CrossFit Classes

Led by Instructor
  • crossfit-only

Open Gym

Work on What You Want
  • open_gym

10/23/18 “Get Over It”

Strength: Power Snatch + Snatch Balance 1 set ever 45 seconds for 10 sets Conditioning: 100 DU Then 21 15 9 DB Snatch 50/35 D Ball Front Squats Then 100 DU Finisher: 30 Toes to... read more

10/22/18 “The One Moment”

Strength: Strict Press 4×5@ 65% 5 Matador Bar Dips with 5 second eccentric between sets Conditioning: 12 Min AMRAP 1 Thruster 135/95 1 T2B * Add one rep to both every round Core: 3×10 GHD Hip... read more

10/18/18 “The New Day”

Strength: Squat Clean + Push Press + Push Jerk 2 sets every 90 seconds for 12 minutes Conditioning: 21 15 9 6 3 Assault Bike Calories (13 9 6 5 3) Squat Cleans 115/75 T2B Core: 2×10 Single Arm KB OH Sit Up Each... read more

10/17/18 “The Cold Wind”

Strength: Strict Press 4×5 @ 60% 5 ring push ups with 5 second descent between sets Conditioning: 4 min AMRAP x 3 200m run 15 wall balls 20/14 Max RMU 1 min rest Finisher: 2 min shoulder smash/stretch each... read more

10/16/18 “Watching Over”

Strength: Back Squat 6×2 @ 88% Conditioning: 10 min AMRAP 8 Pistols 6 Bar Facing Burpees 4 S2OH 155/105 2 Front Squats 155/105 Core: 40 alternating single leg rig... read more

10/15/18 “When the Curtain Falls”

Strength: Power position squat snatch with pause at power position 6×3 Conditioning: 3 Rounds FT 25 P Snatches 75/55 50 Double Unders 3 6 9 SB Over Box 150/100 24/20 Finisher: 3×15 Band Pull Apart... read more

10/13/18 Barbells And Brunch For The Boobs

NO 9AM OR OPEN GYM Please join us at The Bayou in Bethlehem from 10:30AM to 3:00PM for Barbells and Brunch for the Boobs. The Bayou and Funk Brewing will be donating part of their proceeds to Barbells for Boobs. Heats of a partner workout will run from 10:30 to 2:00.... read more

10/12/18 “Nico and The Niners”

Strength: Power Clean into Push Jerk. 2 Reps Every 90 sec, 12 minutes Conditioning: 6 Rounds 1 Rope Climb 15ft 2 HSPU 3 BMU 4 Burpee Box Jump Overs 30/24 Core: Tabata MB Sit... 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!