CrossFit Classes

Led by Instructor
  • cf

Open Gym

Work on What You Want
  • og


Start Your CrossFit Journey Here
  • Fundamentals Schedule for new CrossFitters

Specialty Classes

Something a Little Different
  • specialty

3/22/18 “Around the World”

Strength: Clusters 4×3 Conditioning: 10 min EMOM 12/10 Cal row 10 KB Swings 55/35 10 min EMOM 10 Single KB Dead Lifts 55/35 8 HSPU Core: 50 Russian... read more

3/21/18 “Lose Yourself to Dance”

Strength: Back Squat – 10 reps @ 85% 1RM then 15 reps @ 50% Conditioning: 30 WB 30/20 15 Cleans 135/95 30 WB 30/20 10 Cleans 185/135 30 WB 30/20 5 Cleans 225/155 Finisher: Strict Pull ups 3x Max... read more

3/19/18 “One More Time”

Strength: Strict Press 3x Max effort @ 70% of 1RM Immediately following each set, 20 behind the neck PVC Press Conditioning: 3 Rounds for Time 20 Power Snatches 95/65* 15 GHD SU * every break on snatches = 5 Bar Facing Burpees Finisher: 50 Banded Hamstring... read more

3/17/18 “Get Lucky”

With Partner 10 min easy row, not for score 100 C2B (1 working at a time) EMOM, starts with 10 WB (both complete at same time) @ 10 min 80 P Snatches 135/95 (must complete 5 at a time as singles) E2MOM, starts with 10/7 cal ski erg each (Partner A then Partner B)... read more

3/15/18 “Help Me, Rhonda”

Strength: Hang Power Snatch + Power Snatch + OHS 6 sets starting @ 60% Conditioning: 10 min EMOM Even – 10 Alt DB Snatches 50/35 Odd – T2B then 10 min EMOM Even – 12 Box Jump Overs 24/20 Odd – 10/7 Cal AAB Finisher: 50 Band Pull... read more

3/14/18 “Sloop John B”

Strength: Dead lift 3×8 reps @ 65% of 1RM with 5 second eccentric Conditioning: 5 Rounds E4MOM 20 Medball Cleans 20/14 10 Ring Dips 10 DB Lunges 50/35 Core: Two Position Plank 40 reps, 2 second hold each... read more

3/13/18 “Little Deuce Coupe”

Strength: Strict Press 3x max effort sets @65% 1RM Between sets 20 behind the neck PVC presses Conditioning: 8min AMRAP 100ft D Ball Carry 100/70 20 D Ball facing burpees then 40 S2OH 135/95 Finisher: 60 sec AAB Cal legs only 60 sec rest 60 sec AAB Cal arms... read more

3/12/18 “Surfin’ Safari”

Strength: Back Squat 10 reps @ 80% 1RM then 15 reps @ 50% Conditioning: 21 15 9 Thrusters 95/65 Pull ups Ski erg cals Core: 3×20 Hip Touches read more

3/10/18 “Not Double Unders”

Strength: Partner Deadlift Work up to a heavy T&G set of 8 Conditioning: Teams of 3 18 Rounds 7 Thrusters 135/95 7 KB Swings 70/55 7 Cal AAB *break up work any way 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!