SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE


CrossFit Classes

Led by Instructor
  • cf

Open Gym

Work on What You Want
  • og

Fundementals

Start Your CrossFit Journey Here
  • Fundamentals Schedule for new CrossFitters

Specialty Classes

Something a Little Different
  • specialty

2/17/18 “Break the Walls”

Teams of 3 8k Row – switch any time Athletes not rowing work on IsaKarenGrace 30 Snatches 135/95 150 Wall Balls 20/14 30 Clean and Jerks 135/95 read more

2/16/18 “Roll Up”

Strength: Strict press + Push press 3×3+7 @ 80% of Strict Press 1RM Conditioning: 10 to 1 Strict Pull ups Burpee Box Jump Overs 24/20 Then 40 HSPU For Time Finisher: 30 sec max AAB... read more

2/15/18 “The Walker”

Strength: Hang squat snatch from below knee 5×3 Superset with High box jumps 4×5 Conditioning: 10 Rounds 50ft KB suitcase carry, switch hands halfway 90/70 1 P Snatch + 1 S Snatch 185/125 Core: Tabata V... read more

2/14/18 “Moneygrabber”

Strength: Back squat 10 reps @ 65% of 1RM then 15 reps @ 40% of 1RM Conditioning: 20 min EMOM Even: 11 Burpees to 6″ target Odd: 9 DB Cleans 50/35 Finisher: 40 Banded good... read more

2/13/18 “Out of My League”

Skill: GHD SU progressions Conditioning: 8 min to complete For Time 40 GHD SU 30/20 Cal Ski Erg 20 Front Squats 155/105 At 8 min 6 min to complete For Time 30 GHD SU 20/15 Cal Ski Erg 20 Dead Lifts 155/105 At 14 min For Time 20 GHD SU 20/15 Cal Ski Erg 10 S2OH 155/105... read more

2/12/18 “Hand Clap”

Strength: Snatch Grip Dead Lifts 5×5 T&G @ 80% of 1RM Snatch Conditioning: 10 min AMRAP 100 DU 50 Wall Balls 20/14 30 DB Snatches 50/35 10 Clusters 185/125 Core: 3×10 Strict... read more

2/10/18 “I Need to Know”

Teams of 3: “Cindy” 25 min AMRAP 5 Pull ups 10 Push Ups 15 Air squats Switch stations on each round of Cindy Athlete 1: 1 Round Cindy Athlete 2: Accumulate Ski Erg Calories Athlete 3: Accumulate AAB... read more

2/9/18 “Runnin’ Down a Dream”

Skill: Kipping Pull Ups Conditioning: 10 min AMRAP 50 Pull Ups 50 GHD SU Max Power Snatches 155/105 Finisher: Single Arm DB Row with support on parallete 3×10 Each... read more

2/8/18 “Free Fallin'”

Strength: Clean grip Deadlift 5×5 @ 100% 1RM Clean Conditioning: For Time: 27 21 15 9 Calorie row Dead lifts 155/105 Air Squats Core: 3×10 Sculler Sit... read more

2/7/18 “Rebels”

Strength: Strict Press + Push Press 3×3+7 @ 75% SP 1RM Conditioning: 5 Rounds For Time 10 Burpees 15 KB Swings 55/35 20 Box Jump Overs 24/20 Core: 10 Turkish Get Ups Each... 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!  

ferrettis

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!