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.

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Crossfit Love WOD

 CrossFit Love 073114

July 30, 2014

Level 1 – Fitness

15:00 of coaches mobility, flexibility, and dynamic warmup
include
3 x 8 Box Jumps @ 24 / 30
6 Bridge Walk Downs
3 x :20 HandStand Holds

Back Squat
4 x 6

5 Rounds
10 Push-Press
15 Lateral Jump Overs

Rest 3:00

2 Rounds
10 Burpees
200 M Sprint

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%

In 12:00, work up to Hvy Power Clean

12:00 EMOM
2 Power Cleans @ 155 / 105
4 Burpee Box Jump Overs

Level 3 – Competition

5 Rounds
Swim 200M *each for time
Rest 2 minutes

Swim
Tread Water for 3:00 mins

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

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

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Crossfit Love Location

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

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