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

6/24/17 “Partner Kelly”

“Partner Kelly” Five rounds for time of: 1000 meter row (alternate every 500 meters) 60 alternating box jumps 24/20 (alternate every 5 reps) 60 Wall Balls 20/14 (alternating every 10 reps) read more

6/23/17 “Nancy”

Strength: 2 rep overhead squats as heavy as possible 1st ohs – 5 second pause 2nd ohs – 10 second pause *if mobility is lacking do back squat Conditioning: Five rounds for time of 400 meter run 15 overhead squats... read more

6/21/17 “Annie”

Strength: 7×2 Push Jerk with 2 second pause in catch position on each rep *pause is in the re dip portion *last performed 5/31/17 Conditioning: “Annie” 50-40-30-20-10 Reps For Time Double-Unders Sit-Ups *can also do wb sit-ups 20/14 Cash Out: 1 attempt max... read more

6/21/17 “Isabel”

Strength: 5 sets of 3 touch and go hang power snatches (building) Conditioning: “Isabel” 30 snatches for time *6 min cap Cash Out: 2x 500 meter row :90 rest between sets *5 burpees per second you are above or below your score best score *record higher... read more

6/20/17 “Angie”

Strength: 15 minutes to establish a 4 rep max back squat Conditioning: “Angie” For time 100 pull-ups 100 push ups 100 abmat sit-ups 100 air squats read more

6/19/17 “Linda”

  Lurongers…so proud of all your success over the past 6 weeks!  GMK will be doing final measurements tomorrow night from 5pm to 7pm.   Conditioning: “Linda” For Time 10 to 1 Bench (body weight) Deadlift (1 1/2 body weight) Squat Clean (3/4... read more

6/17/17 “Oh Hey It’s Saturday!”

Conditioning: A. Partner Grace *partner A goes (30) the partner B goes (30) Rest 10 minutes B. With a partner for total time for each (waterfall style) 40 abmat sit-ups 30 kbs 70/55 20 burpees to a plate 45# 10 wall climbs Rest 3 minutes 10 wall climbs 20 burpees to a... read more

6/16/17 “Lurong Living Week 1 Redo”

Strength: 7 sets 1 snatch high pull Drop 1 power snatch plus 1 high hang snatch Conditioning: Opens (95/65 Barbell) 5 Minute AMRAP of: 10 Power Snatches 10 Box Jumps at 24/20 inches Rest for 2 Minutes 5 Minute AMRAP of: 10 Overhead Squats 10 Box Jumps Masters (95/65... read more

6/15/17 “Jackie”

Strength: A. 7 rep back squat at 90% of 1 rep max back squat or AMRAP at 90% B. 20 reps at 60% of 1 rep *this should be very tough and most will be an emom…attack it ! *next week we test our 4 rep max Back squat then onto 3 weeks of heavy 5 reps Conditioning:... read more

6/14/17 “Diane”

Strength: 15 minutes on the clock Build to a heavy 1 rep deadlift for the day Conditioning: “Diane” 21-15-9 Deadlifts 225/155 Hspus *sub is push-ups Cash Out: 2x 800 meter runs *rest 90 seconds between... 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!