CrossFit Classes

Led by Instructor
  • cf

Open Gym

Work on What You Want
  • og


Start Your CrossFit Journey Here
  • Fundamentals Schedule for new CrossFitters

Specialty Classes

Something a Little Different
  • specialty

6/22/18 “Whiskey Man”

Strength: Snatch Balance + 2 OHS – 12 Minutes to find a heavy set Conditioning: 30 Bar Facing Burpees 20 GHD SU 10 DB Complex* Each Arm 50/35 20 HSPU 30 Bar Facing Burpees *Dead lift + Clean + Jerk + Snatch Finisher: 30 Ring Rows with hold @... read more

6/21/18 “Ragtop Deluxe”

Strength: Front Squats – 8 minute EMOM, 3 reps @ 60% Conditioning: 3 Rounds FT 600m Run 20 Russian KB Swings 90/70 20 Pull Ups / 15 C2B / 10 BMU Core: 3 Minute Plank... read more

6/20/18 “Gator Country”

Strength: Dead Lift – Find 1RM Conditioning: 3 Minute AMRAP 20/12 Cal AAB 10/6 Cal Ski Erg Max Squat Snatches 135/95 1 Minute Rest 3 Minute AMRAP 20/12 Cal AAB 15/11 Cal Ski Erg Max Squat Snatches 95/65 1 Minute Rest 3 Minute AMRAP 15/11 Cal AAB 10/6 Cal Ski Erg... read more

6/19/18 “Beatin’ The Odds”

Strength: Split Jerk – Find 1RM then Max Push Press reps @ 70% of Jerk Conditioning: 10 to 1 S2OH 115/75 T2B Core: 20 Slam Ball Twists into wall each... read more

6/16/18 “I Want More”

With a Partner Sled Push to end of lot Sled Pull back to ramp 30 Tire Flips* * every 5 Tire Flip Reps, each partner completes 10 Tire Sledge Hammers   read more

6/15/18 “Alternative Is Dead”

Strength: Dead Lift 4×3 @ 85% 1RM Conditioning: 1 Mile Run 15 D Ball Cleans to shoulder 100/70 15 Axel Bar Push Press 145/100 15 Lateral Burpees over the bar Finisher: 2 Minute Wall... read more

6/14/18 “Golden Touch”

Strength: Above Knee Hang Power Snatch 12 minutes to work to a heavy double Conditioning: 21 Min EMOM 1 – 12/10 Cal Ski Erg 2 – 2 Power Snatches 185/125 3 – 25 ft DB Front Rack Walking Lunge 50s/35s Core: 50 Plate Russian... read more

6/13/18 “Zanzibar”

Strength: 10 KB push press + 30 sec front rack hold + 5 Kb push press 4 sets, build Conditioning: 50/33  Cal AAB 100 DU 25 KB Deadlifts 90/70 25 GHD SU 100 DU 25/19 Cal AAB Finisher: 3×10 Banded Push... 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!