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CrossFit S3 shared an image on Facebook

Hopefully you took a peek at the S3 Snapshot monthly newsletter, but if not, be sure to check out 2 new clinics starting next week!

CrossFit S3 posted on Facebook

S3 Conditioning Wednesday: For Time: 100 M OH Plate Walk (45/35)(35/25) 10 Wall Walks (10 Inchworms+20 Shoulder Taps) 20 OHS (75/55)(65/45) 30 Burpees Over Barbell 200 M OH Plate Walk (45/25)(35/25) 40 Sumo Deadlift High Pull (75/55)(65/45) 50 Double Unders (150 Singles) 60 Over The Shoulder Ball Slam (50/30)(30/20) 200 M OH Plate Walk (45/25)(35/25) 70 Deadlifts (75/55)(65/45) 80 Air Squats 90 Double Unders (270 Singles) 100 M OH Plate Walk (45/25)(35/25) *45 Minute Cap

CrossFit S3 posted on Facebook

3-6-9-12-15-18-15-12-9-6-3 Box Jumps (20/16)(16/12) Kbs (1.5/1.0)(1.25/.75) Wallballs (20/14)(14/10) *100 m run after round of 3’s 6 and 9 *200 m run after round of 12 15 and 18

CrossFit S3 shared a link on Facebook

https://www.facebook.com/events/1489744967719982/permalink/1517073764987102/

CrossFit S3 shared a link on Facebook

New week is up! S3 Nutrition Challenge starts tomorrow. If you planned on signing up, today is the last chance to get yourself in before it is too late! http://crossfits3.com/2017/01/weekly-update-january-9th-15th-2/

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

CrossFit S3 posted on Facebook

S3 Conditioning Friday: A) 200MX10; Rest 1 Minute Between Each Run -Rest 3 Minutes Between A+B- B) 10 Rounds: 1 Rope Climb (5 Ring Rows) 5 Thrusters (65/45)(45/35) 10 KBS (2.0/1.5)(1.5/1.0)

CrossFit S3 posted on Facebook

S3 Conditioning Friday: 2-4-6-8-10-12-14-16 Front Squat (95/65)(75/55)(65/45) Hang Power Cleans Pullups (Ring Rows) V-Ups *200 M Run After Each Set Of V-Ups

CrossFit S3 posted on Facebook

S3 Conditioning Tuesday: 12 Rounds: 200 M Run 12 KBS (1.5/1.0)(1.25/.75) 9 Over The Shoulder Ball Slam (50/30)(30/20) 3 DB Renegade Rows (40/25)(35/20)

CrossFit S3 posted on Facebook

S3 Conditioning Wednesday: 8 Rounds: 6 Push Press (115/75)(95/65) 12 K2E 18 Walking DB Lunges (40/25)(35/20) 24 Double Unders (72 Singles) 200 M Run

CrossFit S3 posted on Facebook

S3 Conditioning Wednesday: A) 15 Minute AMRAP: 400 M Run 15 Thrusters (75/55)(65/45) 10 T2B -Rest 5 Minutes- B) 15 Minute AMRAP: 400 M Run 15 KBS (1.5/1.0)(1.25/.75) 10 Push Press (75/55)(65/45)

CrossFit S3 posted on Facebook

S3 conditioning friday: 100 thrusters (45/35)(35/25) 100 burpees 100 box jumps (24/20)(20/16)

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General Information

NameCrossFit S3
OwnerEric White
Websitecrossfits3.com
Phone(704) 650-5754
Emaileric@crossfits3.com
Address520 Zimmer Rd
Fort Mill, SC 29707

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