S3E CrossFit

🤔 Think yoga has nothing to do with CrossFit?

❌ We respectively disagree…and so does Keegan!

🧘‍♀️ Yoga isn’t just about touching your toes. It’s about:
✅ improving mobility
✅ building balance and body awareness
✅ recovering from hard training
✅ and learning how to breathe through challenging moments

You don’t have to choose between getting stronger and moving better — We believe you should do both 💪

📢 Shoutout to Coach Maddie for creating a class where everyone feels welcome—whether it’s your first downward dog or your hundredth.

📲 Curious about our yoga classes? Come check one out! Send us a DM or click the link in our bio to get your first one free.

📸: Photography by Brooke Jerman 𖤓

😎 Summer doesn’t stop — neither should your recovery!

Summer stacks up the work:
🥵 Hotter training days.
🌛 Later nights.
✈️ Flights.
🏨 Hotel sleep.

That schedule shift is a recovery test.

Thirdzy turns sleep into active sleep with melatonin-free support for deeper rest and overnight recovery.

📲 Go to Thirdzy.com to learn more and use code “S3Ezzz” to save 20% off.

Lots of people never walk into the gym because they’re stuck asking, “What if I fail?”

🐢 What if I’m the slowest?
🥵 What if I can’t finish?
👀 What if everyone ends up watching me?

But here’s the thing—What if you surprise yourself? 😃

😬 Maybe you finish every round.
💪 Maybe you discover you’re stronger than you thought.
😂 Maybe you laugh more than you expected.
📣 Maybe you find a group of people who cheer louder for your EFFORT than your SCORE.

The biggest surprise isn’t that you become the fittest person in the room.

It’s discovering something about yourself that you couldn’t have learned from your couch.

📲 Ready to discover that something today? Shoot us a message or click the link in our bio to schedule your coaching call.

📸: Photography by Brooke Jerman 𖤓

🏋️‍♂️ The workout is the invitation.

😴 Sleep is when your body accepts it.

Every workout creates the stimulus for your body to get stronger. But the actual rebuilding happens later — while you’re asleep.

During deep sleep, your body repairs muscle fibers, rebuilds connective tissue, and creates the hormonal environment that helps you recover from the work you put in.

So if you’re training hard but sleeping 5-6 hours a night, you’re leaving some of your results on the pillow.

Train hard. Recover harder. Your future PRs depend on both.

📲 Go to Thirdzy.com to learn more and use code “S3Ezzz” at checkout to save 20%

📸: Photography by Brooke Jerman 𖤓

“I don’t miss class if at all possible. I feel accountable to the other athletes and coaches.” 💪

The hardest part of working out is usually showing up — unless you’re part of a community that makes you WANT to be there. 🙋‍♂️

That’s what happens when fitness becomes more than a workout.
✅ It’s encouragement.
✅ It’s guidance.
✅ It’s thoughtful coaching.
✅ It’s people who notice when you’re there — and when you’re not!

Thanks so much Coach Kristie Monroe Smith for the kind words and for being such an important part of our community.

📲 Ready to find your people? Come experience a class at S3E CrossFit. Your first one is on us.

Your body is keeping score 📝

🧪 A major Oregon Health and Science University study found insufficient sleep ranked behind only SMOKING as a behavioral predictor of life expectancy; outranking diet, exercise, and loneliness.

The line that mattered:
⏰ 7 to 9 hours per night 😴

Sleep is NOT passive:
✅ It’s when your body repairs
✅ When your brain resets
✅ Your readiness comes back online

❌ Miss it consistently and the goals you are training for take a hit 🫠

📲 Go to Thirdzy.com for more info and make sure to use code “S3Ezzz” at checkout to save 20% off

Big news! 🎉

We’re excited to announce a new partnership with River City Health and Wellness!

S3E members are eligible for:

✅ 10% off PT
✅ 10% off massage therapy
✅ 24/7 sauna + cold plunge memberships for just $50/month

Because fitness isn’t just about training hard. It’s about recovering well, moving better, and staying healthy for the long haul.

Check your inbox for more details or ask a coach how to get started! 💪

Birthday girl 🥳 Brandie says:

“S3E CrossFit is the best family gym ever! ❤️”

We think this photo explains why.

Post Hero WOD. An ice bath. Two sons making sure Mom gets the FULL recovery experience. 😂🧊

Help us wish Happy Birthday to an incredible member who’s been part of our community for two years. Thanks for making S3E a place people are proud to call family.

Curious how our community will make you feel like family? Come meet us or shoot us a DM and let’s have that first conversation. 💪

📸: Photography by Brooke Jerman 𖤓

Come join our friends "EvoFitt” Human Performance for a FREE workout to celebrate Juneteenth!

When: Saturday, June 20th at 10:30 am
Where: S3E CrossFit (8002 Staples Mill Rd. RVA)
How: Free and open to all fitness levels!

Check out or story and EvoFittRVA’s as well to register so they know you’re coming!