CrossFit Classes

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Open Gym

Work on What You Want
  • open_gym

8/18/18 “Fight Gone Bad 2018”

Fight Gone Bad 2018 3 Rounds for total reps 1 minute Thrusters 95/65 1 minute D Ball Cleans 100/70 1 minute Burpees to 6″ Target 1 minute HSPU 1 minute AAB 1 minute Rest   read more

8/17/18 “Alive”

Strength: Dead lift, double OH grip 4×10 @ 55% Conditioning: 20 Min EMOM 1 – 10 GHDSU 2 – 10 KB SDLHP 70/55 3 – 10/7 Calorie Ski Erg 4 – 200 ft Shuttle Sprint Finisher: 50 Push... read more

8/16/18 “Jeremy”

Strength: Front Squat 6×2 Building Conditioning: 40 Pistols 20 DB Push Press each arm 50/35 10 Bar Muscle Ups 20 Power Cleans 165/115 100ft Single DB OH Walking Lunge 50/35 Core: 3×20 Dead... read more

8/15/18 “Even Flow”

Strength: Squat Snatches 5×3 Conditioning: 3 Rounds 3 KB Snatches Each Arm 55/35 10 Box Jump Overs 24/20 15/10 Calorie AAB 2 minute rest 2 Rounds 3 KB Snatches Each Arm 55/35 10 Box Jump Overs 24/20 15/10 Calorie AAB Finisher: 3×10 GHD Hip... read more

8/14/18 “Yellow Ledbetter”

Strength: Strict Press 3×10 @ 65% Conditioning: 6 min AMRAP 10 DU 10 KB Swings 55/35 * DU increase by 10 each round 2 minute rest 4 min AMRAP 5 HSPU 10 KB Swings 55/35 * HSPU increase by 5 each round Core: Tabata Side Plank on hand, alt... read more

8/13/18 “Black”

Strength: Back Squat 5×3 @ 85% Conditioning: 100 Wall Balls 20/14 * Every Break = 10 C2B Then 100/70 Cal Row Finisher: Find max 30 second AAB for Calories read more

8/10/18 “Defeat You”

Happy birthday Coach Elena! Strength: Strict Press 3×10 @ 60%, 3 seconds down Conditioning: 1000m Row 800m Run 30 S2OH 135/95 Core: 4×30 second GHD... read more

8/9/18 “Then the Morning Comes”

Strength: Back Squat – 5×3 @ 80% Conditioning: 17.1 with 16 minute cap 10 DB Snatches 50/35 15 BBJO 24/20 20 DB Snatches 50/35 15 BBJO 24/20 30 DB Snatches 50/35 15 BBJO 24/20 40 DB Snatches 50/35 15 BBJO 24/20 50 DB Snatches 50/35 15 BBJO 24/20 Finisher:... read more

8/8/18 “Satellite”

Strength: Snatch Grip PP + Snatch Balance + OHS – 8 Sets Conditioning: 15 Minute EMOM 1 – 10 T2B 2 – 10 C2B 3 – 10 HRPU Core: 40 Floor Windshield... 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!