New Class Time
Starting this week there will be a 5:00pm class every week day followed by a 6:00pm class Monday – Thursday.
The gym is closed for personal trainings and re-opens at 5:00pm for regularly scheduled class times.
Please do not arrive before 5:00pm to warm up because the space is occupied.
As costs and expenses increase to run and maintain the gym, SandyDog will be instituting our first rate increase in 7 years. Effective November 1st, all members rates will increase by $15/month. If you would like to attend Open Gym hours between 7:30am and 9:30am, your membership will be upgraded to the unlimited rate of $165. In addition we will also be adding a 5:00pm class on Monday and Wednesday nights to accommodate the growing popularity of the evening classes. Thank you for your continued patronage. I appreciate each and every one of our members for helping to build the incredible and supportive community here at SandyDog.
Kids $105/month
Student $125/month
3x weekly $140/month
Unlimited (includes open gym) $165/month
Family $315/month
Drop ins $20
Weekly $50
Personal training: please inquire
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 – 7, 7, 7, 7
A.2
10 Minute AMRAP
45 Single Unders, 1 Hang Squat Clean
45 Single Unders, 2 Hang Squat Cleans
45 Single Unders, 3 Hang Squat Cleans…
RX= #115/#85
A.3
3 Rounds
1:00 Plank Hold
:30 (e) Side Pillar Plank
Rest :30
Post loads and rounds to comments.
Partner WOD
In Teams of 2 in 30:00 minutes or less
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into…
20 Burpee Box Jump Overs
30 Clean and Jerks #135/#95
210Burpee Box Jump Overs
30 Clean and Jerks #155/#105
20 Burpee Box Jump Overs
30 Clean and Jerks #185/135#
Post partners and times to comments.
Rogue Fitness
Athletic Greens
CrossFit Journal
Doylestown Rugby
