SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE


CrossFit Classes

Led by Instructor
  • CF

Open Gym

Work on What You Want
  • og

Fundementals

Start Your CrossFit Journey Here
  • fun

Specialty Classes

Something a Little Different
  • Specialty

5/5/16 “Its how well you stone fast”

Strength:  5 sets  1 snatch balance plus 2 Ohs  *3 second pause on 2nd Ohs  *last completed on 3/21/16 Conditioning: Performance For time  10 stone to shoulder 115/75 4 wall climbs  8 stone to shoulder 115/75 4 wall climbs  6 stone... read more

5/4/16 “Testy”

Strength:  20 minutes on the clock  A. 10 minutes to establish max 5 rep weighted strict pull-up *sub is max 5 rep weighted push-up B. Remaining 10 minutes to establish heaviest set of the following complex  5 push press + 3 push jerk + 1 split... read more

5/4/16 “Testy”

Strength:  20 minutes on the clock  A. 10 minutes to establish max 5 rep weighted strict pull-up *sub is max 5 rep weighted push-up B. Remaining 10 minutes to establish heaviest set of the following complex  5 push press + 3 push jerk + 1 split... read more

5/4/16 “Testy”

Conditioning: A. 400 meter run test  400 meter jog  Rest 2 minutes  3x 200 meter run  2 minute rest bet www each  Rest 2 minutes  400 meter sprint for time! B. 20 minutes on the clock  3×4 min increments  *first 30sec and... read more

5/1/16 “Annie”

Strength: 12 minutes to build to a heavy 2 rep back squat Conditioning: Performance/Fitness A. “Annie” 50 – 40 – 30 – 20 -10 double unders and situps B. 150 kbs for time 55/35 *every drop perform 20 goblet squats... read more

4/29/16 “CrossFit main site workout from 3/27/16”

Conditioning: In front of a clock set for 12 minutes: 1 minute of 30-inch box jumps 1 minute of 115-lb. sumo deadlift high pulls 2 minutes of 30-inch box jumps 2 minutes of 115-lb. sumo deadlift high pulls 3 minutes of 30-inch box jumps 3 minutes of 115-lb. sumo... read more

4/28/16 “Petey Pants and MMMMMMM…Kayes”

Happy Birthday to two of South Mountain CrossFits  O.G.’s…Pete Grodziak and Matt Kayes…enjoy your day boys! Conditioning: Performance/Fitness  “Petey Pants  A.   0-4 minutes  Build to your heaviest of the following... read more

4/27/16 “Running Mate”

Strength: 5 sets – 2 power snatch (touch and go) plus 1 power snatch into overhead squat *as heavy as possible Conditioning:  Performance  5 rounds for time  4 ring muscle ups 8 strict hspus/deficit kipping hspus  12 alternating KB snatches... read more

4/27/16 “Knuckler”

Strength:  A. 5×5 wide grip bench press  *grip outside but the knurlings  B. 5×6 matador dips  *3 second hold in the bottom of the dip on the 1st and the 6th rep  Conditioning: Performance 16 minute amrap  2000 meter Row (9... read more

 

 

Athlete of the Month:

Erin Fergusson

erin

This month we are highlighting one of our most dedicated athletes, Erin Fergusson!  She loves lifting heavy, so eat your Wheaties before her special WOD comes up!  Here’s a little more about our Erin, our awesome Athlete of the Month:
How long have you been CrossFitting?

3 years! I started at the Black Box in NYC, but I love SMC so much more!!! The people and the coaches have been amazing. I have made huge progress since I have been with you guys.

What is your favorite WOD/Movement?
Lifting all the heavy things, but my favorite lifts are power cleans, snatches and overhead squats. I like heavy kettle bell swings and a good hard row, too.

Least Favorite?
Box jumps and burpees. I feel like a whale flopping around :).  

What is your favorite cheat meal?I have a horrible sweet tooth, so my ideal cheat meal would consist of a giant bag of gummy bears with a side of ice cream with allll the caramel sauce.

What do you do for fun?  I love to travel adventurously – I have been to Africa and pet lions, Iceland and climbed on glaciers, Peru and trekked to Machu Picchu, watched lava flow down volcanoes in Hawaii and more – I am excited to go to Nepal in October for a 2 week trek! I love to ski and snowboard, ride my bike, and I play tennis at least once a week. I am a pretty good cook, and try to be the best aunt ever to my little nephew, Cooper. I grew up as a trained dancer, so I still like to bust a move every now and then.

is your favorite CrossFit memory?
That time I hit my 130# snatch PR and everyone cheered! But I also loved our Thanksgiving WOD with the kettle bell turkeys – it was such a fun team workout and I felt like a part of a family.

Best Advice for CrossFit newbies?

1. Know that only special unicorns are good at ALL of the movements. There will always be something you struggle with, and that is ok.
2. Don’t compare yourself with other people – only compare what you have done in the past to what you can do today. You will see amazing progress!!
3. Ask your coaches and friends for help!! Jess Frey taught me how to rope climb, Elena taught me how to do a headstand, Coach Foley taught me how to make my double-unders more efficient, Coach Contino fixed my split jerks….everyone around you is a resource.