CrossFit Love Events

TONIGHT SCHEDULE & WOD UPDATE!@!

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ALL members are invited to tonight's 6pm session. We are going to
"The Other Total"
Max Efforts of: Power Clean, Bench Press, & Overhead Squat!!

6pm TONIGHT - ALL SESSIONS - COME GET SOME!!

July Session Schedule Changes!!

What schedule changes?

  1. Open Gym Schedule
  2. Adding New Love Competition Training Blocks
  3. Performance 530pm to 6pm (we are TRYING this, we are always striving adapt and make the schedule better for all members)
  4. 30 Mins of Open Gym before & after 6pm Performance and before the 730pm Fitness (time for cool down stretching, Q&A, movement work, recovery protocols)
  5. Gymnastics – 30 mins on Thursday (potential to grow to 2 – 3 days per week)
  6. New Sports – We are going to make a very conscious effort to apply everyone’s fitness outside the box! This month it will be Soccer & Basketball! Get signed up on the bulletin board!

NOTE: THE AM SCHEDULE IS EXACTLY THE SAME

Below is an overview of our Open Gym, Love Competition, Love Barbell, and Performance time schedule changes:

MON TUE WED THUR FRI SAT          SUN 
All Levels Open Gym
8am – 930am
1030am – 12pm
8am – 930am
1030am – 12pm
8am – 930am
1030am – 12pm
8am – 930am
1030am – 12pm
8am – 930am
1030am – 12pm
NANA
Love Competition Training 6am – 730am330pm – 530pm6pm – 730pm 6am – 730am330pm – 530pm6pm – 730pm 6am – 730am330pm – 530pm6pm – 730pm 6am – 730am330pm – 530pm6pm – 730pm 6am – 730am330pm – 530pm6pm – 730pm 1030am – 1230pm
Love Barbell (Olympic)
6am – 730am
6pm – 730pm
6am – 730am
6pm – 730pm
6am – 730am
6pm – 730pm
6am – 730am
6pm – 730pm
6am – 730am
6pm – 730pm
 Performance  6pm – 7pm   6pm – 7pm   6pm – 7pm   6pm – 7pm   530pm – 630pm

Why the changes?

The goal is to make sure that everyone is being coached at all times.  Our top priority is to provide our members with a higher level of coaching and keeping people safe, we are committed to doing just that.  As a result, open gym times are being limited in order to encourage lifters and athletes to be on the floor with a coach as much as possible.

Love Competition Training blocks are an opportunity for any/all athletes to work on higher level skills (MU, handstand walking, HSPU, etc) / throw down the Love Competition programming and a chance to watched by one of our staff.  During these blocks a Love Coach will be walking around checking in on everyone that is in attendance during that time and throwing down with the crew.  This is your opportunity to work on muscle ups, snatch and anything else you might have questions about and hit our Offseason training programming.

What we expect of you?

We ask that everyone takes a look at their schedule to make these times work.  Coaching is a big piece of what we offer at Love and if you aren’t taking advantage of those opportunities, you aren’t going to get better.  Everyone can benefit from taking other classes and services on a regular basis so we hope to see our athletes take advantage of that!

Gone are the days of walking into the back of the gym, not checking in with anyone and doing your own thing.

This week, our staff will be reminding everyone about the new schedule to encourage clients to be mindful of the session time.  We are keeping things flexible for now due to the summer and everyone needs to get their sessions in.  Starting Monday, this will be strictly enforced so please make sure you are well aware of the schedule changes.

Additionally, everyone must be signed in at all times.  Please sign in using your Zen Planner Account before coming into the gym so our staff can track attendance.  If you are having problems signing in, please email info@crossfitlove.com and we will get you set up.

PLEASE NOTE: If you’re not signed to a class or training block you will be CHARGED a drop in fee.

PLEASE NOTE: If you sign up and NO SHOW you will be CHARGED a drop in fee.

**We have been VERY LOOSE ABOUT THE ABOVE. This is no more, if you are not signed in expect a call out.

Thank you in advance for your attention and cooperation in helping us provide you with a better service.

Monday Schedule Change!

Schedule Note: The box will be closed from 130pm to 5pm today. We will reopen for the 530pm session at 5pm. Have a great day!!!

WELCOME to CrossFit Love’s Nutrition Program

Hey CrossFit Love community! If you don’t know me already allow me to introduce myself. That’s me below, Erin Decker, part of the CrossFit Love coaching team since last June. I’m beyond excited to let you all know that I will be revamping and taking an active counseling role in CrossFit Love’s extremely successful NUTRITION PROGRAM! So expect some exciting changes!

I’m a Registered Nurse currently working on a cardiac floor. I received my bachelors, BSN, at The College of New Jersey (TCNJ) and, due to personal interest in overall health and fitness, I have done extensive research on the importance of nutrition and performance nutrition. Every day I work I see the devastating effects of having poor health and lifestyle habits. Everyone at our gym has taken that first step towards becoming healthier: CrossFit Love!! But NUTRITION is the crucial second piece if you really want to see results and become the best you!

I’ve been a doing CrossFit for almost 3 years now and while I loved it I wasn’t seeing much growth or results. Through Coach Joe’s nutritional guidance and workout programming I was able to make the transformation you see in the picture attached. I couldn’t be happier with the results I’ve achieved; I lost body fat, gained muscle, and made tremendous jumps in my performance level. And the PR’s keep coming!

This can be easy and fun! Please come learn more at my Nutrition 101 meeting (Date and Time TBA) and follow us on ALL social media to keep informed!

What can you expect from joining me and other successful members on our nutrition journeys?
– Better performance in the gym
– Flexible diet choices (there is no Paleo jail and you will not be forced to eat things you don’t eat)
– Individualized, 1:1 nutrition guidance based on your specific needs and goals via Google Spreadsheet Docs
– Community events (healthy eating challenges, paleo picnics, and more)
– Monthly meetings
– Recipe sharing
– Kettlebell Kitchen, convenient healthy food at its finest delivered straight to the gym
– Educational articles
– And most importantly: Support from me and your fellow crossfitters to help you reach your goals!!
I encourage you to check it out and get informed! This is your life and your health. You’ve got nothing to lose and everything to gain!

And you know we love gains…

Talk to you soon!
Erin

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The Progenex Monthly Discount Club

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We worked with our friends at Progenex to start a monthly members discount club!
Here is the deal:
  1. You sign up for a re-occurring monthly purchase.
  2. Zen Planner charges your account on the 1st.
  3. And at the beginning of the month you get your supplements hand delivered with the ultimate convenience.

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There will be no charge for shipping and you will get a friendly love discount!
As the club grows we will increase the discount!
There will be Progenex menu’s on the bulletin board. Fill it out and hand it in.
Email us at info@crossfitlove.com with questions.
Non-members we are striving to become the HUB for all things Progenex in Philadelphia.
If you are interested in small group discount ordering or single athlete orders, just email us.
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PLEASE CHECK THE SCHEDULE FOR REGIONAL WEEK CHANGES!!!!

Starting May 13th, the staff and athletes of Love our off to The CrossFit Games Regionals.

Please check Zen Planner for daily changes till Monday!!

THANKS!!

CrossFit Regional Gear PRE-ORDER!

We are excited to drop all new CrossFit Love gear! Send your pre-order size and quantity requests to info@crossfitlove.com. You will then be sent payment instructions! Proceeds go to help the TEAM and Caroline with there TEAM Uniforms! All Styles are $30

THIS IS A ONE TIME RUN!! SIZES WILL BE VERY LIMITED IF NOT PRE-ORDERED!~!!!!

MEN’s:

The Golden Tee

Screen Shot 2015-05-04 at 7.35.34 PMThe Urban Camo Tee

Screen Shot 2015-05-04 at 7.35.20 PMThe CFL Nation Tee

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WOMEN’s:

The Golden Tank

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The Urban Camo Tank

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The CFL Nation Tank

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Olympic Lifting + New Schedule

Olympic Weightlifting Athletics

April is here and so is our new schedule!

Starting today we have added 2 Olympic Lifting sessions Monday thru Thursday.
Monday thru Thursday – Session 1 – 530 p.m. to 645 p.m. & Session 2 – 645 p.m. to 8 p.m.
Friday – One Session – 530 p.m. to 645 p.m.
Saturday – One Session – 12 noon to 130 p.m.
Sunday – One Session – 10 a.m. to 12 p.m.

Open to all members of Love as well as non-members. This group focuses primarily on improving the technical execution of the snatch, clean & jerk and related lifts. This program is intended to supplement your regular training regimen and improve explosiveness, strength, and coordination in addition to improving comfort with the lifts.

The Olympic Weightlifting Club sessions will be 75 minutes each session. Programming is focused on the needs of the group, along with necessary modifications for individual athletes, and varies weekly. In each session athletes can expect to snatch or clean & jerk, perform dynamic pulling drills, and perform skill transfer drills and other supplemental exercises for the Olympic lifts.

For athletes interested in more focused and/or more frequent training on the Olympic lifts, our expert coaching staff can design a program suited to your specific needs and goals, and the platforms will be available to athletes following those programs 7 days a week.

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Have you meet our newest Olympic Lifting coaches Dan and Walt! Get in “The Chamber” and learn from the areas best! Individuals with no prior experience with the Olympic lifts will be required to attend Olympic Lifting 101 – our four session introduction to the lifts. Just ask about our NEW Oly Fast Track! Let our awesome staff help you be great!

If you have any questions about the new Olympic Sessions please email us at info@crossfitlove.com

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Monday thru Friday we now offer Fitness and Performance Sessions at 630 p.m.

You wanted it, you got it!

Philly Spring Clean Up + Paint Party + BYOB Paleo Potluck!

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Our 4th Annual Philly Spring Cleanup is set for this Saturday, April 11th from 930AM to 1PM! This is a great way for you, your family, our members and our neighbors to get involved and do your part to keep our boxes part of the City looking its best. Front Street and Canal Street NEED our Love. It’s dedication like yours, along with the get some attitude that we need to meet our goal. We want you to join in on the fun Saturday!

Along with cleaning up the streets we are painting the downstairs a.k.a. “The Chamber”. We are going to combine two morning TEAM w.o.d sessions, with the spring clean up, a painting of the downstairs, along with a b.y.o.b. paleo potluck. Bring food, friends, and lets make it a great day for our community! .

Want to volunteer?

You’re the key to making this year’s Cleanup our biggest and best yet! We need every volunteer to help make it happen. Get your family, friends and neighbors to join you. We appreciate all the support!

There is no sign-up! Well unless you want to CrossFit then sign-up on Zen Planner!

See you then!

The NEW CrossFit Love Referral Program

WITH LOVE

DUE TO THE WINTER WEATHER ADVISORY

DUE TO THE WINTER WEATHER ADVISORY:

We will open at 1130am on Thursday. Sessions start at 12 noon.

CrossFit Love Welcomes Kettlebell Kitchen!

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Members can get 15% off on their first couple orders by using the code “CFlove” in the coupon box at checkout- but hurry! This offer expires MARCH 7th!

“We are excited to announce our new partnership with Kettlebell Kitchen- your go to for fresh Paleo & it will fit your macros! Food for all Crossfitters, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, perform better, and have it delivered right to the gym. Whatever your goals are, nutrition is 80% of the game and Kettlebell Kitchen can help!”

You can pick up your meals right at CrossFit Love! Super convenient and super delicious! Each meal has the macronutrient and ingredient contents you need to succeed! All made from 100% real foods.

  • Highest quality meats, fish & vegetables
  • No gluten, soy or dairy ever
  • Always fresh, never frozen
  • Multiple Macro-Paleo options
  • Keeps you fit and strong
  • 100% Delicious

The weekly order cutoffs are:
Wednesday evening by midnight for Monday delivery
Saturday evening by midnight for Thursday delivery

The complete menu, along with ingredient lists/nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://kettlebellkitchen.com/how-to-order.php

 

CrossFit Love x CrossFit Open 15.1

cfopen-2015

 It's not too late to sign up and join TEAM CrossFit Love! 
We are going to have an awesome "Friday Night Lights 15.1"

Register at the link below:
http://games.crossfit.com/announcements/2015-open-registration-live

Then sign-up under our affiliate CrossFit Love and under TEAM CrossFit Love:

This Friday February 27th, heats for 15.1 will kick off at 5:30 pm and continue every 20 mins through the night. You can sign-up for your heat time slot on Zen Planner. Everyone is welcome to workout, spectate, and cheer on our fellow athletes! This is a BYOB event so bring a cold one or two! Surely you can bring food, the kids, WHOEVER wants to show support!

Come cheer on Caroline at 630pm and Katie at 650pm OR come COMPETE against them! Remember sign up on Zen Planner. AND EVERYONE SIGN UP!! Any level athlete can compete during any time slot!

530 pm at CrossFit Love!!

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We have a great sponsor for the event. Kettlebell Kitchen will be at Love serving its awesome treats and meals all night! COME HANG! 

CrossFit Love Welcomes Kettlebell Kitchen!

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Kettlebell Kitchen

“We are excited to announce our new partnership with Kettlebell Kitchen- your go to for fresh Paleo & it will fit your macros! Food for all Crossfitters, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, perform better, and have it delivered right to the gym. Whatever your goals are, nutrition is 80% of the game and Kettlebell Kitchen can help!”

You can pick up your meals right at CrossFit Love! Super convenient and super delicious! Each meal has the macronutrient and ingredient contents you need to succeed! All made from 100% real foods.

  • Highest quality meats, fish & vegetables
  • No gluten, soy or dairy ever
  • Always fresh, never frozen
  • Multiple Macro-Paleo options
  • Keeps you fit and strong
  • 100% Delicious

The weekly order cutoffs are:
Wednesday evening by midnight for Monday delivery
Saturday evening by midnight for Thursday delivery

The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://kettlebellkitchen.com/how-to-order.php

Members/clients can get 15% off on their first couple orders by using the code “CFlove” in the coupon box at checkout- but hurry! This offer won’t last long!

February Fitness Happenings!

Here is what is on tap for CrossFit Love in February:

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February 14th: The Valentine's Day Partner Massacre WOD!

This Saturday, at 9:30 A.M., we are going to have 8 TEAMs of 2 athletes battle it out in our Valentine’s Day Partner WOD. The Top 3 RX’s TEAMs will receive awesome prize packs from “Fuel for Fire” & “RX Bar” – These bags are loaded with treats!!

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February 17th: Friends & Family Night

Next Tuesday, is “Friends & Family Night”, during our evening typically scheduled sessions you are strongly encouraged to bring a friend, family member or enemy to CrossFit Love. To get them registered either sign them up as a FREE trial or email us (info@crossfitlove.com) with their full name and email address. We will happily register them for you!

And look forward to awesome eats by the food truck “Prime Stache”

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experience

February 21st "The RPM Double-Under Jump Rope Clinic"

The RPM Jump Rope Experience is lead by multiple time National and World champions who are true subject matter experts in the sport of jump rope. They have been competing and coaching their entire lives, and are effectively able to break down technique and explain the nuances and details of what it takes to become an efficient jumper. Due to its prominence in CrossFit, the 2 hour workshop is designed to walk your athletes through all aspects of the Double Under, from basic to advanced levels. They also have designated time for learning Triple Unders and some basic and intermediate level freestyle skills that they believe are an integral part in becoming familiar with the fundamentals of jump rope. Of course, they will finish the entire experience with a little Double Dutch fun for everyone and a trick demo from the pros!

Fine tune your DUs just in time for “The Open”

Register here: http://bit.ly/1B0mhgn

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cfopen-2015

February 26th: "The CrossFit Open Begins"

Well it’s that time of year again and we couldn’t be more excited about this year’s CrossFit Games Open at CrossFit Love. Some new faces will get to experience the Open for the first time. And many of our athletes will get to test themselves once again against CrossFitters across the globe.

We hope EVERYONE at CF Love signs ups this year! And why not? The one major change that should put everyone’s mind at ease is that each week you will have a “scaled” option for the workouts. And remember this is all about fun and the community. This is an experience we want all of you to enjoy!!

Go to games.crossfit.com to sign up ASAP. And remember to choose CrossFit Love as your affiliate. Once you do we’ll add you to the TEAM! We had over 50 athletes sign-up last year and we expect the same this year!!

This year we are going to have some awesome sponsors and prizes for you all! Progenex, Fuel for Fire and Unbroken Designs are confirmed sponsors for two of our weeks!

More details to come!

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We will host “The Open” on Friday Nights and it will be titled “Friday Night Lights.”  Unless your a highly competitive athlete you will have Friday Nights and Sunday AM / early afternoon to complete the weekly workouts. If you need another time slot, you will have to a make an appointment with a coach so they can judge you!!

Time slots will be available based on the actual workout. They will be displayed on Zen Planner as soon as they are announced and we can assess the workout logistics.

GET SOME!!!

Friends & Family Day – 1.17.15!

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CrossFit Love Fitness gives you the opportunity to spread the joy of getting fit with your friends during ‘Bring a Friend Day’, hosted February 17th! Please bring a friend or two and share with them the fun you find in the Love community. Just sign them up as a Free Trial on Zen Planner OR email us at info@crossfitlove.com with there name and email address!

We will be joined by “Prime Stache” Food Truck http://www.primestache.com

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COME WORKOUT, EAT, DRINK & BE MERRY! 

Time to Sign Up for the 2015 CrossFit Games Open!

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Well it’s that time of year again and we couldn’t be more excited about this year’s CrossFit Games Open at CrossFit Love. Some new faces will get to experience the Open for the first time. And many of our athletes will get to test themselves once again against CrossFitters across the globe.

We hope EVERYONE at CF Love signs ups this year! And why not? The one major change that should put everyone’s mind at ease is that each week you will have a “scaled” option for the workouts. And remember this is all about fun and the community. This is an experience we want all of you to enjoy!!

Go to games.crossfit.com to sign up ASAP. And remember to choose CrossFit Love as your affiliate. Once you do we’ll add you to the TEAM! We had over 50 athletes sign-up last year and we expect the same this year!!

This year we are going to have some awesome sponsors and prizes for you all! Progenex and Unbroken Designs are confirmed sponsors for two of our weeks! With more to come!

We will host “The Open” on Friday Nights and it will be titled “Friday Night Lights.” So unless your a highly competitive athlete you will have Friday Nights and Sunday am / afternoon to complete the workouts. If you need another time slot, you will have to a make an appointment with a coach so they can judge you!!

And yes there will be weekly prizes for the weekly scaled and rx’d winners!!

Here are a few more helpful links to answer all your questions about the Open. And of course your CFL coaches are here to help you too. Keep training hard!

Click here for the basics on the Open

Click here for what’s new in 2015!

Click here for the 2015 Games schedule that begins with the Open!

Love’s Friends & Family Day!

CrossFit Love Friends & Family DayCrossFit Love is giving you the opportunity to spread the joy of getting fit with your friends during ‘Bring a Friend Day’, hosted on Monday, January 26th.

Please bring a friend or two and share with them the fun you find in the our community.

Upcoming Day & Time: January 26th | 530pm, 630pm, 730pm 

(Members sign up your friend up as FREE Trials in Zen Planner or just email us at info@crossfitlove.com

It’s FREE, it can’t hurt to try……….. or can it. GET SIGNED UP!!

 

“Battle in the Box” Workout #3

Workout #3

For Time: The Second Street Run – 50 Thrusters @ 95 lbs., 200 Double-unders

Rules: The teams will race through Second Street (little under a mile) and then back to CrossFit Love. Only when both athletes return to the box will they be allowed start to the 50 thrusters @ 95 lbs. They may perform the rep scheme in any manner they choose, with only one athlete working at time. After the thrusters, they will work on the 200 DU’s again with only one athlete working. Each athlete may only complete 25 DU at time, thus tagging their partner back in. 

Points Available: The lowest official time will receive 1 point, the second lowest will receive 2 points. . . so on and so forth. 

Location: Start – The Streets, End – The Box

Time: 9:00 a.m. – Heat 1 Start

#getsome

“Battle in the Box” Workout #1

Workout #1

For time:

  •  200M Prowler Push @ 180 pounds (the athletes run as a pair, one athlete pushing the sled, one athlete running without, sled trade offs can occur at anytime.) 
  • 200M MB Run @ 20 lbs. (running again as a pair, one athlete runs with the MB, one athlete running without, MB trade offs can occur at anytime.) 

*the sled weight given above does not count in the weight of the sled itself.

Points Available: The lowest official time will receive 1 point, the second lowest time will receive 2 points. . . so on and so forth. Points are awarded for overall time or distance covered at the time cap. The time cap is 3:00.

Location: The Streets of Philadelphia *

Time: 6:05 Heat 1

**A few other worthy notes:

  • Registration is from 5:00 p.m. – 530 p.m. on Friday and from 8:00 – 8:30 a.m. on Saturday at the front desk.
  • The Chamber will no longer be the site for Workout #2. That event will take place in the main room.
  • The food and drinks will be provided at 1p.m. on Saturday. The beer will now be provided by our neighbors at Yards Brewing.
  • Bring a close friend or family member(s). Feel free to bring those loved ones in your life who you constantly talk to this about. Have them come check it out! We will have a full pig, grilled chicken and fruit and vegetables for everyone to eat on Saturday. 
  • Kids – If you have kids that are at all interested, have them come try a workout Saturday at 1 p.m. Cassie, Christine and I will whip them into shape for 30 mins! We are interested in adding a kids program but were looking to gauge it by this response. If it is something the members really want, here is your chance .You can email Joe at joe.petrusky@gmail with questions and to RSVP them for this workout.
  • Got a cool, chill dog? Bring them! 
  • Event #4 time cap is 12:00 mins.
  • Feel free to bring food, drinks, or your chiropractor. All contributions are welcomed!
  • In the CFL spirit, surely we are going to compete hard and compete to win. But I want the focus of this event to be more so about sense of community. This will give everyone a great chance to meet the other athletes you do not normally train with it. Kick ass, have a great time doing it but compete smart with future training in mind. Don’t sacrifice form for going a bit harder.
  • Anyone who wants to volunteer and can at anytime before or during the event please email Joe at joe.petrusky@gmail.com. Thanks!!! 
  • Athlete member guests have free entry. Members who attend and do not volunteer or compete must pay $25 at the front desk when you arrive Saturday. 
  • #getsome

There are a few spots left to compete: http://bit.ly/1kPu3YI –

Its a great idea for level 2 couples and training partners… its not too late!!