Attention all SMCF athletes! 

We are excited to announce that we will be running a 3 MONTH GOAL CHALLENGE starting May 15th.   

The purpose of this challenge is to encourage all of our SMCF athletes to create realistic 3 month goals, formulate a plan for achievement, and watch your hard work pay off!



“It’s not who you are that holds you back.  It’s what you think you are not.”  -Dennis Waitley


  1. Goal sheets are available at the gym.  You must complete the goal sheet and submit it to Kurt, Kacie, or Brad by May 1st. 
  2. Completed goal sheets must be approved by a trainer before the start of the program.  Goals may be adjusted if a trainer feels they are too easy or not obtainable within the next three months.  The purpose is to commit to challenging work and see if pay off, not set an easy benchmark you can hit next week.
  3. If you complete a goal a trainer will sign off on your sheet in the binder.* Only trainers have the ability to sign off on the sheets!
  4. Once you have completed your three goals, you are eligible to be entered into the raffle drawing to win SMCF apparel, free memberships, free fundamentals, and other additional prizes!

GOALS are due by May 1st.  The PROGRAM will officially START MAY 15th and will end AUGUST 15th.



“A goal properly set is halfway reached.” – Zig Ziglar

Specific Ex:  I will string 20 pull-ups in a row or I will snatch 205# NOT I will do pull-ups or I’ll increase my snatch weight

Measurable– Ex:  I will work on pull-up progressions 3 xs per week for at least 15 mins. After the group wod NOT I’ll work on pull-ups

Attainable or Action-based Ex:  I will complete my progressions every week NOT I’ll work on them when I have a chance, but I travel a lot this month

Realistic Ex:  I have 3 chest-to-bar pull-ups and 3 ring dips, so I’m ready for a muscle-up  NOT I can’t do chest-to-bar pull-ups and can’t do ring dips, but I want a muscle-up!

Time-based– Ex:  I have 3 months to complete my goal NOT I just want 1 stinking pull-up!


*must be completed at SMCF with a trainer present, or have valid video recording.

**See or email a trainer if you’d like to discuss your plans for your goals!  We are also carrying SMCF WOD journals that are excellent for tracking your progress. 


“You are never too old to set another goal or to dream a new dream.” C.S. Lewis