CrossFit Classes

Led by Instructor
  • Group CrossFit Class Schedule

Open Gym

Work on What You Want
  • Open Gym Time in Suite 400


Start Your CrossFit Journey Here
  • Fundamentals Schedule for new CrossFitters

Specialty Classes

Something a Little Different
  • Additional Class Offerings Including the SMCF Barbell Club and Teens Camp

8/30/16 “Clinically Tested”

Strength:  15 minutes to build to an 8 rep max push jerk  Conditioning:  Performance/Fitness 5 rounds for time  20 ring push-ups  100 foot walking lunge *Rounds 2 and 4 oh walking lunge with a plate 45/25  * rounds 1,3 and 5 no... read more

8/29/16 “Biggelsworth”

Strength: 3×5 Deadlift (65%, 75%, 85%) *quick singles not touch and go  * percentages based off of 1 rep max Conditioning: For time  Performance  30-20-10 Deadlift 225/155 Burpee box jumps 24/20 Fitness  5 rounds for time  10 185/125 10... read more

8/27/16 “200”

For Time with a partner  30-20 Hspus  Deadlifts  Partner A completes 30 hspus while partner B holds bar in the top of deadlift position then switch and partner B completes 30 hspus while partner A holds bar in the top of deadlift position.  Partner... read more

8/26/16 “Corked”

Strength:  12 minutes to build to a heavy clean and jerk  Conditioning:  Performance 2000 meter run  Then in the remaining time complete an AMRAP of the following  11 toes to bar  9 stone to shoulder 115/73 or 95/45 7 burpee box jumps... read more

8/25/16 “Bologna and Cheese”

Warmup:  Mobility Conditioning:  Performance/Fitness  With a partner for time  30 calorie row  20 wallballs 20/14 35 calorie row  25 wallballs  40 calorie row  30 wallballs  45 calorie row  35 wall balls  50... read more

8/23/16 “Got It”

Strength: A) 3×8 per leg (lunge position) good mornings  B) 4×15 banded Russian KB swings 55/35 or 45/25 Conditioning: Performance/Fitness 8 minute amrap  10 lateral burpees over the bar  8 hang power cleans 135/95 6 shoulder to oh 135/95... read more

8/22/16 “Jackie”

Strength:  Bench Press A. 8×3 at 70% of 1 rep max  *4 sets wide grip/4 sets medium grip B. 1×8 at 75% close grip bench press *if you completed this on 6/29/16 add 10 pounds to 75% max Conditioning: Performance/Fitness A. “Jackie” For Time 1000... read more

8/20/16 “Connect the squats”

Conditioning:  7 rounds for time with a partner  200 -meter run 20 jumping back squats 95/65 Partner A runs 100 meter run and completes 10 jumping back squats tags partner  Partner B runs 100 meter run and completes 10 jumping back squats  *above... read more

8/19/16 “Cranked”

Strength: 15 minutes to build to a heavy single sumo deadlift  Conditioning:  Performance/Fitness  6 minute amrap  15 deadlifts 155/115 10 box jump overs 24/20  5 chest to bar pull-ups  Rest 3 minutes  6 minute amrap  15... read more

8/18/16 “Downstream”

Strength: Back Squat 4×7 @ 75% of 7 rep max  Find 7 rep max if you don’t have one Conditioning:  Performance/Fitness For time  200 meter KB carry (100 meter 1 KB oh plus 1 KB in farmer carry position, switch arm oh and carry at 100 meter... read more



Athlete of the Month:

Jose Suarez


This month we are highlighting and athlete who has been at South Mountain since we opened.  He is known to many as the “Ultimate Bro” (or Brew…depending on the accent).  Not only has he spent the past 3 years working his butt off, but he impeccable #hash tag game on social media has yet to be matched! Jose is leaving us this month to embark on a new career, so although it is bittersweet to see him go, we wish him the best of luck down South!  Here’s a little more about Jose:
1.  How long have you been CrossFitting?  3 years
2. What is your favorite WOD/Movement?  Muscle ups
3.  Least Favorite?  Probably the Clean & Jerk because of my lack of mobility

4.  Favorite cheat meal?  I can eat wings all day

5. What do you like to do for fun? Hobbies?  Hiking, traveling, el merengue and salsa
6.  What is your favorite CrossFit/SMCF memory? Every competition is a great memory to improve as an athlete.  Leaving all fears and mind games behind.
7.  Best Advice for CrossFit newbies? It doesn’t get easier, you just get better!