CrossFit Classes

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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

2/21/17 “Helping Hands”

Strength:  12 minutes to build to a heavy 1 rep split jerk (from the rack)  Conditioning: Performance  10 minute amrap 100 double unders  50 wall balls 20/14 Fitness  5 rounds for time  80 single unders or 40 double unders  25 wall... read more

2/20/17  “Cheese and Qwackers”

Strength:  8 minutes to build to a heavy 8 rep touch and go deadlift (be safe on this)  Conditioning:  Performance/Fitness  10 rounds for time  1 deadlift 355/245, 275/185 5 pull-ups or 5 ring rows  10 push-ups  100 meters on the ski... read more

2/17/17 “A Firm Hold”

 BB warmup Every :30 for 5 minutes perform 1 hang power clean, 1 front squat, 1 push jerk  Strength:  10 minutes to build to heaviest complex the following  3 hang power cleans plus 5 front squats  Conditioning:  39 db deadlifts 45/25 39... read more

2/16/17 “Neato Burrito”

Upper body Warmup  4 rounds  10 pvc shoulder dislocates  10 db or kb push Press  10 alternating mountain climbers  Strength: 5 sets of 3 strict Press plus 3 Push Press (build on previous performed 2/1/17) Conditioning:  *top two rx scores... read more

2/15/17 “Randy Dandy Doodle”

Strength: Week 6/Cycle 2 – 20 rep back squat @ 80% of 1 rep max (Last week then we retest!!)  Conditioning:  Performance/Fitness 3 rounds for time  25 power snatches 75/55 25 pull-ups  Core:  4x:20 Sorensen... read more

2/14/17 “The Wanted”

Strength:  10 minute emom  *2 squat snatches below the knee (building, drop between each lift)  Conditioning: Performance/Fitness  8×2 minute amrap  12/7calories on the AAB Remaining time max wallballs 20/14 Next Round   12/7... read more

2/11/17 “All Jackied Up”

Conditioning: Teams of 3 10 rounds for time of:  9 cal row  7 thrusters 95/65 5 pull-ups  *completed waterfall style. Partner A starts the workout. Partner B cannot start or move to the next station until Partner A is done with that station. The same... read more

2/10/17 “Habanero Breath”

BB warmup 5 minutes on the clock  *every :30 complete the following with an empty barbell  (Hang Power Clean plus Front Squat plus Push Jerk) Strength:  12 minutes to find the heaviest possible complex of the following  2 Hang power cleans plus 6... 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!