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
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Wednesday, March 31, 2010

4/1/2010

4/1 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30 20 Jump overs 25 Dead Hang pullups
30 Squat Box Jumps
25 Dead Hang Pullups
50 Box Jumps

Tuesday, March 30, 2010

3/31/2010

03/31 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30 Find your Hanging power clean max then at 80 % of your max, 7 rounds of 7 reps of hpc 21 situps

Monday, March 29, 2010

3/30/2010

3/30 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
Okay so dont freak out but....
Run a 5k
And remember! doing this at the box, IS different than doing it at your neighborhood. Im willing to bet that you will get a better workout and faster time if you come and do it with like minded people who have lost thier minds. Look forward to seeing half of you there ;)

Saturday, March 27, 2010

03/28/2010

03/28 Karen 150 WallBalls last done on Jan 27th

Friday, March 26, 2010

3/27/2010

3/27 Sessions at 7,8,9,10,11 Foundations/CrossFit 101 at Noon. This is free and open to anyone. Highly recommended if new to the program or wanting to better technique.
AMRP in 12 min of
10 Pullups
10 ft of wall walks
10 squats
rest two minutes
Repeat.

Thursday, March 25, 2010

3/26/2010

3/26 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
Workout A
Three rounds
255/185 Deadlift 15 reps
Run 800 M
Workout B
Three Rounds
225/155 Deadlift 25 reps
Run 800 M

Tuesday, March 23, 2010

3/24/2010

3/24 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
5 rounds
1 Shoulder Press
3 Push Press
5 Push Jerk
Weight will remain constant for all three lifts, and done without break each round if possible. This is not for time.
Then with same weight, 30 Back squats

Monday, March 22, 2010

3/23/10

3/23 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
Three Rounds
7 Muscle Ups
Run 400 M
This workout can be scaled to ANY fitness level

Sunday, March 21, 2010

3/22/2010

3/22 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
51 Squat Cleans
49 Air Squats
for time

Friday, March 19, 2010

3/20/2010

3/20 Sessions at 7,8,9,10,11
We will have a 'CrossFit 101/Fundamentals at 12 Free to all. Recommended if you are new to the program
Three Rounds
4 Lengths of Lunges
6 Lengths of Frog Jumps
8 Lengths of Suicides
15 Dead Hang Pullups

Thursday, March 18, 2010

3/19/2010

3/19 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
4 Rounds for time
20 SDHP's 95/65
10 Handstand pushups
Run 400 M

Wednesday, March 17, 2010

3/18/2010

3/18 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
'Cindy' 20 min AMRP 5 pullups 10 pushups 15 air squats
Last done on 12/27

Monday, March 15, 2010

3/16/010

3/16 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
'Fran's older angrier cousin that just got in trouble with the law and hasnt bathed' Sets of 21-15-9 Thrusters 135/95 T2B

Sunday, March 14, 2010

3/15/2010

3/15 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
3 Rds for time
Power Clean 135/95 21-15-9 reps
Run 800 M

Saturday, March 13, 2010

Entertainment

If you have been CrossFitting for a bit, then you have probably met Bryon. He decided to start keeping a record of all the good times he has been having at CF540 via a blog. 40yearoldfatguyw1armgetsfit.blogspot.com Check it out and smile

3/14/2010

3/14 Sessions at 8,9,12,1,2
20 Min AMRP
10 WallBalls
10 Box Jumps
10 Burpees
last done on Dec 6th

3/13/2010

3/13 Rest Day video

Thursday, March 11, 2010

3/12/2010

3/12 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
Deadlifts
Sets of
10-10 Warmup
5-5 Lighter weight
3 Mid Weight
1-1-1-1-1 Max

Wednesday, March 10, 2010

3/11/2010

3/11 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
Tabata style
Situps
Squats
Butterfly Situps
Squats with Med Ball

Tuesday, March 9, 2010

3/10/2010

3/10 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
Last done on 12/3/2009
150 Pullups
150 Thrusters
Partition as needed
for time

Sunday, March 7, 2010

3/8/2010

3/8 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
21 Ring Dips
10 Toes to Bar
3 SDHP
18 Ring Dips
10 T2B
6 SDHP
15 Ring Dips
10 T2B
9 SDHP
12 Ring Dips
10 T2B
12 SDHP
....
....
3 Ring Dips
10 T2B
21 SDHP

Saturday, March 6, 2010

3/7/2010

3/7 Sessions at 8,9,12,1,2!!!!!!!!!
*please note we have a 2 oclock session on Sundays 'The junk drawer' 50 KB swings Run 400 m 50 Pushups Run 400 m 50 Box Jumps Run 400 m 50 Deadlifts 135/95 Run 400 m 50 Wall Balls Run 400 m

Friday, March 5, 2010

3/6/2010

3/6 Sessions at 7,8,9,10,11
20 min AMRP 3 deadhang pullups 5 kipping pullups 7 front squats 135/95 10 jumping squats

Wednesday, March 3, 2010

3/4/2010

3/4 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
Shoulder Press
1-1-1-1
then, at 80% of your 1 rep max, start the clock and do one rep, at the next 30 second interval, do two reps, then three reps and so forth untill you cannot fit the alloted reps in the time limit.

Tuesday, March 2, 2010

3/3/2010

3/3 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
5 Rounds for time of
5 L pullups
10 Dead Hang Pullups
15 Kipping Pullups
20 Wall Balls
25 Box Jumps 24/20

Monday, March 1, 2010

3/2/2010

3/2 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
Sets of 30-20-10-5
Deadlift 225/135 lbs
Burpees
For Time, Last done on Nov. 14th

3/1/2010

3/1 Rest Day!