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.

Unreasonable haste is the direct road to error.

Moliere –

A.1 Front Squat – 3, 3, 3, 3, 3

A.2

10 Power Cleans
50 Air Squats
10 Front Squats
50 Air Squats
10 Push Jerks
50 Air Squats
10 Clusters

All lifts #135/#95

A.3

Not for Time:
21-18-15-12-9
Weighted AbMat Sit Ups
*After each set, :15s L-Sit after each round.

Genius ain’t anything more than elegant common sense.

Josh Billings –

A.1 Deadlift – 3, 3, 3, 3, 3

A.2

1,500 Meter Row
100 Double Unders/200 Singles
Run 800M
100 Double Unders/200 Singles
1,500 Meter Row

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