CrossFit Love is a garage gym located in the Northern Liberties / Fishtown area of Philadelphia. We are a strength and conditioning facility that breeds success through fundamental fitness principals, hard-work, and a team environment. The gym is a no frills, no thrills establishment who’s major concern is real world results. Joe Petrusky, head coach, brings passion, knowledge and experience along with the insatiable appetite to see you succeed. If you are willing to learn, work, and grow… you won’t find anything else like it in Philadelphia.

 Read More
Crossfit Love WOD

 CrossFit Love 072414

July 23, 2014

Level 1 – Fitness

15:00 of coaches mobility, flexibility, and dynamic warmup
include
2 x :30 R & L Side Planks
6 Bridge Walk Downs
3 x :20 HandStand Holds

Deadlift
4 x 6 @ 20X1

3 Rounds
10 Thrusters @ 65
10 Pullups
10 R & L Lateral Hops

400 M Run TT 

Level 2 – Performance

3 Rounds; NFT
1 – 7 MU
(*scale up with weight vest, scale down to hip to ring progressions)
30 DUs
6 T2B
Include shoulder prep

Back Squat
1 x 5 @ 60%
1 x 5 @ 65%
1 x 4 @ 70%
1 x 3 @ 75%
2 x 3 @ 80%

Shoulder Press
3 x 8 – 12

7:00 AMRAP
30 DUs
20 Box Jumps @ 24 / 20
10 T2B

Level 3 – Competition

5 Rounds: for time
Swim 100 Meters
Rest 90 seconds

2 Rounds: for time
Swim 200 Meters
Rest 2 minutes

Mobility and Maintenance
20 to 30 mins of mobility and flexibility, please concentrate on weaknesses

BE READY TO ROCK THESE NEXT DAYS – THEY ARE MOST IMPORTANT!!

Inflammation Maintence
examples: compression at home, contrast showers, ice baths, marc pro

View all Recent WODs

Joe Petrusky's Twitter Feed


Follow Joe Petrusky   //   Follow Crossfit Love

Crossfit Love Location

941 N. Front Street
Philadelphia PA 19123
EMAIL: info@crossfitlove.com

Get Directions

img-cfjournal img-cfjournal img-sfh
MentalityWOD