CrossFit Classes

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  • Fundamentals Schedule for new CrossFitters

Specialty Classes

Something a Little Different
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8/18/17 “Snatching Nancy”

Strength: 6×3 overhead squat (building) Conditioning: “Snatching Nancy” 4 rounds for time 400 meter run 15 squat snatches 95/65 Core: 8x tabata plank holds on... read more

8/17/17 “Swingington”

Strength: 12 minutes to build to a heavy split jerk for the day Conditioning: 28 kbs 55/35 500 meter ski erg 28 kbs 55/35 @ 7 minute mark 26 kbs 55/35 500 meter ski erg 26 kbs 55/35 @ minute mark 24 kbs 70/55 500 meter ski erg 24 kbs 70/55 @ 18 minute mark For time 22... read more

8/16/17 “Hero Wod Jason”

Strength: 7×2 – 1 and 1/4 front squats (building) Conditioning: “Hero wod Jason” S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in... read more

8/15/17 “MHTH”

Skill: 4 sets of each 2 wall climbs plus :30 hs hold :30 hollow rock hold :30 superman hold 5 top down pull up decent :5 decent (for those who have strict pull-ups 1 strict pull-up :3 decent down) Conditioning: 21 minute emom Minute 1 – 2 rope climbs 15ft Minute... read more

8/14/17 “The Fluffenstuffer”

Strength: A. 3 rep back squat @ 78% of your 1 rep max back squat (this is a very tough 3 for the day!) B. 15 reps @ 55% of 1 rep max back squat Conditioning: 15 minute Amrap 1600 meter row In the remaining time AMRAP 10 abmat sit-ups 10 wallballs... read more

8/10/17 “Griff”

Conditioning: 35 minutes on the clock “Hero wod Griff” A. For time Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards *scale up option is to wear a weighted vest B. Remaining time build to a heavy 1 rep deadlift for the... read more

8/9/17 “Bend the Knee”

Strength: 5 sets 8 wide grip bench press (building) 100 ft double oh kb carry Conditioning: 22 minute Amrap 13/8 cal ski 12 hang kb snatches 55/35 (alternate 6 and 6) 11 toes to bar 10 hang kb snatches (alternate 5 and 5) 9/6 cal... read more

8/8/17 “Neon Knights”

Strength: 5 sets 8 kang squats (:2 second pause at the bottom on each) 6 seated box jumps Conditioning: 5 rounds for time 5 db complexes 50/35 (2 dbs) 50 double unders Db deadlift Db lunge right Db clean Db lunge left Core: 4×10 parallete pass... read more

8/7/17 “Chateau St. 28”

Conditioning: A. 16 minute emom Even – 10 cal row (goal for guys all under :30, girls under :40) Odd – 3 thrusters (starts at 135/95) B. A. 16 minute emom Even – 9 ghd sit-ups (first 4 rounds), 12 ghd sit-ups (last 4 rounds) Odd – 9 burpees... 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!