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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!!
What schedule changes?
- Open Gym Schedule
- Adding New Love Competition Training Blocks
- Performance 530pm to 6pm (we are TRYING this, we are always striving adapt and make the schedule better for all members)
- 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)
- Gymnastics – 30 mins on Thursday (potential to grow to 2 – 3 days per week)
- 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:
|All Levels Open Gym||
8am – 930am
1030am – 12pm
8am – 930am
1030am – 12pm
8am – 930am
1030am – 12pm
8am – 930am
1030am – 12pm
8am – 930am
1030am – 12pm
|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 firstname.lastname@example.org 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.
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!!!
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!
- You sign up for a re-occurring monthly purchase.
- Zen Planner charges your account on the 1st.
- And at the beginning of the month you get your supplements hand delivered with the ultimate convenience.
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!!
We are excited to drop all new CrossFit Love gear! Send your pre-order size and quantity requests to email@example.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!~!!!!
The Golden Tee
The Golden Tank
The Urban Camo Tank
The CFL Nation Tank
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.
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 firstname.lastname@example.org
Monday thru Friday we now offer Fitness and Performance Sessions at 630 p.m.
You wanted it, you got it!
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!
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:
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!!
We have a great sponsor for the event. Kettlebell Kitchen will be at Love serving its awesome treats and meals all night! COME HANG!
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
- 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 email@example.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.
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!!
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 Broad Street on the Temple University campus. This is just minutes from Center City, Fairmount, and Northern Liberties.
If you’re interested in attending this event, sign up on the bulletin board in the gym. After we have 10 individuals signed up, we’ll host a giveaway of two additional tickets! Let’s get behind our home team and support them in their first match!
Wednesday August 13th, CrossFit Love and the mobility master himself, Nick P, will be hosting Wine-N-Spine from 6:30pm-8:30pm. Enjoy a night of spinal restoration and mobility. Paleo snacks will be provided and everyone is encouraged to bring in their own wine. Sign up on the sheet in the gym…but hurry! Only a few spots left!
To ALL members: if you have been storing your belongings in the cubbies, you need to take them home. They are not personal lockers, they are there for people to use while they are in class.
You must take everything home by THIS THURSDAY AT CLOSE. July 3rd. Anything left after that will be thrown in the garbage…not moved to a box as before…the garbage.
Take it home!!
“Fighters are some of the most well-conditioned and powerful athletes in the world. This is due, in part, to their striking training since punching and kicking with true power, speed and accuracy requires people to utilize their entire body from the ground up. As a consequence, striking is one of the most rudimentary and functional movements that involve the core.”
George Ryan, SWAT Team member and Martial Arts Masters Hall-of-Fame inductee, developed this program in order to help individuals increase their performance in CrossFit by combining it with a fighter’s striking training program.
Some of the many benefits to this course include:
● Achieve a fighter’s fitness level
● Add variety to CrossFit workouts
● Be able to throw proper strikes and combinations, i.e. punch & kick
● Understand the role of the kinetic chain and the posterior chain that
support athletic performance and fighting
● Increase the speed and power of strikes, regardless of experience
● Be able to teach proper striking mechanics to clients
● Safely run a training session involving striking skills and drills
● Teach an essential self-protection skill-set to athletes
● Effectively utilize shadow boxing, focus mitts and a heavy bag
This course will be held at CrossFit Love, 941 N. Front St. Philadelphia, October 18-19.
To learn more and read some frequently asked questions before registering, check out the link below.
Tomorrow’s sessions will be held at the Temple University Track. The times will remain the same
This is for tomorrow (5/31) only and be advised there are NO sessions on Sunday as we will be hosting the CrossFit Endurance Trainer Course.
Directions to the track:
Heading North on Broad Street you will pass through Temple’s main campus (flags will be obvious on the sides of the street) before you reach the end of the campus turn left onto Norris Street. You can then make a left onto 15th street. Parking is available on the side of the street. Coming down 15th Street the track will be on your right. The entrance is on the walkway in between 15th and 16th streets. You may also go around the block and park on the street on 16th. The track is visible from both sides. Helpful cross-streets in locating the track would be 15th and Montgomery and/or 15th and Norris.
Don’t forget to bring your water!
On CrossFit and Body Image: How CrossFit Taught Me to Love Myself
We have all looked in the mirror and wished we saw something different. How could we not? Each and every day we are bombarded with images of how we should look. We strive for the perfect bodies of men and women whose perfection is so often photo-shopped, yet judge ourselves so harshly in comparison. Media has flashed so many of these images in our faces, that many of us feel the only way for society to love us, and therefore for us to love ourselves, is to meet these impossible ideals. The media has made us forget what we love about ourselves. CrossFit has attempted to take back these ideals by celebrating our successes and teaching us how to embrace the beauty that is found in our strength, determination, and success.
We all have personal stories of struggles with body image, whether it is ourselves or our friends or family. Personally, I have struggled several times with insecurities surrounding food. Throughout my childhood and teenage years I competed as a gymnast and then in track and field, both sports that urge minimal body fat and no weight gain. When I graduated college I stopped competing in sports, gained weight, and panicked. I slept with a scale next to my bed and weighed myself every morning, tracking the weights on a spreadsheet. If my weight was not less than the day before, I would barely eat that day. I spent 2-3 hours in the gym per day. I tracked every bite of food I put in my mouth, not allowing myself more than 800 calories in a day. I wrote-up a contract promising myself I would not eat more than 3g (!!) of protein per day and that my main food source would be mostly water-based vegetables. This was until I had a very turbulent end to a relationship that had been ongoing throughout this whole process and my eating habits changed dramatically. I would eat normally around friends and family, but by myself would eat as much as I possibly could. Bags of chips, boxes of cookies, entire pizzas, pints of ice cream – literally anything I could get my hands on. I made excuses like, “Just go crazy today, tomorrow you’ll start a new diet”, but, to the knowledge of absolutely no one around me, it continued for weeks on end. I would cancel plans with friends or not come out of my bedroom for hours just so I could binge. Not surprisingly, I gained over 20 pounds over less than a two-month period. I had never been unhappier and nobody knew. I felt absolutely alone and so desperate for help, despite a great group of friends and family around me. That was when I found CrossFit.
I share my story not as a plea for sympathy, but as an example of the struggles that nearly everybody goes through, both male and female; the struggles to love yourself in a world full of reasons not to. When I joined CrossFit, I found a community of people unlike the people I surrounded myself with at the gyms I used to go to. They were not people spending hours on an elliptical in desperate hope of burning the calories they consumed at lunch, they were people working their butts off in order to improve themselves, to improve their strength numbers or train for their upcoming race or to supplement their sports training. Regardless, they were a group at the gym for positive reasons, not negative ones. A group that taught me how to have a healthy relationship with food and how to love my body for what it was, imperfections and all.
CrossFit tackles all the mental issues that so many struggle with everyday. Instead of publishing articles like we see in magazines and online blogs each and everyday, articles on what to eat to lose the most fat or ten foods you can eat that burn calories while you’re eating them, CrossFit publishes articles on how to use food the way it should properly be used, as fuel. We learn that protein builds muscle, that fat and carbs fuel us through workouts. We learn not only to not be afraid of calories, but to not even count them. When I moved into my current apartment in Philadelphia, I threw out my scale – a scale I literally used to be so dependent on I would bring it with me when I went home for holidays or vacations. More importantly than this though, CrossFit teaches us to be proud of what we can do with our bodies, no matter how big or small they are. CrossFit teaches us the value of hard work. Our reward at CrossFit is not, after two hours on the elliptical, finally hitting that 1000-calorie mark, it’s after two months of tireless effort, finally getting that big PR or that first muscle-up or that first RX in a workout. Our world is a world where value is not determined by a reflection in the mirror (we don’t even have mirrors in our gyms!). We are rewarded for our hard work with strength, stamina, and importantly, confidence.
From my first day of RX deadlifting in a WOD (left) to PRing my 14.2 score by 50 reps (right).
As a female, I can’t count on all my fingers and toes the number of looks or comments I’ve received about my muscles. Some are in admiration, but many are in question. Is it really feminine to have arms this big? Females aren’t possibly meant to have muscles this big, just look at our selection of clothes, almost none of which I can properly fit in anymore. But you know what I say to that? The 1950’s called and they want their housewife back. We have tirelessly worked for every muscle, every callus, and every bruise that we have. Our biceps? They represent our first pull-ups or our first time climbing up the rope. Those “gross” calluses on our hands? They represent our first toes to bar or our first time kipping five pull-ups in a row. How about those brutal bruises on our shins that prevent us from wearing skirts or shorts? They show the world that we just PRed our clean last week or that we used the RXed deadlift weight in the workout for the first time ever. Unlike those of people who strive for a body like the girls in the Victoria’s Secret catalog or spend hours obsessing over the fat content of what they’re consuming, our imperfections represent our successes, represent something that we did today that we couldn’t do yesterday. CrossFit doesn’t require weigh-ins for competitions because it’s not how much we weigh or what our body looks like that’s important, it’s what we can do with our body that marks our successes. And although we participate in things like the Open, coaches everywhere encourage keeping a journal because we don’t have to compare ourselves to anyone else; our biggest successes are against ourselves. We gain confidence by decreasing band sizes on our pull-ups, not by decreasing pant sizes, by increasing the number of plates on our bars, not by increasing the number of calories we cut from our diet. We can look at where we were one year ago and be so incredibly proud of where we’ve gone since then. And on those days when we look in the mirror and cringe at that cellulite that may have appeared, or that roll that we wish so badly would go away, we can focus instead on the amazing feats of strength that our bodies have accomplished. Look at our bruises and our calluses and our rips and remind ourselves that those are markers that when things get ‘heavy’, we are not the people that will be sitting out.
From my skinniest and most unhealthy where I would take pictures to track my progress (left) to placing at the Valentine’s Day Massacre weighing over 20 pounds more, healthier and happier than ever (right).