CrossFit Classes

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Open Gym

Work on What You Want
  • open_gym

9/19/18 “Hypnotize”

Strength: Back Squat 5×4 @ 75% Conditioning: 14 minute AMRAP 800m run buy in Then 3 6 9 12… Box Jump Overs 24/20 GHD SU Finisher: Reverse Tabata Rig... read more

9/17/18 “The Hardest Button to Button”

Strength: Double OH Deadlift 4×3 @ 80% Conditioning: 40 KB Swings 55/35 100 DU 40 KB Goblet Squats 55/35 25 T2B 40 KB Single Arm Dead Lifts (20 Each) 55/35 50 Abmat SU Finisher: 50 Banded Strict Press... read more

9/15/18 “Want You Bad”

With a Partner: Alternate 50′ Light Sled push X 10 Each Then break any way 200 Double Unders 100 Wall Balls 20/14 50 Power Snatches 135/95 Then Alternate 25′ Heavy Sled push X 5 Each read more

9/14/18 “Special Delivery”

Strength: High Hang Clean, One Rep every 30 seconds for 6 minutes @ ~60% Conditioning: 3 6 9 12 Power Cleans 245/170 225/155 185/125 135/95 *15/10 calorie AAB before each set Finisher: 50 Banded tricep extension pull... read more

9/13/18 “All Along”

Strength: Double OH Dead Lift 5×3 @ 75% Conditioning: 10 minute AMRAP 10 Axle Bar Dead Lifts 185/125 10 OHS 95/65 10 Box Jump Overs 24/20 2 Minute Rest For time 10 Axle Bar Dead Lifts 185/125 10 OHS 95/65 10 Box Jump Overs 24/20 Core: Tabata Flutter... read more

9/12/18 “One Fine Day”

Strength: Hang Snatch Double Every 90 seconds for 12 minutes Conditioning: 4 Rounds FT 400m Run 10 BMU Finisher: Max Sandbag Bear Hug Hold read more

9/11 Tribute WOD

2001m Row 11 Box Jumps 30/24 11 Thrusters 125/85 11 C2B 11 Power Cleans 170/115 11 HSPU 11 KB Swings 70/53 11 T2B 11 Dead Lifts 170/115 11 Push Jerks 110/75 2001m Row read more

9/10/18 “Million Miles Away”

Strength: Back Squat 5×4 @ 70% Conditioning: 20 min EMOM 1 : 15/12 Calorie Row 2 : 20 air squats 3 : 15 Push ups 4 : 10 Pull ups Finisher: Couch Stretch: 2 minutes 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!  


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!