3/25

Warm Up: 500m Row 25 Push Ups 25 Sit Ups 25 Jumping Jacks Mobility & Stretching: Dynamic – 50 Feet Sideway Lunges              Regular Lunges (Hands in Air)...

3/24

Warm Up: 1000m Row 10 PVC Pass Through 10 Inch Worms 15 GHD 15 Goblet Squat Holds Dynamic: 50 feet Sideway Lunges             Regular Lunges (Hands in Air)...

3/12

3/12 Today’s focus is on Stretching & Mobility. 15.3 is released tonight at 8:00pm   Warm Up: 1000 m Row 5 x 5 GHD Sit Ups Band Work Stretching 3 Handstand Hold x 30 sec 50 ft  High Knees          ...

3/11

Warm Up: 500m Row 10 PVC OverHeadSquats 15 Air Squats 50 ft Lunges          High Knees          Butt Kickers 5 Inchworm Push Ups Strength: 15 minutes to find 1 Rep Max Deadlift WOD: 5...

SSCF Open Leaderboard

Click this link to check out how our Star Spangled Family is doing on the 2015 Open!     <iframe src=”http://games.crossfit.com/lboards/displayLeaderBoard?id=788812&numberperpage=60&page=1″ width=”638px”...
WORKOUT OF THE DAY