CrossFit 540 is a gym that specializes in freakish results. And you dont need to train all day to do it. We'll just take about 30 minutes of your time and deliver the most exceptional results you have ever thought possible. For more info, check out our main site at crossfit540.com
_________________________________________________________________________________________

Saturday, February 27, 2010

2/28/2010

2/28 Sessions at 8,9,12,1
Three Rounds
6 Lengths of Stepping Lunges
10 Handstand Pushups
30 Thrusters 65/45
or......
Three Rounds
4 Lengths of Lunges
10 Handstand Pushups
20 Thrusters 115/75

Friday, February 26, 2010

2/27/2010

2/27 Sessions at 7,8,9,10,11
Grace and the kids
135/95 lbs from ground to overhead 30x
rest three minutes exactly
then repeat 20x
rest one minute exactly
then repeat 10x

Thursday, February 25, 2010

2/26/2010

2/26 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
3 Rounds For Time
30 Burpees
25 Sit ups
20 Toes To Bar
15 Lengths of Suicides( Gym Runs)

Tuesday, February 23, 2010

2/24/2010

2/24 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30 'Thats so Jr High' Tabata Style Side Shuffles Wall Balls Suicides Pushups

......and easy, its inside.....

Monday, February 22, 2010

2/23/2010

2/23 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30 Back Squats, Sets of 1-10-1-20-1-30

Sunday, February 21, 2010

2/22/2010

2/22 20 AMRP 5 Hanging Power Cleans 7 SDHP 9 Pullups video

Friday, February 19, 2010

2/20/2010

2/20 Session times at 7,8,9,10,11 Free Foundations/ form refresher at 12 Run 800 M for time Four different times

Thursday, February 18, 2010

2/19/2010

2/19 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
Power Cleans 1-1-1-1
then....
at 70% one rep max,
5 rds
two lengths of Frog Jumps
15 Power Cleans

Wednesday, February 17, 2010

2/18/10 Sessions will be at the new CF540 location:
5400 Bleaux Ave. (just a few doors down from the old place).
Sessions: 5:15, 6:15, 7:15, 11:30, 4:30, 5:30, 6:30
"Angie"
100 pullups
100 pushups
100 situps
100 squats
For time.
This workout can be scaled to any fitness level.

2/17/2010

Rest/Moving Day! We will start with a new three day cycle tomorrow.

Monday, February 15, 2010

2/16/2010

2/16 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
Fight Gone Bad
Hello everyone, most of you know that we are in the process of moving to our new location, which is just a few doors down from where we are now, but will be much larger. Our new location will be ready to move in tomorrow, so we will have the wod tomorrow, and then a Rest/moving day on Wednesday. Then a new cycle starting on Thursday.
So to recap
2/16 Fight Gone Bad
2/17 Rest Day
2/18 Back to normal three day cycle
Thanks everyone for the Patience!!!!

Sunday, February 14, 2010

2/15/2010

todays running conditions..... bravo to the hardcore;)
2/15
Rest Day!

Saturday, February 13, 2010

2/14/2010

2/14 Sessions at 8,9,12,1
I know that it may be cold, but I have no idea what the gym will look like tomorrow, so come dressed warm.
4 Rounds
50 Squats
50 Situps
Run 400 M
for time

Friday, February 12, 2010

2/14/2010

2/13 Sessions at 8,9,10,11,12
Overhead Squat or Front Squat
1-1-1-1-1
then,
12 minute AMRP of
7 OH Squats 65/45 and 10 Burpees

Thursday, February 11, 2010

2/12/2010

2/12 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30 Reps of 5-10-20-40-20-10-5 or SDHP's 95/65 and Wall Balls ****We will have special sessions on Saturday due to the moving of the pullup bars**** Sessions will be at 10,11,12--thank you for your paitence

2/11/2010

2/11
Rest Day

Tuesday, February 9, 2010

2/10/2010

2/10 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

Barbara

5 Rounds

20 Pull ups

30 Push ups

40 Situps

50 Squats

Rest Three minutes between rounds

Monday, February 8, 2010

2/9/2010

2/9 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
Squat Clean and Press or Squat Clean and Thruster
Sets of 1-1-1-1-1
Then
30 Squat Cleans For Time at 70% of your one rep max

Sunday, February 7, 2010

2-8-2010

2-8 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30 Post Holiday! you know whats coming Filthy 50..............enjoy

Friday, February 5, 2010

2/6/2010

2/6 Sessions at 7,8,9,10,11 Fran Reps of 21-15-9 Thrusters 95/65lbs Pullups

Thursday, February 4, 2010

2/5/2010

2/5
Tabata Style
GHD Situps
KB Swings
Box Jumps
Squats
Ring Dips
Each station will consist of 8 rds (20 sec on, 10 sec off)
There will be a 30 sec break between each station for transition
This will be scored by total reps

Wednesday, February 3, 2010

2/4/2010

2/4 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30 5 Rds For Time 15 SDHP 115/75 lbs 5 HSPU 2 Wall Walks

2/3/2010

2/3 Rest Day!

Monday, February 1, 2010

2/2/2010

Kate shows you dont need a bar for CF, and Joe trys to prove just how functional CF can be.....while sledding. 2/2 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30 Back Squats 1-1-1-1-1-1 then 50 Pullups for time