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

3/25/17 “Ground Hound”

For time: Teams of 2 800 meter run with a plate 45/25 
75 partner Med ball sit-ups 20/14  100 shoulder to oh 115/75
800 meter run (no plate) 
100 shoulder to oh 115/75  75 partner Med ball sit-ups 
800 meter run with a plate 45/25 *shoulder to oh Reps can be... read more

3/23/17 “Grip, Rip and Don’t Trip 

Strength: 8 minutes to build to a heavy 6  rep touch and go deadlift (be safe on this)  Conditioning:  Performance/Fitness  5 rounds for time  200 meter run 12 deadlifts 155/105 9 kbs 70/55 6 toes to bar  Cash Out: 500 meter all out ski... read more

3/22/17 “Diggy Diggerson”

Strength:  20 minutes on the clock to build to the heaviest double of the following complex Snatch – 3 second pause (3 inches off the floor), then 3 second pause above knee *full snatch  Conditioning: Performance/Fitness 12 rounds for time – 15... read more

3/21/17 “The Great Guess”

Strength: Week – 15 rep back squat @75% of 1 rep max  *keep grinding on these large Back squat sets. The hope is this time under tension will help us build our max numbers. In two weeks we are testing our 2 rep max back squat! Performance  7 minute... read more

3/20/17 “Crazy Ass Complex”

Conditioning:  Performance/Fitness A) 2 x 1000 meter row *rest 5 minutes between rows *score = lowest score  B) “Crazy Ass Complex” 5 attempts of the following  5 hang power cleans  5 strict press 5 push press  5 push jerks  5... read more

3/16/17 “Poison Berry”

 Conditioning:  Performance/Fitness 30 calories on the Air Assault Bike Rest 5 minutes  30 front squats 185/135, 155/105, 135/95 Rest 7 minutes  30 thrusters 135/95, 115/75, 95/65 Rest 5 minutes  30 calories on the Air Assault Bike ... read more

3/15/17 “Cold Chillin”

Strength:  15 rep back squat @ 65% of 1 rep max back squat  Conditioning: Performance/Fitness  4 rounds for time of: 100-foot oh plate lunges 45/25 (25 foot increments)  25 plate sit-ups  Cash Out:  5×250 meter ski... read more

3/13/17 “The Quiet”

Strength: Bench Press 8×2 (building) Conditioning: Performance/Fitness 30 minute emom  Minute 1 – 14/12 calorie row  Minute 2 – 12 dumbbell push Press 45/25 Minute 3 – 6 box jumps... read more

3/11/17 “Quadalicious”

Conditioning:  Teams of 4  25 minute amrap Team of 2 completes 12 synchronized hang kb snatches (6 on the right and then 6 on the left) 55/35 While  Team of 2 completes 2 synchronized wall climbs  8 synchronized alternating pistols or 12... read more

3/9/17 “Dine In”

Strength:  Front Squat 6×3  Conditioning:  Performance  8 minute amrap  30 double unders  21 deadlifts 225/155 21 hspus  40 double unders  15 deadlifts 225/155 15 hspus  50 double unders  9 deadlifts 225/155 9... 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!