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

10/17/17 “Move over Rover”

Strength: A. 1 rep back squat @ 85% of your 1 rep max back squat (this is a very tough single for the day!)
B. 15 reps @ 65% of 1 rep max back squat Conditioning: 42 double unders 14 db box step overs 50/35 60 double unders 12 db box step overs 80 double unders 10 db... read more

10/16/17 “Rally Point”

Strength: Z-Press with Axlebar 8×3 (building) Conditioning: For time 400 meter run 30 hspus 144 ft front rack walking lunge W/ axel bar 30 hspus 400 meter Ski read more

10/14/17 “Broast”

  Conditioning: 25 minute Amrap Teams of 2 Partner A 5 bench press 185/125 10 power cleans 135/95 Partner B 150 ft sled drag, over shoulder (heavy) read more

10/13/17 “Enjoy the Go!”

Strength: 8 minute emom *2 deadlifts
**sets 1-4 complete at 80%, sets 5-8 complete at 85%
***perfect reps, drop and reset each rep Conditioning: 5 rounds for time 9/6 calorie air assault bike 8 chest to bar pull-ups 7 lateral burpees over the bar 8 ring dips 7 d ball... read more

10/11/17 “Gucks Fiven”

Strength: 15 minutes to build to a heavy hang snatch (full snatch) Conditioning: Every 3 minutes for 5 sets 1 plate push across gym and back 8 toes to bar/ 8 knee above hips 8 hang power snatches 115/75 or 95/65 Core: 50 alt Russian twists with a... read more

10/10/17 “Level Up”

Strength: 6×2 Push press (building) Conditioning: 3 rounds for time 30 wallballs 20/14 18 burpees to a bar (6 inches) Cash Out: 1 attempt max unbroken double... read more

10/9/17 “Heavy Bevy”

Strength: 5 front squats @ 60% of 1 rep max 3 front squats @ 70% of 1 rep max Amrap of front squats @ 80% of 1 rep max Conditioning: 36/28 cal Ski Erg 36 alt db snatch 70/50 36 kbs 90/70 36 ghd sit-ups or 36 V-ups 36 goblet squats 55/35 36/28 cal row *WHO CAN GO HARD... read more

10/6/17 “Nucking Futs Ruck”

Conditioning: Teams of 3 for time 1 mile run with short rope (all athletes holding) Then Team Ruck to water tower on 28th street and Back with two sandbags. (All 3 athletes must touch water tower) Then when team returns to SMCF with 1 sandbag 180 sandbag squats (bag... read more

10/5/17 “Slice It Up”

Strength: 12 minutes to build to a 2 rep max back squat Conditioning: 16 minute emom Minute 1 – 45 double unders/90 single jump ropes Minute 2 – 11 toes to bar Minute 3 – 18 wall balls 20/14 Minute 4 – 9 chest to bar pull-ups Cash Out: 3x 300... 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!