Members. If it seems we are cracking down on timeliness in arriving to classes it is because everyone has busy schedules between work and their home lives. Please be considerate of this and arrive on time. If you need a little more time to warm up, please show up a few minutes early and find an empty corner to do so. Hopefully SandyDog feels like a home away from home as we try to provide a safe and comfortable environment. We encourage socializing and friendly conversation. If you do arrive a few minutes late, please jump right into your warmup and be prepared to cut it short if needed. Others have shown up on time and it is not fair to make them wait for you to be ready. Classes are programmed to fit within the hour that is scheduled. This includes your warm up and even some extra time to catch up with friends. Thank you for being a part of this wonderful community we have all worked so hard to build over the last 6+ years.

Going forward 5pm Monday and Wednesday evenings will be for Kids Only. No adults.  No exceptions. Thank you.

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.

The privilege of a lifetime, is being who you are.

Joseph Campbell –

A.1 Deadlift – 10, 10, 10

A.2

In 5:00 Minutes

40/30 Calorie Row

AMRAP

12 Deadlifts #185/#135

12 Burpees

Rest 5:00 Minutes

In 5:00 Minutes

30/20 Calorie Row

AMRAP

9 Deadlifts #225/#155

9 Lateral Barbell Burpees

Rest 5:00 Minute

In 5:00 Minutes

20/15 Calorie Row

AMRAP

6 Deadlifts #275/#185

Post loads and rounds to comments.

If we did all things we are capable of, we would literally, astound ourselves.

Thomas Edison –