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.

They always say time changes things, but you actually have to change them yourself.

Andy Warhol –

A.1 Deadlift – 3, 3, 3, 3, 3

A.2

10-9-8-7-6-5-4-3-2-1

Front Squat #155/#105

100M Shuttle Run

A.3

3 x 1:00 DBall Holds

Post loads and times to comments.

If you’re going through hell, keep going.

Winston Churchill –