 60 foot sled push (30 feet out/30 feet back) *walking **as heavy as possible Conditioning: 15 sandbag shuttle sprints 60 foot  (30 feet out/30 feet back) 20 calories on the ski erg 10 sandbag shuttle sprints... read more

5/17/17 “Your Moms Spice Rack”

Strength:  5×3 push press *between each set complete a 100 foot stone to chest carry *heavier push press then Friday 5/12 Conditioning: Performance 4 rounds for time 20 oh bb Alternating lunge 95/65 3 rope climbs 15 ft 12 thrusters 95/65 9/7 calories on the... read more

5/16/17 “Acid Wash”

Strength: A. 7 rep back squat at 70% of 1 rep max back squat B. 20 reps at 45% of 1 rep Conditioning: 13 minute Amrap 55 calorie row 55 kbs 70/55 55 burpees to a plate 45# 55 wall balls 20/14 Core: accumulate 3 minutes in a plank hold (elbows on the... read more

5/15/17 “The Blue Lagoon”

Strength: 7×2 pause sumo deadlifts *2 second pause right below the knee on each rep (finish strong on second portion of the pull) Conditioning: Performance/Fitness 5 minute Amrap 21 sumo deadlift high pulls 95/65 7 wall climbs Rest 4 minutes 5 minute Amrap 15... read more

5/12/17 “Fry Yay”

Strength: 5×3 push press *between each set complete a 100 foot stone to chest or dball to chest carry Conditioning: For Time 40 wall balls 20/14 Then 16-12-8-4 hang kb snatch (half on 1 arm/half on the other arm) 55/35 Burpees box jump overs 24/20 Then 40 wall... read more

5/11/17 “Heavy. Fast. Hard.”

Strength: 12 minutes to build to a heavy 3 rep back squat Conditioning:  A.  1 mile run for time Rest to Recovery  B. 500 meter row for time Core: 3×15 ghd... read more

5/10/17 “Baby Thorette”

Congrats to Pete and Amy Grodziak on the birth of their daughter Maelyn!   Strength: Every 90 seconds for 12 minutes 1 power snatch plus 1 ohs plus 1 full snatch   Conditioning: Performance  40 hang power cleans 95/65 30 hang power snatches 95/65 15 ring... read more

5/5/17 “HumBELLS”

Strength: 10 rep back squat @  85%  of 1 rep max back squat or turn into an Amrap at 85%  of 1 rep max (really fight for AMRAP) *Next week we test our 3 rep back squat *new athletes who don’t have 1 rep max back squat  build to heavyish 1 rep for the day *new... 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!