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.

As is a tale, so is life: not how long it is, but how good it is, is what matters.

Seneca –

A.1 Back Squat – 3, 3, 3, 3, 3

A.2

7 Rounds
21 AbMat Sit Ups
15 Box Jumps
9 Deadlifts #185/#135

Post loads and times to comments.

Motivation can get you started. Commitment is what keeps you going.

Jim Rohn –