SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE


CrossFit Classes

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Open Gym

Work on What You Want
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Fundementals

Start Your CrossFit Journey Here
  • Fundamentals Schedule for new CrossFitters

Specialty Classes

Something a Little Different
  • specialty

1/16/17 “Sneaky Sneaky”

 Strength:  3×10 back rack reverse lunges on a plate (45# plate)  *10 each leg Skill Review:  Cycling squat cleans at lighter weight  Conditioning:  Performance/Fitness  3 min amrap  5 squat cleans 135/95 4 bar facing... read more

1/12/17 “CocoLoco”

Thursday! Strength:  Week 3/Cycle 2 – 20 rep back squat at 65% of 1 rep max back squat  Skill Review:  Front Squat positioning (utilize barbells from back squat to review)  Conditioning:  Performance/Fitness 12 front squats 115/75 24... read more

1/11/16 “Sweet Pea”

Strength: 10 minute emom  1 Hang power snatch below the knee plus 1 high Hang snatch  Conditioning:  Performance  12 minute amrap 27-21-15-9  Burpees to 6 inch target  KBS 70/55 Remaining time Max rope climbs 15ft  Fitness  12... read more

1/11/16 “Sweet Pea”

Strength: 10 minute emom  1 Hang power snatch below the knee plus 1 high Hang snatch  Conditioning:  Performance  12 minute amrap 27-21-15-9  Burpees to 6 inch target  KBS 70/55 Remaining time Max rope climbs 15ft  Fitness  12... read more

1/10/17 Row for Joe Week 5

Row for Joe Week 5 (last week of this gang…leave it out there to help Joe Geib from CrossFit Q)  Strength:  6 minutes to establish 1 rep shoulder to oh  Conditioning:  Performance – 10k row  Fitness – 8k... read more

1/9/17 “Open Workout 15.1 and 1a”

Conditioning:  A. 10×10 ski erg (alternating with a partner)  B. 8 minutes to warm up to 80% of your max clean and jerk  C. Open workout 15.1 and 15.1a 9 minute amrap  15 toes to bar  10 deadlifts 115/75 5 snatches 115/75 Immediately... read more

1/7/17 “Bar Wars”

Conditioning:  A. Bar Wars  B. 10 minute amrap (teams of 3)  Burpee box jump overs 24/20 Wall balls 20/14  *one partner needs to be holding a 225/155 deadlift hold while partners are working. Once the barbell is dropped partners need to stop... read more

1/6/17 “Pop like a Pringle”

Skill:  3×5 hollow Rock to superman holds (hollow rock plus superman = 1)  3×7 kip swings on the rings  3×5 false grip tempo ring rows (1 second up 3 second down)  Conditioning:  Performance  20 minute emom  Even... read more

1/5/17 “Row for Joe week 4”

2 weeks of this left for the row for Joe! We are so proud of you all, keep up he great work.  Strength:  8 minutes to build to a heavy 2 rep shoulder to overhead  Conditioning:  Row for Joe Week 4  Performance  8k row for time... read more

1/3/17 “Assault Gone Bad”

Strength:  12 minute emom Even – 5 sumo deadlifts (think moderate weight but with speed)  Odd – 10 lateral lunges (5 each leg holding a kb) Conditioning: “Fight Gone Bad – use air assault bike instead of rower” Three rounds of:... 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.