CrossFit Love Blog & Programming

CrossFit Love 090214

Posted on: September 1, 2014

Level 1 – Fitness 15:00 of coaches dynamic warmupinclude BND total body warmup In 12:00 build up to a HVY TGUinclude a sychrinized step by step group rep 3 x Max Rep Pullups Rest :60 after each round 12:00 AMRAP … Continue reading

CrossFit Love 090114

Posted on: August 30, 2014

LABOR DAY WORKOUT  Join us Monday, September 1, for a Hero WOD! Level 1 and level 2 will both be at 9:30am and level 3 at 11am.  The 9:30am class will be open to 16 members…come ready for a partner … Continue reading

CrossFit Love 083014

Posted on: August 29, 2014

Level – Fitness 10:00 of coaches dynamic warmuptotal body BND moblitly In 20:00, build up to a heavy Bench Press In 15:00, perform 5 x :30 DU skill setsalong with DU drills and tips 14:00 AMRAPSprint 1 Mile 100 DUs … Continue reading

CrossFit Love 082914

Posted on: August 28, 2014

Level 1 – Fitness 15:00 of coaches dynamic warmupinclude posterior chain prep In 15:00 build up to a heavy Deadlift  30 Burpee Box Jump Overs Good Morning 3 x 10 then Ring Rows 3 x 10 Partner posterior chain stretching … Continue reading

CrossFit Love 082814

Posted on: August 27, 2014

Level 1 – Fitness 15:00 of coaches mobility, flexibility, and dynamic warmupinclude lower body mobility Back Squat 3 x 3 @ 80% of Monday’s Heavy Single 3 Rounds:60 Max DU:30 off :30 Low Plank 4 Rounds 20 KBS 5 Wall … Continue reading

CrossFit Love 082714

Posted on: August 26, 2014

Level 1 – Fitness 20:00 of coaches mobility, flexibility, and dynamic warmupinclude shoulder mobility emphasis In 12:00 work up to a heavy Push Press 10:00 Kipping Pullup Drills  16:00 EMOMOdd: 10 Burpees Even: 100M Sprint Level 2 – Performance 15:00 … Continue reading

CrossFit Love 082614

Posted on: August 25, 2014

Level 1 – Fitness 20:00 of coaches dynamic warmupinclude BND total body warmup BB Alt Front Rack Lunges 3 x 8 R then L 4 Rounds6 Alt TGUs8 – 12 Ring Rows @ 3111:30 Low Plank 18 – 12 – … Continue reading

CrossFit Love 082514

Posted on: August 24, 2014

Level 1 – Fitness 10:00 of coaches dynamic warmupinclude BND front squat mobility and overhead prep Back Squat 1 x 5 @ 65%1 x 5 @ 70%2 x 3 @ 75%1 x 2 @ 80%1 x 1 @ 90%4 x … Continue reading

CrossFit Love 082314

Posted on: August 22, 2014

Level 1 – Fitness 10:00 of coaches dynamic warmuptotal body BND moblitly Back Squat 3 x 5, sets across @ mod hvy In teams of two, with only one partner working at a time, partners alternate rounds to complete five … Continue reading

CrossFit Love 082214

Posted on: August 21, 2014

Level 1 – Fitness 15:00 of coaches dynamic warmupinclude OVHS prep Overhead Squat 4 x 6-8 reps @ 3011 4 Rounds Single Leg Kettlebell Deadlift x 6-8 reps each leg @ 3011Rest :60Low Plank :60 Rest :60 7:00 AMRAP 7 … Continue reading

CrossFit Love 082114

Posted on: August 20, 2014

Level 1 – Fitness 15:00 of coaches mobility, flexibility, and dynamic warmupinclude upper body prep Press 5 x 1  Push Press 5 x 3  6 RoundsAgainst a 2:00 clock200 M RunMax Effort Pushups Level 2 – Performance 15:00 Dynamic Warmup … Continue reading

CrossFit Love 082014

Posted on: August 19, 2014

Level 1 – Fitness 20:00 of coaches mobility, flexibility, and dynamic warmupinclude poseterior chain and deadlift prep Deadlift 4 x 6 – 8 @ 20X1 4 Rounds: R then L Single Arm Press x 8 reps each armRest :45 DB … Continue reading

“Battle in the Box” Workout #2

Posted on: August 18, 2014

TEAM MAX EFFORT CLEAN & JERK Points Available: The TEAMS will be ranked overall by the combined total weight of their heaviest successful clean and jerks. The highest total will receive 1 point, the second highest total will receive 2 points. . … Continue reading

CrossFit Love 081914

Posted on: August 18, 2014

Level 1 – Fitness 20:00 of coaches dynamic warmupinclude BND total body warmup Pullups 3 x 5 3 Rounds :60 Low Plank:60 DU Practice :30 Rest 8:00 AMRAP 10 Push Press @ 75 / 55 10 Burpee Box Jump Overs … Continue reading

CrossFit Love 081814

Posted on: August 17, 2014

Level 1 – Fitness 10:00 of coaches dynamic warmupinclude BND front squat mobility and overhead prep Front Squat 4 x 10 reps @ 3011 Ring Rows 4 x 8 – 10 @ 2111 Against a 3-minute running clock, climb as … Continue reading

CrossFit Love 081614

Posted on: August 15, 2014

Level 1 – Fitness 10:00 of coaches dynamic warmuptotal body BND moblitly Max Effort Back Squat  In teams of four, complete as many reps as possible of the following circuit in 30 minutes:400 Meter RunBox Jump OversBurpee Pull-UpsSItups Each team … Continue reading

CrossFit Love 081514

Posted on: August 14, 2014

Level 1 – Fitness 15:00 of coaches dynamic warmupinclude upper body prep plus 4 Rounds15 R then L DB / KB Side Bends20 MB Russian Twists :20 Hollow Hold 3 Rouds of:20 Dumbbell Walking Lunges 4 TGU Tabata 10M Run, Wall … Continue reading

Philly Founders take on the Miami Surge!

Posted on: August 14, 2014

    On Thursday September 4th the Philadelphia Founders will take on the Miami Surge in their first and only home match! Lucky for us, the match is only minutes away! It will take place at The Liacouras Center on … Continue reading

CrossFit Love 081414

Posted on: August 13, 2014

Level 1 – Fitness 15:00 of coaches mobility, flexibility, and dynamic warmupinclude front rack mobility Front Squat 4 x 8-10 reps @ 30X1 4 x :45 DURest is :15 btwn each In teams of two, partners alternate rounds to complete … Continue reading

CrossFit Love 081314

Posted on: August 12, 2014

Level 1 – Fitness 20:00 of coaches mobility, flexibility, and dynamic warmupinclude poseterior chain and bench press prep Bench Press 5 x 5 @ 20X1 Deadlift 4 x 4 @ 85% of last weeks 3 rep set.  :30 Low Plank:30 … Continue reading