Holiday Schedule
December 24th: Gym Closes after 9:30am Class
December 25th: Gym Closed in observation of Christmas
December 26th: Gym Opens at 9:30am
December 31st: Gym Closes after 9:30am Class
January 1st: Gym Closed
January 2nd: Gym Opens at 5:30am
Members. If it seems we are cracking down on timeliness in arriving to classes it is because everyone has busy schedules between work and their home lives. Please be considerate of this and arrive on time. If you need a little more time to warm up, please show up a few minutes early and find an empty corner to do so. Hopefully SandyDog feels like a home away from home as we try to provide a safe and comfortable environment. We encourage socializing and friendly conversation. If you do arrive a few minutes late, please jump right into your warmup and be prepared to cut it short if needed. Others have shown up on time and it is not fair to make them wait for you to be ready. Classes are programmed to fit within the hour that is scheduled. This includes your warm up and even some extra time to catch up with friends. Thank you for being a part of this wonderful community we have all worked so hard to build over the last 6+ years.
Going forward 5pm Monday and Wednesday evenings will be for Kids Only. No adults. No exceptions. Thank you.
Athletic and Team Training at Buckingham Barbell
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.
WOD
A.1 Back Squat – 3, 3, 3, 3, 3
A.2
30 Double Unders/ 10 DB Power Cleans
30 Double Unders/ 10 DB Hang Squat Cleans
30 Double Unders/ 10 DB Push Press
30 Double Unders/ 10 DB Reverse Lunges
30 Double Unders/ 10 DB Thrusters
RX – #50/#35
90 Singles = 30 Double Unders
A.3
100 Unbroken AbMat Sit Ups
Post loads and times to comments.
Partner WOD
In Teams of 2:
60 Power Snatches
Run 1 Mile*
120 Thrusters
Run 1 Mile*
60 Power Snatches
RX: #95/#65
*In case of heavy rain sub 2K Row.
Rogue Fitness
Lurong Living
Athletic Greens
Precision Nutrition
CrossFit Journal
Doylestown Rugby
Total Skills Baseball
Mobility WOD
CrossFit Football
Warrington NutriShop
Basic Training Lax
StudBar Pull-up Bar
Well Food Company
