Article Of The Week: More doesn’t necessarily equate to better. Many factors are involved in regards to how a person handles volume. Please do not fall in the trap of overtraining. Be smart and listen to your body. The days you feel good push hard and the days you know you are not at 100% throttle […]

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Schedule Updates: *We will be open for Memorial Day at 8/9/10 AM Only. All other classes are cancelled. Please enjoy the holiday and be safe. *Saturday June 4th the 8 AM Team Wod will be cancelled. We will hold the 9+10 AM. Please use the MBO scheduler as a reference to all class cancellations. Thank you S3 Members! Article Of […]

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Article Of The Week: For all the beginners or those that just need a reminder about having a good foundation: http://liftbigeatbig.com/5-common-beginner-athletes-questions-answered Video Of The Week: Smashing Time!: https://www.youtube.com/watch?v=EOYgXEE5IGk Nutrition Information Of The Week: Food myths that will make you think about what food choices: http://main.poliquingroup.com/Tips/tabid/130/EntryId/2352/Food-Myths-You-Need-To-Stop-Believing.aspx Item Of The Week: The Stick rolls knots out of […]

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Article Of The Week: Train better and avoid these common mistakes: http://www.theboxmag.com/article/7-biggest-crossfit-mistakes-fix-9879 Video Of The Week: Another mobility video for your viewing pleasure: Nutrition Information Of The Week: Healthy Fat Options: http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1463/Top_Ten_Healthy_Fats_To_Add_To_Your_Diet.aspx THIS WEEKS WORKOUTS Click Here To Access Beyond The Whiteboard To Log S3 Workouts: Monday Speed A) Front Squats: 4×5-6 Reps @75% *Last […]

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Article Of The Week: Don’t foam roll your IT Band, but definitely the surrounding tissues: http://asmwellness.com/dont-foam-roll-your-it-band/ Video Of The Week: Scapular mobility: Nutrition Information Of The Week: Simple nutrition: https://www.t-nation.com/diet-fat-loss/simple-diet?utm_source=facebook&utm_medium=social&utm_campaign=article3091 Fight Club Charity WOD: S3 is proud to be a co-sponsor to the 2nd Annual Fight Club Charity WOD!  We will be hosting the event on Saturday morning […]

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Article Of The Week: Squat mechanics breakdown: https://www.t-nation.com/training/squat-mechanics-a-deep-analysis?utm_source=facebook&utm_medium=social&utm_campaign=article3854 Video Of The Week: Free up your calcaneus to improve jumping and squat mechanics: Nutrition Information Of The Week: How to count macros: http://www.nutritionwod.com/blog/2016/4/4/the-secret-to-counting-macros-and-finding-success Item Of The Week: The MDUSA Elastic Wrist Wraps are constructed with a solid and durable material that is stretchable with a hook […]

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Article Of The Week: Benefits of functional, compound exercises. Don’t skip the weights!: http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1455/Get_The_Biggest_Bang_For_Your_Buck_Top_Seven_Reaso.aspx Video Of The Week: For those who have trouble keeping their elbows locked out during kbs or pull-ups this video will help explain the bent elbow position: Nutrition Information Of The Week: A good breakdown on vitamins, specifically for timing purposes: http://aplus.com/a/best-time-take-vitamins […]

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Article Of The Week: Breaking down the deadlift from one of the best: https://www.t-nation.com/training/deconstructing-the-deadlift?utm_source=facebook&utm_medium=social&utm_campaign=article3982 Video Of The Week: How to open up due to lat restriction: Nutrition Information Of The Week: Good article to for those interested in putting on some size. Still important that you are eating the right quality of food not just garbage […]

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Article Of The Week: Tips on gaining strength to perform pullups: http://www.purepharma.com/us_en/blog/how-to-do-a-pull-up/?utm_source=facebook&utm_medium=social&utm_content=promoted&utm_campaign=pullups Video Of The Week: Running mechanic corrections: Nutrition Information Of The Week: Paleo lifestyle habits: http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1451/Ten_Tips_to_Achieve_Optimal_Health_and_Body_Composition_With_A_Paleo_Lifestyle.aspx THIS WEEKS WORKOUTS Click Here To Access Beyond The Whiteboard To Log S3 Workouts: Monday Strength A) Back Squat: 5X2-3 Reps~85-90% *Use Same Weight For All Working Sets* […]

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Article Of The Week: Avoid 5 common mistakes to continually improve your Olympic lifting: http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1179/Avoid_the_Five_Most_Common_Olympic_Lifting_Mistake.aspx Video Of The Week: Open vs. closed torque systems: https://www.youtube.com/watch?v=FhB1TGZ1MMU Nutrition Information Of The Week: 10 mistakes that will keep you from progressing: https://wodsuperstore.com/blogs/news/9623173-top-10-mistakes-crossfitters-make THIS WEEKS WORKOUTS Click Here To Access Beyond The Whiteboard To Log S3 Workouts: Monday Speed […]

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