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.

Make sure your worst enemy doesn’t live between your own two ears.

Laird Hamilton-

A.1 Week #3 Wendler Bench Press

5 x 75%, 3 x 85%, 1+ x 95% and 10 x 50%

A.2

5 Rounds

10 HSPU

15 K2E / GHDSU

20 Target Burpees

Rest 1:1

Post loads and times to comments.

I am an athlete. I may not be the best, but that is what I strive to be. I may never get there, but I will never quit trying.

Anonymous-

A.1

8 Minutes to establish 3Rm TnG Power Snatch

8 Minutes to establish 3RM TnG Power Clean & Jerk

A.2

1,000M Shuttle Run

Then…

10 Minute AMRAP

5 T&G Power Cleans @ 80% of A.1

25 HR Push Ups

5 Chest 2 Bar Pull Ups

Then…

1,000M Shuttle Run

** 1,000M Shuttle Run = Running to end of driveway and back 5x.

Post loads and times to comments.