CrossFit Love Events

1.23.14 CrossFit Love Programming

We open at 930am for CrossFit. 1030 Competition to follow. We love our fitness.

Competition | Winter Testing 

14:00 AMRAP 
7 MU 
50 Wall Balls
100 DU 

30:00 EMOM 
Min 1: 3 T-n-G Squat Cleans @ 255 / 165 
Min 2: 12 Burpees 2 Ring Target
Min 3: 12 C2B Pull-ups 

CrossFit 
Tabata Push-ups
Tabata Sit-ups
Tabata Hollow Holds
Tabata Wall Squat Holds
7:00 AMRAP TEAM Snow Ball Fight 

In Teams of 2,
Most Snow Ball Hits Per Team Win
*divide a court like a dodge ball court
* 15 Snow Burpees if you get hit
Tabata Push-ups
Tabata Sit-ups
Tabata Hollow Holds
Tabata Wall Squat Holds 

1.22 CrossFit Love Programming

Competition | Winter Testing 

Max Effort Front Squat

30:00 Max Calorie AirAssault Test 

CrossFit 

Shoulder Press 1RM

Deadlift 1RM 

Valentine’s Day Deals

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CROSSFIT LOVE COACHING POSITION AVAILABLE

SEEKING HIGH-LEVEL FEMALE CROSSFIT COACH

We are seeking a world-class female coach for CrossFit Love. We are Philadelphia’s strongest and fittest box and we are looking to add to that reputation. CrossFit Love earned 7th place at this year’s Atlantic Regional, only 2 spots from Carson! We have produced and trained 15+ CrossFit Regional Individual and TEAM Athletes in the past 4 years. We are certainly looking to continue this trend.

We’re looking for a motivational and passionate coach who believes in the power of CrossFit, community and nutrition to change lives. The ideal candidate will be humble, love people, and take pride in everything they do. CrossFit coaching experience is required and a great track record as a CrossFit competitor would be preferred.

As a Love coach, you will join a great member and coaching community who wear the Love colors with pride.

Our compensation rates are the highest in the area.

If this sounds like you, please respond with your resume, photo and all CrossFit relevant statistics. Please only respond if you have experience coaching CrossFit and / or at a Regional or Games Level.

#getsome #crossfit #love

Thursday Nights at CrossFit Love . . . . . just got even better!!!

Last week, we made the announcement that Nick Perugini was back on Thursday nights!! We’re very happy to announce that, he will be running both the 530pm and 730pm CrossFit group training sessions!

Plus his infamous “Mobility & Restoration” sessions are back at 630pm!! It is a hands on range of motion session that EVERYONE READING THIS NEEDS!! SIGN UP ON ZP!!

AND I AM HAPPY TO ANNOUNCE THAT . . . USA Weightlifting Coach of the Year & World Team Coach, Victor Gallegos will be running the weight room.

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That’s right, the best of the best… will be training at Love and we are thrilled to have the best Coach in the United States as our Weightlifting Coach on Thursday’s! If you have any desire to learn how to lift, compete in lifting or improve your CF performance, this is your chance!!

We are asking $20 donations for each athlete who attends Victor’s sessions on Thursday Night’s. For this man’s knowledge and coaching experience, that is a steal! It is cash only.

SEE YOU ALL ON THURSDAY’S!!

 

 

11.18 @ CrossFit Love

Competition

Low Bar Back Squat
3 x 6 @ 80% of Monday’s 1RM

Row Half Marathon TT
21,097M; for time:

Performance & Fitness

In 20:00 build up to a Heavy Hang Squat Clean
*above the knee

for time:
3 – 6 – 9 – 12 – 15, for time:
Hang Squat Cleans @ 135 / 95
Burpee Box Jump Over

11.17 @ CrossFit Love

Competition

In 12:00 build up to a heavy snatch balance
In 12:00 build up to a heavy behind the neck jerk

50-20, 40-20, 30-20, 20-20, 10-20 
 
Air Assault Bike Calories
Alternating Pistols

20:00 EMOM
Min 1: :35 Ring Extension Hold, use MU to set-up
Min 2: :35 Hollow Rocks

4 x 10 R then L Hammer Curls
4 x 25 Band Tri-cep Extension
4 x 10 GHR

Performance & Fitness 

In 20:00 work up to a 1RM Push Press

5 Rounds, for time:
10 Push Press @ 95 / 65
10 Box Jumps @ 24 / 20
10 KBS @ 50 / 40

MONDAY WE WILL OPEN FOR 930AM

sorry for any inconvenience.

THURSDAY NIGHTS WITH NICKY P.!

THURSDAY NIGHTS WITH NICK!!

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That right folks our own Nick is back!

Come optimize your range of motion, increase your athletic performance, learn how to warm-up and cool down, and promote recovery!! 630 pm on Thursday!! He will also be running the show at 530pm and 730pm!

Come train and catch all the knowledge 💣s

10.30 @ CrossFit Love

CrossFit Love Competition | Off-Season

Band Resisted Speed Front Squats
8 x 3 @ 60% + light bands; :45 rest btwn sets 


In 20:00 build a Heavy Overhead Squat
**2 Rope Climbs after every set up to 90%

6:00 EOMOM
Min 1: 5 – 10 UB MU

6 -1 KB TGU One-Arm Reverse Ladder @ 50 / 40

3 x 20 GHD Sit-ups
3 x 20 R then L KB Side Bends @ 50 / 40
3 x 8 R then L KB Goblet Bulgarian Split Squats @ 50 / 40

Performance & Fitness 

In 15:00 build up to a Heavy Overhead Squat Single

6 – 1 TGU Reverse Ladder

MU Skill Work

10.29 @ CrossFit Love

Competition

30:00 to 40:00 of corrective exercise, range of motion work and mobility

CrossOver Symmetry – Iron Scap

Row
6 x 4 min / 2 min easy

Inflammation Control
*Contrast Shower, Massage, Rolfing, Cold Bath, Plenty of Rest. 

Performance & Fitness

Bench Press
20 Rep Max 


“Elizabeth”
21 – 15 – 9
Power Cleans @ 135 / 95
Ring Dips

WINTER STOP CAN’T LOVE!

EARN

October Love

Schedule:

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All daily CrossFit sessions are open to all levels unless tagged as Competition.

Comp, Performance & Fitness will be encouraged to workout together. Yes, there will fitness and performance level workouts provided for you in EVERY session. The athlete and coaching staff will scale the workouts, volume, loads and times accordingly. We are hoping this makes attendance easier, builds even more camaraderie and community, along with pushing you the athletes to learn and grow.

Sessions are still at 6am, 7am, 930am, 12pm and then 530pm, 630pm & 730pm.

If Olympic Weightlifting is new to you please take a few weeks or sessions to get downstairs to “The Chamber” or Love WLC. There are 6am and 6pm sessions available daily. For those just learning to lift, its a great environment to learn to lift correctly!

Learn to lift and then come back upstairs and apply it! LEARN & GROW.

If you have any questions about the schedule please send all emails to info@crossfitlove.com

SIGN UP FOR ALL SESSIONS & SIGN IN EVERY TIME YOU WALK INTO THE GYM!

Love WLC

New platforms, new weights, new bars . . . . ohhh my!

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If your interested in joining the area’s fastest growing Weighlifting Club then you are in luck! We are taking new athletes everyday. IF your a CFL member and interested in learning to lift please get signed up on ZP!

If your new to the gym, please email us at info@crossfitlove.com

Sunday Open Gym

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It’s back! 930am to 1130am EVERY SUNDAY! Come get some.

Halloween Party – October 30th ??? It’s a conversation were open to!?! Let us know if your interested in making this happen.

 

 

Fall Love

The passing of a season can bring a marked change in the weather, the surrounding environment and your workout routine! Here in Philly, we live to run to the shore, go on vacation and just get away from the hot and humid city! We love home but its our time to shine since we are typically nestled away for winter.

This Fall we are going to really truly help you get into a routine, goal set and stick to it!

Here is what are a few items of note for September!

  1. The entire month of September schedule is up! Plan your sessions in advance and stick to going to them! If you know your coming to 530pm every MWF then sign-up for them now! Planning = Success.
  2. We have put together a Testing Week Cycle. This will start this week. We are putting this together so we can better track your improvement rates and measure our programming more effectively. Come test your fitness all week!! This will be a quarterly given event, so it will be much better if you have your initial tests numbers!!
  3. 530pm Performance is back! People asked for it so you got it!
  4. Speciality classes are up! Weightlifting sessions 6 am and 6 p daily , Open Gym Weightlifting all day, plus Gymnastics now x2 per week, plus mobility and endurance sessions are now on the schedule!
  5. Our 2016 Competition TEAM meeting is set for 630pm tomorrow! Be there if you want to COMPETE on TEAM CrossFit Love in 2016!
  6. Open gym Sunday is back! 930am to 1130am!!

THERE IS MORE TO COME!!

Summers OVer

TONIGHT SCHEDULE & WOD UPDATE!@!

Other

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

progenexLogo

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!!