SOUTH MOUNTAIN CROSSFIT

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CrossFit Classes

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Fundementals

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  • Fundamentals Schedule for new CrossFitters

Specialty Classes

Something a Little Different
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12/10/16 “Mood Man”

Conditioning: In teams of 3 complete the following for time.  80 synchronized toes to bar (2 athletes working at a time) 80 shoulder to oh 115/75 (1 barbell per team)  80 synchronized bar facing burpees  60 synchronized toes to bar (2 athletes working... read more

12/9/16 “Heavy Deep Breaths”

Strength: Week 5 – 1×20 rep or AMRAP back squat @ 75% of 1 rep max * this is potentially the last week of this rep scheme. Push to 20 Reps or get as many reps as possible at this %.  * if you failed to get 20 reps last week try to get 20 reps at that... read more

12/8/16 “Handy Randy”

Good Luck to SMCF Athlete Randy who goes in for surgery Friday. Good luck brother, you are a huge part of this community! Strength:  6×1 of the following complex (building) Power Clean plus Hang Power plus Push Jerk  Conditioning:... read more

12/7/16 “Maryanne’s Jam”

Congrats to AOTM MARYANNE..this is her WOD!! Strength:  A) build to a heavy 3 rep max front squat  B) 3×7 front squat at 70% of 3 rep front squat  Conditioning:  Performance/Fitness 18 minute amrap  15 wallballs 20/14 15 box jumps 24/20... read more

12/6/16 “Reckless Abandon”

HAPPY BIRTHDAY TO COACH ADAM RECKLESS!!! Strength: A. 5×5 bench press (building)  Then  B. 3×10 KB skull crushers on bench  Conditioning: Performance  28-20-12  Sumo deadlift high pull 95/65 Hspus  Fitness  28-24-20 Sumo... read more

12/6/16 “New Dawn”

Strength: 5×1 snatch complex  Floor plus hang (full snatches)  Conditioning:  Fitness/Performance  20 minute Emom  Even – 5 strict pull-ups plus 5 kipping or butterfly pull-ups  Odd – 3 squat snatches 115/75 Core: ... read more

12/2/16 “Day 1460”

In teams of 2 or 3 for total time  * partners Complete this as a waterfall  * partner B cannot move on until partner A is finished. Same with 3 people, Partner C cannot move to next station until partner B and A is finished. Conditioning: 20 double... read more

12/2/16 “Open workout 11.3”

HAPPY 4 YEAR ANNIVERSARY SMCF..WE LOVE YOU ALL AND TO OUR OG’s WHO’VE BEEN DOWN SINCE DAY ZERO…KEEP IT GANGSTA…LOL BUT FOR REALTHANK YOU ALL FOR BEING AMAZING DAY IN AND DAY OUT  XOXO  KURT AND KACIE Strength:  15 minutes to... read more

12/1/16 “WonderCat”

Strength:  Week 4 – 1×20 rep or AMRAP back squat @ 70% of 1 rep max Conditioning: Performance  3 rounds for time 17 Toes to bar  11 Ohs 155/105  Fitness 17 Toes to bar  11 bs 165/115  Cash Out:  8x reverse Tabata Air... read more

11/30/16 “Chest Cold”

Skill:  A: 4×7 strict ring pull-ups (try and work False grip and get shoulders to the bottom of rings, 2 seconds down to the bottom)  B. 4×8 strict matador bar dips  *superset these  Conditioning:  Performance 30 KB front rack box... read more

 

 Athlete of the Month:

Matt Zerbe

zerbe

This month we have chosen to highlight an athlete who has brought a colossal amount of positivity and energy to SMCF, Matt Zerbe!  Matt started his CrossFit  journey in Philly and continued it once he moved up to the Lehigh Valley.  You can catch him in the weee hours of the morning at the 5:30am classes, where the trash talking, high fives, and occasional butt slaps start early! Here’s a little more about one of our favorite members, the Zerbe man!

1.  How long have you been CrossFitting?I think I started CrossFit sometime in  2012. I saw a bunch of people flipping a tire outside of a garage at 6am on a Wednesday, and it looked way too punishing not to try. Shoutout to CrossFit Ridge Ave for the opportunity to push around a sled at 6 am and wake everyone in Manayunk up.
2. What is your favorite WOD/Movement? This is a no brainer…snatches, cleans, wallballs, sit-ups….ya know…anything involving chalk. All the chalk.
3.  Least Favorite? Anything involving kipping. I have the shoulders of a 90 year old arthritic guy submerged in concrete…yea.

4.  Favorite cheat meal?  Donuts and chocolate chip cookies

5. What do you like to do for fun? Hobbies? I think the most fun I have is hanging out with my kid. Sounds crazy, but a 2 year old rocks. Before I had a kid I really enjoyed traveling. That’s been put on the back burner for a bit.  Also excited to play some futbol with some of the guys from SMCF.
6.  What is your favorite CrossFit/SMCF memory? I know I’m echoing Iris’ (🌷) sentiments, but one of my favorite parts about SMCF are the trainers and the fun warmups. They always keep it loose and fun. No matter what’s going on elsewhere in life, that hour is one of the best parts of the day.
7.  Best Advice for CrossFit newbies? Have fun. Have fun. Have fun. The CrossFit environment is the only placed I’ve ever been where you not only get fit, but also have a blast doing so.