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.

Anyone who says squats are bad for your knees has, with that statement, demonstrated that they’re not entitles to an opinion.

Mark Rippetoe-

A.1

Power Clean OTM x 10 x 4 #155/#110

Bent Over Rows 5×5

A.2

3 Rounds

1:00 Minute Box Jumps 30″/24″

1:00 Minute Shuttle Run (Score = # of Trips Across Driveway and Back)

1:00 Minute KB Swings

1:00 Minute Rest

Post loads and scores to comments.

Resolve never to quit, never to give up, no matter what the situation.

Jack Nicklaus-