CrossFit Classes

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Open Gym

Work on What You Want
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Start Your CrossFit Journey Here
  • Fundamentals Schedule for new CrossFitters

Specialty Classes

Something a Little Different
  • specialty

4/27/17 “Resource Management”

Strength: 15 minutes to build to a heavy 1 rep ohs Conditioning: Performance 4 rounds for time 12 kbs 70/55 3 rope climbs 15 ft 200 meter run Fitness 4 rounds for time 12 kbs 70/55 15 matador bar dips 200 meter... read more

4/26/17 “Thank Ya Kindly”

Strength:  10 minute emom Minute 1 – 3 deadlifts @ 65% Minute 2 – 2 deadlifts @ 75% Minute 3 – 1 deadlift @ 85% Minute 4 – 3 deadlifts @ 70% Minute 5 – 2 deadlifts @ 80% Minute 6 – 1 deadlift @ 90% Minute 7 – 3 deadlifts @ 75%... read more

4/25/17 “Droppa B”

Strength: 10 rep back squat @ 75% of 1 rep max back squat or turn into an Amrap at 75% of 1 rep *new athletes build to heavyish 1 rep for the day Conditioning: Performance 100 burpees pull-ups for time *E2mom complete 6 x 50ft shuttle sprints *starts with shuttle... read more

4/24/17 “Organic Hurt”

Strength: 10 minute emom 1 power snatch plus 1 hang power snatch Conditioning: 2 rounds for time 21 calorie row 15 power snatches 95/65 15 box jump overs 21  hspus Core: 3×30 kb side bends (15 each... read more

4/21/17 “Jimis Last Surprise”

Good Luck to the Wynn’s as they embark on their next adventure, back to their southern roots in ATL.  Today’s workout is a complete surprise. Its fitness and it will be FUN!!!... read more

4/20/17 “Chong”

Conditioning: Teams of 3 for time 2 rounds Partner 1 – 40 axle bar bench press 135/85, 95,55 Partner 2 – 300 foot sled push (heavy) Partner 3 – 800 meter run with a plate (25#) *after all three athletes complete designated movement rotate *1 round is... read more

4/19/17 “Divide and Conquer”

Strength: A. 4×3 jerk balance (building but staying relatively light and snappy!) B. 4×3 tall jerks (building but staying relatively light and snappy!) Conditioning: 4 minute Amrap 20 alternating back rack reverse lunges 95/75 20 box jumps 24/20 *remaining... read more

4/18/17 “Getting Jiggy Baby”

Strength: 10 Rep Back Squat at 65% of 1 rep max back squat *brand new athletes find 1 rep max back squat Conditioning: 15 minute amrap 2 power snatches 115/75 4 lateral bar facing burpees 12 one arm russian kbs 35/25 (6 each arm) Core: 4×10 ab... read more

4/15/17 “Core-ter Mile Stryke”

Conditioning: Teams of 3 for total time 1200 meter run (each athlete runs 400 meter Run) Complete 120 overhead squats (1 partner holds handstand while 2 partners break up ohs’s, athletes can only be working when 1 athlete is in a handtand hold) Ohs weight... read more

4/12/17 “Major Lazer”

Strength: 6 sets 1 clean deadlift to below knee (pause 3 seconds) 1 clean deadlift to top of knee (pause 3 seconds) 1 clean deadlift to hip (no pause) Drop 1 power clean from the floor *hang onto bar for the deadlifts and drop for power clean Conditioning: 5 rounds... 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!