If you have anything in the Lost and Found or cubby area, it needs to be GONE by MONDAY NIGHT or it will be on the curb! Just a friendly reminder from your favorite CrossFit Love staff!  

- 3 X 5 ring hspu (lv2); - 3 X 5 ring pushup (lv1)  – Snatch High Pull 3 x 4 @ 75% – Split Snatch (lv2 only)3 x 4 @ 65% of Snatch – 800 M Run (lv1 only)  – … Continue reading →

- Butterfly progression 1 & 2 – Reverse hyper 3 x 10 - ME box squat (LV1 review box squat then 5RM)  - Deadlift 3 x 3 @ 75% (LV2 Only) - KB Front Rack Reverse Lunges 3 x 10 10 r then L; Pendlay Row … Continue reading →

- 5 C2B Pullups4 RoundsReview Pullup ProgressionsReview Pullup + OHS mob - Overhead Squats 3RM (off rack) – “Nancy” 400M Run, 15 OHS @ 95 (all genders) - Rest; 3:00 Min Low Plank Hold - Hamstring & Glute Mobility

- 5 rope climbs, :30 pullup bar hold (l sit long as possible, 3 Rounds -thorasic sprine mobility  - Clean deadlift, 3 x 4 @ 75% of squat clean – “Helen”; 400 m run, 21 kbs, 12 pullups, 3 rounds  - Crucifix ME Hold @ 10/5 (BIG WEIGHTS, … Continue reading →

- 10 Alt Pistols, 10 Alt DB Snatches @ 50, 3 Rounds – couch stretch w pvc lat extension  – Snatch High Pull 3 x 4 @ 75% - Review all wod elements with progressions  - 30 Wall Balls, 30 Pullups, 30 Pistols, 30 Burpees, 12:00 CAP – GHD … Continue reading →

- Reverse hyper 3 x 10 – Hip mobility off boxes – Back Squat 3 x 5 @ 65% - Walking Lunges 3 x Gym Floor @ HVY – Back Ext 3 x 15 @ BW “the ends justifies the means ~ Niccolò Machiavelli

Want to supplement your CrossFit workouts with endurance training? Come join CrossFit Love at the Temple University track for CFE workouts.  Workouts will be held the following Wednesdays at 6am: May 29; June 5, 12, 19; July 3, 17, 31; … Continue reading →

  – 2 Rounds of Cindy (not for time)  – Thorasic Mobility – ME Weighted Pullup – DB Press 3 x 10 thenBND Face Curls – 50 RIng Pushups (feet on box, body parallel to floor) – Farmers Walk 200M … Continue reading →

- 250m row tt – ME overhead squat – Alt rack lunge 3 x 10 then 1 arm band pulls 3 x 10 r then l  – prowler sprint 2 x 50m @ 180/90  “When you are living the best … Continue reading →

  – 5am “Jackie” – all regional TEAM competitors – Hollow hold :20 ; 5 v-situps; 4 rounds (all levels) – Clean high pull 2 x 4 @ 65%, 2 x 3 @ 75%, 1 x 2 @ 8-% – … Continue reading →

~ Regional Training – 2 mile TT at 5am then rest full day.  – ME bench (all levels) – Power Shrug 3 x 10  (all levels) – Skull crushers from the floor 3 x 10 – Prowler drag races (in 30 … Continue reading →

- 10 alt. pistols, 5 db snatches @ 70; 5 rounds (lv1 pistol progressions.) - Behind the neck split-jerk (from rack); 1 rep per set; 7 sets to find a HVY set of 1 (lv2) - Alt. db snatch 7:00 EMOM; 4 total alt. snatches with 70/50 (lv1 … Continue reading →

- Burpee mu x 3 8:00 emom (lv2) – HIp to ring progression 7 x 2 (lv1)  - Squat clean; 2 x 4 @ 65%, 2 x 4 @ 75% (lv2 only, touch and go) - Overhead squat 4 x 10 (lv1 x 3) (lv2, regional … Continue reading →

- Custom Fit Meals: It’s been about two months since we teamed up with CFM. I must say this service has given me a great of help with my eating habits. Now I don’t mind cooking breakfast and love to … Continue reading →

- 10 wall balls & 10 c2b pull-ups; 5 rounds (lv1 7 & 7, 3 rounds) – ME Front Squat (be sure to use iron weights kids) – Walking lunge 5 x 5 R then L @ HVY (increase lbs & clean each set) then BND … Continue reading →

- Front rack mobility (individual issues) – Squat thruster efficiency (work up to 3 x 3 @ 135/95) – Kipping & butterfly pull-up progressions – 9/15/21 pull-ups then thrusters (12:00 CAP) – coach cool down 

 - Tabata DUs - Push Press 3 x 10 @ 65% - Bench Press 3 x 10 @ 65% - Pendlay Row 3 x 10 @ 65% - ME Plank x 2 (1 @ HVY / 1 @ BW) “I hated every minute of training, … Continue reading →

Here are the crossfit regional friday individual workouts. –  T-spine opener with plates –  Hip extension with band - 5 burpee mu’s; 35 butterfly situps, 3 rounds - Snatch balance; 4 x 4 @ 65% - Overhead squat; 10 x 3 @ 65% – LV2; 6 x … Continue reading →

The weather is getting warmer and you know what that means, Joe is programming more running.  Although I am excited about this, I know most of the box does not share this sentiment.  Achy hips, knees, and ankles…. Running is … Continue reading →