Article Of The Week:
Barbell Cycling Skills:

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Front Rack Mobility:

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Fight Club 2017:
Save The Date! May 6th 2017 at Crossfit S3
Sign Up 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!






Click Here To Access Beyond The Whiteboard To Log S3 Workouts:


Warm Up:
Burgner Warm Up W/ Empty Bar
10 Hang Power Clean Empty Bar
10 Push Press Empty Bar
10 Thrusters Empty Bar

A) 10 Minute EMOM:
2 Hang Power Clean And Jerks
B) 6 Minute AMRAP:
10 Push Press (Rx=115/85)(T2=95/65)
15 KBS (Rx=1.5/1.0)(T2=1.25/.75)
-Rest 3 Minutes-
C) 6 Minute AMRAP:
15 KBS
25 Ab Mat Situps

Tier 3:
A) 10 Minute EMOM:
3 Hang Power Clean+3 DB Push Press
B+C) Same; Scale Accordingly

Cool Down:
1 Minute Banded Shoulder Distraction
1 Minute Banded Lat Pull
1 Minute Butterfly

Purpose: Explosive Power/Oly Skill/MAP Session
Focus: Clean Reps On EMOM/Pick Weight You Can Cycle On AMRAP’s


Warm Up:
Down And Back 2x:
Knee To Chest
Elephant Walk
High Knees
Karaoke Shuffle
Power Skip

A) 3 Rounds (For Quality; NOT For Time)
2 Bear Crawls (Cage Length Down + Back)
100 M DBL KB Farmers Walk
4-5 Hanstand Pushups (Handstand Hold Practice)
10 DBL KB Front Rack Lunge (5/Leg)
B) For Time:
90 Double Unders
30 Front Squats (155/105)
60 Alternating DB Snatches (50/35)
90 Double Unders

Tier 2:
A) Same
B) For Time:
50 Singles
15 Front Squats
50 Singles
40 Alternating DB Snatches
50 Singles
15 Front Squats
50 Singles

Tier 3:
A) Same
B) 3 Rounds:
10 KB Goblet Squats
10 DB Hang Power Snatches
40 Singles
-Rest 1 Minute Between Rounds-

Cool Down:
1 Minute Cage Calf Stretch
1 Minute Foam Roll Quads
1 Minute Multi Direction Cage Pull

Purpose: Mixed Modal Capacity
Focus: Select Proper Tier Off Ability


Warm Up:
200 M Run
20 Shoulder Taps
10 Scap Pulls
10 Bar Kips
10 Yoga Push Ups
10 DB Strict Press
20 Shoulder Taps

A) Strict Press Or Close Grip Bench Press:
Build To A 1 RM (T2=4X5 Reps)
B) 3 Rounds:
1 Minute Max Effort Pullups (T2=Ring Rows)
1 Minute Max Effort Push Ups (T2=Cage Assisted Pushups)
2 Minute Max Effort Calorie Row

Tier 3:
A) Single Arm DB Strict Press: 4X8-10 Per Side
B) Same As T2

Cool Down:
1 Minute Foam Roll Lats
1 Minute LAX Ball Tricep
1 Minute Pec Stretch

Purpose: Strength/Muscular Endurance/Moderate Aerobic Power
Focus: Build To 1RM And Chart/Quality Reps On Movements W/ Full ROM


Warm Up:
10 Standing Calf Raises
5 1/2 Burpees
10 Standing Calf Raises
10 Wall Balls
10 Downwad Dog Calf Raises
20 Mountain Climbers Per Leg
10 Downward Dog Calf Raises
40 Jumping Jacks

4 Rounds:
400 M Run
12 Burpee Box Jumps (Rx=24/20)(T2=20/16)
9 Power Cleans (Rx=95/65)(T2=75/55)
6 Thrusters (Rx=95/65)(T2=75/55)
3 Rope Climbs (6 DB Ren Rows W/ No Pushup)
-Rest 3 Minutes Between Rounds-

Tier 3:
5 Rounds:
200 M Run
10 Box Jumps
8 Wall Balls
6 Burpees
4 Renegade Row W/No Pushup
-Rest 2 Minutes Between Rounds-

Cool Down:
1 Minute BB Calf Smash
1 Minute Broken Toe
1 Minute Runner’s Stretch

Purpose: Aerobic Development
Focus: Try To Maintain A Consistent Pace From Round To Round; Do Not Work Threshold Limit/Build Your Base


Warm Up:
5 Grasshoppers Per Leg
10 Leg Swings Per Leg
10 Hip Circles
10 Power Jumps
10 Air Squats W/Thumbs On Shoulders

A) Back Squats:
3X2 Reps @ 85%
2X2 Reps @ 90%
2X1 Reps @ 95%
B) 12 Minute Deadlift EMOM;
1 Rep AHAP
C) 3 Rounds:
1 Minute Max Effort T2B; Rest 1 Minute

Tier 2+3:
A) Back Squats: 4X6-8 Reps
B) 12 Minute EMOM:
3 Reps @ Moderate Weight
C) 3X1 Minute Max Effort Reps Ab Mat Situps; Rest 1 Minute

Cool Down:
1 Minute BB Quad Smash
1 Minute Cobra/Child’s Pose
1 Minute Banded Hamstring Pull

Purpose: Strength/Core
Focus: Proper Squat/Deadlift Position, Mechanics, Positioning; Select Heavy Quality Deadlifts On EMOM

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: 10:00-1:00 PM