Article Of The Week:
Advantages Of Training With A Weight Vest:

Video Of The Week:
Bar Muscle Up Tutorial:

Nutrition Information Of The Week:
What happens when trying to train in a caloric deficit:

Fight Club 2017:
Save The Date! May 6th 2017 at Crossfit S3
Sign Is Live! Just Follow The Link To Sign Up To Reserve A Spot And Support The Leukemia And Lymphoma Society. 2 Person Team WOD; Tell A Friend!






Schedule Updates:
-Level 1 Gymnastic Class Is Cancelled This Monday @ 9AM And Is Rescheduled For Friday @ 9AM.
-S3 Conditioning Will Also Have A Night Class Added This Thursday @ 6 PM.
-Please Make Sure To Sign Up/Register For Classes

Click Here To Access Beyond The Whiteboard To Log S3 Workouts


Warm Up:
1 Bear Crawl
100 M Run
5 Inchworm Push Ups
100 M Run
10 Lunges/Leg
100 M Run
10 1/2 Burpees
100 M Run

A) 2 Rounds For Quality (Not For Time):
3 Wall Walks
9 Ring Pushups
9 Push Press (45/35)
18 Front Rack Lunges (9/Leg)(45/35)
-Reset As Group; Rest 5 Minutes Between A+B-
B) For Time:
60 Thrusters (45/35)
400 M Run
30 Burpees
800 M Run

Tier 3:
A) Same;Scale Movements Accordingly
B) 5 Rounds:
10 Wall Balls
200 M Run
5 Burpees
200 M Run

Cool Down:
1 Minute Runner’s Stretch
1 Minute Pigeon
1 Minute Banded Sampson

Purpose: Moderate Aerobic Power/Muscular Endurance
Focus: Pick A Sustainable Pace 85% And Maintain


Warm Up:
500 M Row
10 Bar Kips
5 Ring Dips
5 Ring Rows

A) On A 12 Minute Clock Build To A Heavy 5 Rep Power Clean
B) 5X2 Minute AMRAP’s:
2 Power Cleans @ Part A Weight
12/10 Calorie Row
2 Power Cleans @ Part A Weight
Max Effort Ring Muscle Ups Or Bar Muscle Ups In Remaining Time (T2=Muscle Up Transfer Skills)
*Rest 1 Minute Between AMRAP’s

Tier 3:
A Build To A Challenging 5 Rep Hang Power Clean
B) 5X2 Minute AMRAP’s:
3 Hang Power Clean
10 Calorie Row
3 Hang Power Clean
Max Effort Ring Rows With Remaining Time
*Rest 1 Minute Between AMRAP’s

Cool Down:
1 Minute Banded Lat Pull
1 Minute Grasshopper Hold
1 Minute Forearm Smash

Purpose: Strength/Explosiveness/Power/ATP-CP
Focus: Build Up To New 5 RM/Select A Skill Transfer For Muscle Up Work


Warm Up:
10 Good Mornings
10 Russian Twists
10 Single Leg KB Deadlifts
15 Russian KBS
30 Downward Dog Calf Raises
200 M Run

5 Rounds:
10 Deadlifts (Rx=185/125)(T2=135/95)
30 Double Unders (T2=10 Box Jumps)
15 KBS (Rx=1.5/1.0)(T2=1.25/.75)
400 M Run

Tier 3:
5 Rounds:
6 Deadlifts
9 Box Jumps/Steps Ups
12 KBS
200 M Run

Cool Down:
1 Minute KB Calf Smash
1 Minute Cobra/Childs Pose
1 Minute Bottom KB Smash To Quad

Purpose: Aerobic Capacity & Sustainabiity
Focus: Volume Is Factor So Do Not Burn Out 2-3 Rounds In/Watch Positioning On Deadlifts Even If They Are Light To Moderate


Warm Up:
5 Inworms+20 Shoulders Taps
10 Scorpion Twists
20 Jumping Jacks
5 Empty Bar Behind Neck Push Press
5 Empty Bar Snatch Balance
5 Empty Bar OHS

A1) Strict Press Or Close Grip Bench Press: 4X3 Reps AHAP
-Rest 1 Minute-
A2) Dead Hang Chin Ups: 4XME Reps @ 30X2 Tempo
-Rest 2 Minutes-
*T2 Sub: https://www.youtube.com/watch?v=PSWMoxeaPqQ
B) EMOM For 14 Minutes:
Evens: 2 Reps High Hang Power Snatch
Odds: 2 Reps OHS @ 40X1 Tempo

Tier 3:
A1) Strict Press: 4X5-6 Reps
-Rest 1 Minute-
A2) Ring Rows: 4X8-10 Reps
-Rest 2 Minutes-
B) EMOM For 14 Minutes:
Evens: 4 DB Hang Power Snatch Per Arm
Odds: 4 OHS To A Box OR 4 OH Plate Lunges/Leg

Cool Down:
1 Minute Banded Shoulder Sink
1 Minute LAX Ball Lats
1 Minute LAX Ball To Triceps

Purpose: Strength/Olympic Volume&Technique
Focus: Continuation Of Upper Strength Movement/Focus On Quality Of Work On EMOM’s


Warm Up:
10 Alternating Cobra/Child Poses
5 Grasshoppers/Leg
10 Hip Circles
5 Sampson Lunges/Leg
10 Tempo Air Squats @ 20X1

A) Back Squat:
4X2 Reps @ 85%
1X ME Reps @ 85%
*Try To Increase ME Set From Last Week
B) Row Intervals @ 80-85%:
4X1:00; Rest 1 Minute Between Efforts
3X1:30; Rest 1:30 Between Efforts
2X2:00; Rest 2 Minutes Between Efforts

Tier 3:
A) Back Squat/Box Squat: 5X5
B) “Same”

Cool Down:
3 Minute Cooldown Walk
1 Minute BB Quad Smash
1 Minute Couch Stretch

Purpose: Strength/Aerobic Volume Build
Focus: Proper Squat Position, Mechanics, Positioning/Keep The Intervals Consistent; Do Not Go Max Effort Each Time, Keep It Consistent

Team WOD: 8:00+9:00+10:00 AM
Free Intro Class: 11:00 AM
Foundations: 12:00 PM

Foundations:10:00 AM
Open Gym:10:00 AM-1:00 PM