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.

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

Jack Nicklaus-

A.1 Deadlift Wendler Week #4 De-Load Week

5 x 40%, 5 x 50%, 5 x 60% and 10 x 50% of 90% of 1Rm =TW

A.2

5 Rounds -20 Minute Cap

6 Burpees

12 Back Squats #95/#65 -from the floor

24 Ab Mat Sit Ups

Run 200M

Post loads and times to comments.

The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.

Martin Luther King Jr.-

A.1 Press- Week #4 Wendler- De-Load Week

40% x 5, 50% x 5, 60% x 5 and 50% x 10 of 90% of 1RM

A.2

“Masters Triple Take”

3 Minute AMRAP

10 Thrusters #95/#65

10 Pull Ups

Rest :30 Seconds

10 Power Cleans #95/#65

10 Burpees

Rest :30 Seconds

10 Jerks #95/ #65

10 Box Jumps

Post loads and rounds to comments.