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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Monday, May 31, 2010

6/1/2010

6/1
Sessions at 5.15,6.15,7,8.15,11,12,4.30,5.30,6.30
the 50, ladies and gents... enjoy

Sunday, May 30, 2010

At the full extension of the 'Clean' you can see that the athelete has exploded to his toes, has shrugged his shoulders, and completly opened his hips (standing straight up) The next movement will be to drop and catch the weight in a tiny front squat as quickly as possible.
5-31 Sessions at 8,9,10,11
This wod last done on 3-24
5 rds
1 Shoulder Press
3 Push Press
5 Push Jerk
This is to be done with the same weight on all three movements and if possible, to be done unbroken each round.

5/30/2010

5/30 Rest Day! video

Friday, May 28, 2010

5/29/2010

5/29 Sessions at 7,8,9,10,11 Deuces 35 reps of Thrusters 135/95 35 reps of HPC partition as needed then... 35 Ring Dips 35 Dead Hang Pullups partition as needed

Thursday, May 27, 2010

5/28/2010

5/28 Sessions at 5.15,6.15,7,8.15,11,12,4.30,5.30,6.30
25 Kettle Bell Swings
Run 800 M
25 Wall Balls
25 Kettle Bell Swings
25 Burpees
Run 800 M
25 Kettle Bell Swings

Wednesday, May 26, 2010

5/27/2010

5/27 Sessions at 5.15,6.15,7,8.15,11,12,4.30,5.30,6.30 !!!!!!!!!!Team, many have asked for a later morning class. On a trial basis we are going to put on an 8.15 session. Depending on how this goes, we may not keep the duel sessions at noon. Back Squat 1-1-1-1-1 Beep Test

5/26/2010

5/26 Rest Day
Team, we will have an open gym session from 4-6 tonight.
Feel free to drop in and work on whatever ails you.

Monday, May 24, 2010

5/25/2010

5/25 Sessions at 5.15,6.15,7,11,12,4.30,5.30,6.30 Last done on 2/18 Angie 100 Pullups 100 Pushups 100 Situps 100 Squats Team, because of class sizes growing, we are no longer able to spend as much time explaining in detail complex moves such as the Power Clean and Push Jerk to newbies trying out the gym for the first time. Because of this, we have begun implementing a new policy. When you join the program you are required to meet for 2 private to semi private sessions to go over the basic moves of CrossFit to become more stable in your foundation. THIS DOES NOT MEAN THAT YOU CAN NOT BRING A GUEST!!!! We will simply scale the wod down to a managable level, but, once and if, they decide to join, we would like to meet to master the basics. We really do feel as though this is paramount in our little gym continuing to grow and become better. These moves can be complicated, and the program is more effective and rewarding when a solid basic understanding is grasped. Also, if you are already a member and would like to participate as well, feel free. Just contact me. Thanks guys!!

Sunday, May 23, 2010

5/24/2010

5/24 Sessions at 5.15,6.15,7,11,12,4.30,5.30,6.30
Please note that we will now have an 11 and a 12 session at the noon hour
21 Squat Cleans, 9 Deadlifts 135/95
Run 400
15,15
Run 400
9,21
Run 400

Saturday, May 22, 2010

5/23/2010

5/23 Sessions at 8,9,12,1,2

Workout A

From Shoulder to Overhead, anyway...20x @ your bodyweight

40 Burpees

Workout B From Shoulder to OH, anyway...30x @ 75% your bodyweight 40 Burpees .....................then................after a break, run a mile for time.

Thursday, May 20, 2010

5/21/2010

5/21 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30 'Helen' 3 Rds Run 400 M 21 KB Swings 55/35 12 Pullups

Wednesday, May 19, 2010

5/20/2010

5/20 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30 20 AMRP 15 Box Jumps 10 Cousins 5 Handstand Pushups

Tuesday, May 18, 2010

5/19/2010

5/19 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30
The 540
50 OH Lunges
40 Pullups
30 Thrusters 95/65
20 Burpees
10 Squat Cleans 135/95

Monday, May 17, 2010

5/18/2010

5/18
Rest Day
MEASUREMENTS: We will be doing measurements from 11:00-11:25 and 4:00-4:25 on Wednesday, 5/19. More times will be announced later.

Sunday, May 16, 2010

5/17/2010

5/17 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30
Front Squat
1-1-1-1-1
then, in one 7 Minute round
Run 800 M
and perform as many front Squats at 65% of your max as you can

Saturday, May 15, 2010

5/16/2010

5/16 Sessions at 8,9,12,1,2
AMRP in 20 Min
a round of Cindy
three Deadlitfts at 70% your max
if you do not know your max, then aim for one and a quarter to one and a half times your bodyweight.
This workout can be scaled to any fitness level.

Friday, May 14, 2010

5/15/2010

5/15 Sessions at 7,8,9,10,11
'Grace and the Kids'

Wednesday, May 12, 2010

5/13/2010

5/13 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30
Two lengths of OH lunges 100 Pushups Two lengths of OH lunges 100 Situps Two lengths of OH lunges 50 Burpees

Tuesday, May 11, 2010

5/12/2010

5/12 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30
'Eva'
5 rds
Run 800
30 KB Swings
30 Pullups
enjoy

Monday, May 10, 2010

5/11/2010

5/11 Sessions at 5.15,6.15,7:00,11.30,4.30,5.30,6.30
Did you guys know that it was a Holiday on Sunday?????
....and that we had record lows in attendence this weekend??????
looks like we have some making up to do.... A LOT.
so begins your punishment cycle.

Saturday, May 8, 2010

5/9/2010

5/9 Sessions at 8,9,12,1,2 4 rds 5 T2B 10 K2E 15 Ring Dips 20 Wall Balls

Friday, May 7, 2010

5/8/2010

5/8 Sessions at 7,8,9,10,11
5 rds rx'd weight at 135/85 5 Deadlifts 5 Squat Cleans 5 Press/Jerk 5 Front Squat for time..

Thursday, May 6, 2010

5/7/2010

5/7 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30
AMRP in 20 min
Max Pullups
Run 400 M

5/7/2010

5/7 Rest Day

Tuesday, May 4, 2010

5/5/2010

5/5 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30
4rds 50 Air Squats Run 400 M

Monday, May 3, 2010

5/4/2010

5/4 Sessions at 5.15,6.15,7:00,11.30,4.30,5.30,6.30
Deadlift 5-5-3-3-1-1-1 Then at 80% one rep max, a Deadlift ladder.

Sunday, May 2, 2010

5/3/2010

If not set up for Draft please have dues paid this week. thx!
5/3 Sessions at 5.15,6.15,7:00,11.30,4.30,5.30,6.30
For Time
30 Handstand pushups
40 Pullups
50 KB Swings 55/35
60 Situps
70 Burpees

Saturday, May 1, 2010

5/2/2010

5/2 Rest Day! hope everyone had fun last night!