Attention traveling SandyDog members: We have added a tab to the website for people to review other crossfit boxes they visit when out of town and still want to get a workout in. Please add your reviews whenever you go to an out of town gym for the benefit of other SandyDog members.

Are you looking to gain both size and strength but you are not interested in regular crossfit classes? Come try the Barbell Club every Monday and Wednesday night at 7pm.  You will take part in a mixture of olympic lifting and power lifting with other like minded individuals. For more information please call 215-840-4445 or email info@sandydogcrossfit.com.

It is argued that because they believed thoroughly in a just, moral God they could put their faith there and let the smaller insecurities take care of themselves. But I think that because they trusted themselves and respected themselves as individuals, because they knew beyond doubt that they were valuable and potential moral units- because of this they could give God their own courage and dignity and then receive it back. Such things have disappeared perhaps because men do not trust themselves anymore, and when that happens there is nothing left except perhaps to find some strong sure man, even though he may be wrong, and dangle from his coat-tails.

John Steinbeck-

A.1 Press 3, 3, 3, 3, 3, 3, 3

A.2

3 Rounds

20 Weighted Sit Ups #45/#25

3 Gym Lengths Weighted Walking Lunge #45/#25

5 Power Clean & Jerk #155/#105

A.3

Accumulate 3 Minutes of Planks- Goal is minimum attempts- As in 1-2 total.

Post loads, times and attempts to comments.

Don’t do anything by half. If you love someone, love them with all your soul. When you go to work, work your ass off. When you hate someone, hate them til it hurts.

Henry Rollins-

A.1 Back Squat 3, 3, 3, 3, 3, 3, 3

A.2

3 Rounds

Run 400M

21 KB Swings

21 Box Jumps

Post loads and times to comments.