CrossFit Classes

Led by Instructor
  • crossfit-only

Open Gym

Work on What You Want
  • open_gym

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

10/11/18 “Morph”

Strength: Deficit Dead lift 4×5 on 35# plates Conditioning: 40 KB Swings 55/35 then 4x 20 Wall Balls 20/14 10 Axle Bar Deadlifts 205/145 Then 40 Russian KB Swings 55/35 Finisher: 50 Band Pull... read more

10/10/18 “Chlorine”

Strength: High Hang Snatch with Pause @ Bottom of Squat 6×3 Conditioning: 15 min EMOM 1 : 15/12 Cal Row 2 : 15/12 Cal Ski Erg 3 : 2 Power Snatches 175/125 Core: 4×10 plank sideways... read more

10/9/18 “Pet Cheetah”

Strength: Strict Press Find 1 RM. 15 minutes Conditioning: 20 min AMRAP 25ft OH Walking Lunge 95/65 8 GHD SU 25ft FR Walking Lunge 95/65 8 Strict Pull Ups Finisher: 2 min couch stretch each... read more

10/8/18 “The Hype”

Strength: Back Squat 7×2 @ 85% Conditioning: 30 Hang Clean and Jerks 165/115 * Every Drop = 20/12 Cal AAB Core: 40 KB Moves read more

10/6/18 “Levitate”

With a partner 25 min AMRAP 25 ft Heavy Sled Push Each 20 Sledgehammer on tire Each 15 SB 100/70 over Box 30/24 Each (alt) 10 Cal Ski Erg Each 5 DB S2OH Each 70/50 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!