SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE


CrossFit Classes

Led by Instructor
  • cf

Open Gym

Work on What You Want
  • og

Fundementals

Start Your CrossFit Journey Here
  • Fundamentals Schedule for new CrossFitters

Specialty Classes

Something a Little Different
  • specialty

1/23/18 “Numb”

Strength: Dead lifts 5×4 T&G @ 80% of 1RM Conditioning: 15 – 12 – 9 HSPU 9 – 6 – 3 Bar muscle ups 50 Double Under buy before each round Core: 3×10 Ab roll... read more

1/22/18 “Bright Lights”

Strength: Strict Press 3×5 @ 80% of 1RM. Last week of cycle! Conditioning: E2MOM 15 Sit ups 15 Air Squats 5 Shoulder to Overhead 185/125 Finisher: 4×20 banded strict press with 10 PVC pass throughs between... read more

1/19/18 “Good Times Bad Times”

Strength: 10 min EMOM 2 Power Snatches from ground with 3 sec pause above knee Conditioning: On a 20 minute clock: 3 Rounds For Time 20/15 Cal Row 15 Box Jump Overs 24/20 10 Hang P Snatches 95/65 In remaining time find heavy Hang Snatch (Power or Squat) Core:... read more

1/18/17 “Dazed and Confused”

Strength: Strict Press 3×5 @ 75% of 1RM Conditioning: For Time 40 Push Ups 30 Burpee Pull Ups 20 Pull Ups 10 D Ball Cleans 100/70 Finisher: 5 min D Ball Bear Hug Hold Every Drop = 20 Air... read more

1/17/18 “Over the Hills and Far Away”

Skill: Muscle Up Transition Work Conditioning: 10 min AMRAP 10 Single Arm DB Strict Press Each Arm 50/35 10 DB Squat Cleans 50/35 (2 DBs) 10 RMU 4 min rest 2500m AAB For Time Core: 4×10 Toes to rig, 3 seconds on the way down, feet off the... read more

SNOW Schedule Update for Tuesday Evening

SNOW SCHEDULE UPDATE FOR TUESDAY EVENING There will not be a 7pm class this evening, but there will be Open Gym from 7pm-8pm. All classes are regularly scheduled for now, but please continue to check back for updates. DRIVE... read more

1/16/18 “Stairway to Heaven”

Strength: Back Squat 20 reps @ 64% of 1RM Conditioning: 4 min AMRAP 50 40 30 Double Unders 15 10 5 OHS 115/75 In remaining time: Max GHD SU 2 min rest 4 min AMRAP 50 40 30 Double Unders 15 10 5 GHD SU In remaining time: Max OHS 115/75 Finisher: Banded Pull Aparts... read more

1/15/18 “Ramble On”

Strength: Deadlifts 5×4 T&G @ 75% of 1RM. Every 90 Seconds Conditioning: 20 min EMOM 1. 10 C2B Pull ups 2. 12 Burpees 3. 14 Wall balls 30/20 4. 16/12 calorie row 5. rest Finisher: Banded good mornings 50 with a light... read more

1/13/18 “You Can’t Always Get What You Want”

With Partner: 3 Rounds Each FGB 1 minute at each station for max reps Wall Balls 20/14 SDLHP 75/55 Box Jump 20″ Push Press 75/55 Row for calories *Partner A completes 1 round, Partner B completes 20 T2B while Partner A does 1 round FGB. Switch after each round.... 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!  

ferrettis

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!