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S3 Conditioning Wednesday: 40 Minute AMRAP: 10 Wall Balls (20/14)(14/10) 15 KB SDHP (1.5/1.0)(1.25/.75) 20 Push Press (75/55)(65/45) 30 Double Unders (100 Singles) 600 M Row

CrossFit S3 shared a link on Facebook

It’s time to order your FREE CROS3FIT beanie! We will use this link to go through Survey Monkey to order your beanie and additional S3 apparel: https://www.surveymonkey.com/r/CROS3FIT_NOV2015 Be sure to fill in your name and email address on the last question. Thanks! Eric, Becky, and Sean

CrossFit S3 shared an image on Facebook

S3 Conditioning Friday: 40 Minute AMRAP: 1->? Hang Power Clean (135/95)(95/65)(75/55) Shoulder 2 Overhead Burpee Box Jumps (24/20)(20/16) Wall Balls (20/14)(14/10) Clapping Push Ups (Push Ups) *200 M Run To Finish Each Numbered Round Every Time

CrossFit S3 shared an image on Facebook

S3 Conditioning Monday: For Time: 100 Double Unders (50 Box Jumps)/400 M Run 80 Air Squats/400 M Run 60 KBS (1.5/1.0)(1.25/.75)/400 M Run 80 Walking Lunges/400 M Run 100 Double Unders (300 Singles)/400 M Run

CrossFit S3 shared an image on Facebook

Fit Aid is a popular drink to aid in the recovery of intense exercise. Here are some of the benefits outlined below:

CrossFit S3 shared an image on Facebook

S3 Conditioning Thursday: 40 Minute EMOM: 1st- 8-10 Pushups 2nd- 8-10 Pullups (Ring Rows) 3rd- 100 M Double KB Farmers Walk 4th- 8-10 KB Goblet Squats (1.5/1.0)(1.25/.75) 5th- 100 M Run + 15 Mountain Climbers Per Leg

CrossFit S3 shared an image on Facebook

S3 Conditioning Friday: A) 9 Minute AMRAP: 40 Double Unders (80 Singles+8 Broad Jumps) 20 Ab Mat Situps 250 M Row -Rest 4 Minutes- B) 9 Minute AMRAP: 5 Burpees 10 DB Push Press (40/25)(35/20) 15 Ball Slams (30/20)(20/15) 200 M Run With Slam Ball -Rest 4 Minutes- C) Repeat A -Rest 4 Minutes- D) Repeat B

CrossFit S3 shared an image on Facebook

4X8 Minute AMRAP’s: 400 M Run 10 Power Cleans (135/95)(95/65)(75/55) 20 Burpee Box Jumps (24/20)(20/16) 30 Ab Mat Situps Max Effort Calorie Row With Remaining Time -Rest 3 Minutes Between AMRAP’s-

CrossFit S3 posted on Facebook

S3 Conditioning Wednesday: A) EMOM For 10 Minutes: 3 Fronts Squats + 2 S20 -Rest 3 Minutes- B) 5 Rounds: 5 Thrusters (95/65)(75/55)(65/45) 10 Push Ups 15 Calorie Row 200 M Row

CrossFit S3 posted on Facebook

S3 Conditioning Tuesday: 3 Rounds: 15 Deadlifts (135/95)(95/65)(75/55) 15 Pullups 200 M Run 25 Wall Balls (20/14)(14/10) 10 Power Cleans (135/95)(95/65)(75/55) 200 M Run 10 Hand Release Pushups 20 Box Jumps (24/20)(20/16) 200 M Run

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 shared an image on Facebook

AMRAP 4 Autism preparation. If you are planning to drop in tomorrow, we have the following spots available: 8:00 – 1 team 9:00 – 2 teams 11:00 – 1 team 12:00 – 4 teams 1st to show will have 1st choice and so on. 170 participants have registered as of this afternoon. Thank You for everyone’s support!!

CrossFit S3 shared a link on Facebook

For anyone interested in a 5k in Indian Land follow the link below!:

CrossFit S3 posted on Facebook

S3 Conditioning Friday: 5 Rounds: 1 Minute Max Effort Hand Release Push Ups 1 Minute Max Effort Step Ups (24/20)(20/16) 1 Minute Max Effort Ab Mat Situps 1 Minute Max Effort Wall Balls (20/14)(14/10) 1 Minute Max Effort Calorie Row -Rest 1 Minute Between Rounds-

CrossFit S3 shared a link on Facebook

Nothing going on this Friday night?? Check out Glow Flow at Enlighten Yoga: http://www.enlightenyogaclt.com/workshop/new-years-top-40-glow-dark-class-amani-shari-marilyn-friday-january-2-20/

CrossFit S3 posted on Facebook

S3 Conditioning Friday: A) 6 Minute AMRAP: 25 Double Unders (75 Singles) 10 Pullups (Ring Rows) 1 Wall Walk B) 6 Minute AMRAP: 200 M Row 10 Box Jumps (24/20)(20/16) 1 Bear Crawl -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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