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.

Act as if what you do makes a difference. It does.

William James –

A.1 Press – 5, 5, 5, 5, 5

A.2

In a 4:00 Window…
3 Rounds:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks #95/#65
Time remaining, Max Calorie Row

Rest 4:00

In a 4:00 Window…
2 Rounds:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks #115/#80
Time remaining, Max Calorie Row

Rest 4:00

In a 4:00 Window…
1 Round:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks #135/#95
Time remaining, Max Calorie Row

Post loads and calories to comments.

There is a reason between listening, and waiting for your turn to speak.

Simon Sinek –

A.1 Back Squat – 5, 5, 5, 5, 5

A.2

4 Rounds
400M Run
50 Air Squats

A.3

100 Ab Mat Sit Ups

Post loads and times to comments.