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.

Never give up, never give in, and the upper hand is ours, may we have the ability to handle the win with the dignity that we absorbed the loss.

Doug Williams –

A.1 Front Squat – 5, 5, 5, 5, 5

A.2

“Death By DB Thruster” #35/#20

A.3

4 x :40 Hollow Hold

Post loads and rounds to comments.

It’s not the will to win that matters — everyone has that. It’s the will to prepare to win that matters.

Paul “Bear” Bryant –