Happening this week:
-The scanner is up and running and everyone should be able to sign up for classes. If you are still having issues please let me know. We really need everyone to sign up and scan in for each class. Thank you all for your patience during this transitional period.
-We will be closed on Sunday April 8th for Easter.
-Here is the pricing structure for Erin’s S3 conditioning class: Just let Erin or myself know which option you would like to do and we will get you all set up.
*Please Note: all packages expire in 30 days*
*For Unlimited S3 Members:
-Drop-In Rate: $8/ class
-5 Class Package: $35
-10 Class Package: $60
-Unlimited CROS3FIT + Conditioning: $175
*For Non-Unlimited S3 Members:
-Drop-In Rate: $12/ class
-5 Class Package: $50
-10 Class Package: $85
-Monthly Unlimited: $100
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Christine’s Story
I am obsessed with Crossfit! From the minute it was brought to my attention, I was intrigued!!!
I have always been someone who was very active in both sports and the gym, however, I found those activities slowed down once my children were born and my family relocated from Boston to Charlotte. Although I joined a local gym upon our move, I was unsuccessful in working out alone. I’m a pretty competitive person and the lack of someone to push and challenge me proved to be de-motivating.
Feeling really down with myself, I began working out with a personal trainer. I was successful with this, as having someone to drive me and to hold me accountable is what I needed, however, the cost became a bit much and I had to find an alternative solution.
One morning, while channel surfing, I came across the infomercial for P90X. I heard some good things about the program, so I thought I’d give it a try. Although initially successful, after a couple of months into it, I found the routines repetitive and started becoming bored. Once again, I had to find something else.
In talking the situation over with a friend, she told me of this Crossfit place that was right where she took her son to play basketball. She said that it looked like something that I would love…..”people were outside doing lunges holding weights above their heads and the music was really loud.” It sounds crazy, but she was right, that would be something I would love.
So I made my way to Crossfit S3 and have never looked back. I am 100% confidant that S3 is the answer for me to better myself from here on out. It’s so much more than just a gym or a personal trainer…..it’s a community – men and women of all different ages and fitness levels. Everyone may have different goals, but we all share one thing…..we want to better ourselves and be healthier. There is so much encouragement and support at S3, not only from the trainers, but from the other crossfitters as well. Anytime I feel like I can’t lift another rep or I can’t finish my run strong, someone is there to push me to a place that I never thought I could get to.
Once I got the active part down, I knew that I had to change my diet in order to get optimum results. I had heard a lot about the Paleo Lifestyle throughout my time at Crossfit S3, but never jumped on the bandwagon, as I thought that the diet sounded very plain and meals wouldn’t be satisfying. Then, the Nutrition Challenge was announced and I decided to do it. I figured that it wouldn’t hurt to try, and to be honest, a free membership for the rest of the year sounded nice 
. So I entered the Challenge and can tell you that it was the best $25 that I ever spent! Not only did I get the physical results that I was looking for, but I also learned so much from a health perspective. Getting all bad carbs and sugar out of my diet has made me feel so great and energized. The diet isn’t plain at all, in fact, it is the opposite. There are so many Paleo meals that are so delicious that I often questioned if it was actually good for me!! I learned what to actually look for in food labels and was shocked to find so many “bad” things in foods that I thought were “healthy”!
I am going to continue to live the Paleo Lifestyle and will live by the motto “100% Paleo, 80% of the time”. Whether I win the prize or not, in my mind I won! I learned the greatest lesson of all…how to maintain a healthy lifestyle for myself and my family. Thank you Crossfit S3!!
Christine
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THIS WEEKS WORKOUTS:
MONDAY
Speed.Stamina
Tabata Day
20 secs work followed by 10 secs rest
4 mins at each of the following.
Alternate between the two movements at each station:
1)Right Arm KB Swing(1.5/1)
Squat Thrusts
2min rest
2)Left Arm KB Swing(1.5/1)
Squat Thrusts
2min rest
3)Wall Ball(20/14)
Squat Thrusts
2min rest
4)Renegade Row(30/20)
Squat Thrusts
TUESDAY
Strength
Warm Up:(not for time)
50 Air Squats
50 Press(barbell only)
50 KB Deadlifts
25 Calorie Row
Then…
“Crossfit Total”
Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1
3 attempts at each lift. *FOCUS ON FORM*
WEDNESDAY
Stamina.Speed.Strength
complete the number of reps for each movement on the minute for 5 minutes.
2 minute rest b/t movements
1) 20 slam balls(30/20)
2) 15 Knees2elbow
3) 10 lateral burpees(hop over barbell)
4) 5 Thrusters(135/95)
THURSDAY
Stamina
“Vaidas”
800m Run
50-40-30-20-10
Box Jumps(24/20)
10-20-30-40-50
Push ups(hand release)
800m Run
FRIDAY
Strength.Speed
15-12-9-6
Squat Snatch(115/85)
Deadhang Pull-ups
Ring-Dips
SATURDAY
Team WOD 8:30am
Team WOD 9:30am
Free Intro Workout 10:30am
SUNDAY
Closed
