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Why isn’t anyone signed up for the youth classes yet? This was one of our most requested classes and we secured one of the best youth trainers out there, but no one is signed up. I’m planning on bringing Lexi and I hope others will join her!! -CK

CrossFit S3 shared a link on Facebook

Blog is UP! Great job to all how showed up to support our friends over at the Beers And Burpees event. Also did you know about our Community Blood Drive? S3 Hero WOD? Gymnastic and Youth Program? If not check out the blog its full of new exciting info!: http://crossfits3.com/2016/09/weekly-update-september-12th-september-18th/

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S3 Conditioning Monday: For Time: 20 DB Renegade Rows (40/25)(35/20) 400 M Run 40 Star Jumps 400 M Run 60 KBS (1.5/1.0)(1.25/.75) 400 M Run 40 DB Push Press (40/25)(35/20) 400 M Run 20 Burpees

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S3 Conditioning Thursday: For Time: 20 Power Cleans (135/95)(95/65)(75/55) 40 Wall Balls (20/14)(14/10) 60 Walking Lunges 80/65 Calorie Row 60 Walking Lunges 40 DB Snatches (20 Per Arm)(40/25)(35/20) 20 Deadlifts (135/95)(95/65)(75/55)

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S3 Conditioning Thursday: For Time: 800 M Run 50 KBS (1.5/1.0)(1.25/.75) 75 Double Unders (225 Singles) 100 Ab Mat Sit Ups 75 Med Ball Cleans (20/14)(14/10) 50 KBS (1.5/1.0)(1.25/.75) 800 M Run

CrossFit S3 posted on Facebook

S3 Conditioning Tuesday: For Time: 20 Push Press (135/95)(95/65)(75/55) 40 Box Jumps (24/20)(20/16) 60 KBS (1.5/1.0)(1.25/.75) 80 Walking Lunges (Total) 100/80 Calorie Row

CrossFit S3 posted on Facebook

S3 Conditioning Monday: 6 Rounds: 5 Manmakers (40/25)(35/20) 10 Burpees 15 Ab Mat Situps 30 Double Unders (60 Singles+10 DB Hops) 400 M Run

CrossFit S3 shared a link on Facebook

Don’t forget to sign up for the annual AMRAP 4 Autism event!: http://crossfits3.com/2016/07/weekly-update-july-25th-july-31st/

CrossFit S3 posted on Facebook

S3 Conditioning Tuesday: For Time: 50 Push Press/20 OHS/50 Calorie Row 30 Push Press/15 OHS/30 Calorie Row 10 Push Press/10 OHS/10 Calorie Row * Buy Out: 400 M Double KB Farmers Walk *75/55,65/45,55/35 *Sub For OHS=OH Plate Lunges

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

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S3 Conditioning Thursday: 4 Rounds: 1 Minute Max Effort Deadlifts (185/125)(155/105)(135/95) 1 Minute Max Effort Toes 2 Bar (K2E) 1 Minute Max Effort DB Hang Power Snatch (40/25)(35/20) 1 Minute Max Effort Pullups (Ring Rows) 1 Minute Max Effort Hand Release Pushups -Rest 1 Minute Between Rounds-

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Only 1 Roller Stick left! Less then $30 at S3 on Rogue for $42.50+tax and shipping

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S3 Conditioning Friday: Master Event #3 2015 2 rounds for time of: 1,000-meter row 50 thrusters (65/45) 30 chest-to-bar pull-ups

CrossFit S3 shared an image on Facebook

S3 Conditioning Monday: A) 7 Minute AMRAP: 400 M Run 40 DB Push Press (40/25)(35/20) 40 Box Jumps (24/20)(20/16) Max Effort Burpees With Remaining Time -Rest 3 Minutes- B) 7 Minute AMRAP: 200 M Run 5 DB Renegade Rows 10 Pullups (T2=Ring Rows) -Rest 3 Minutes- C) “Repeat A” -Rest 3 Minutes- D) “Repeat B”

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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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