If you are looking to excel in your sport or sports you need to train with us. Trying to get a competitive edge, avoid injury, make the varsity squad or looking to get recruited to play in college? You need to train like an athlete. Become more powerful, stronger, faster and more explosive. We work with athletes of all ages to help them achieve their goals. If you have questions or would like to set up training, either individually, as a small group or a team, please call or email for more information. 215-840-4445. info@sandydogcrossfit.com.

Attention traveling SandyDog members: We have added a tab to the website for people to review other crossfit boxes they visit when out of town and still want to get a workout in. Please add your reviews whenever you go to an out of town gym for the benefit of other SandyDog members.

The world breaks everyone, and afterwards, some are strong at the broken places.

Ernest Hemingway-

A.1 Power Snatch 3, 3, 3, 3, 3

A.2

25-15-10

Wall Balls

Barbell Lunges #115/#75

Box Jumps

A.3

50 Evil Wheels

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Before anything else, preparation is the key to success.

Alexander Graham Bell-

A.1 Deadlift 3, 3, 3, 3, 3

A.2

5 Minute AMRAP

5 Clean #225/#155 (Squat or Power)

15 Pull Ups

Rest 3 Minutes

5 Minute AMRAP

5 OH Squat #135/#95

5 HSPU

Rest As Needed

Row 1,000M AFAP

Post loads, rounds and times to comments.