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

Saturday, July 31, 2010


Hey guys! Please let me know if you have seen a Camel Back , backpack at the gym, or took one by mistake! Thanks!


8/1 Sessions at 7,8,12,1,2
Last done on 5-16
AMRP 15 Minutes
One round of Cindy...
3 Deadlifts at 70% your max
or 1 and 1/2 to 1 and 3/4 your bodyweight.

Friday, July 30, 2010


7/31 Sessions at 7,8,9,10,11
Last Done on 5-21
3 rds
Run 400 M
21 KB Swings
12 Pullups

Thursday, July 29, 2010


1) Drinks....... One of the things hopefully that you like about the gym is the relaxed drink charging system we have. (Basically...honor system) If you are dying of thirst and dont have a dollar, take a drink! I know your good for it. But as the heat has gotten stronger, the drinks go faster.... unfortunatly, the dollars are staying the same. Lets keep the honor system alive! 2) We will be trying out a slightly new format for our training. Everyone is familiar with the Rx'd and scaled format. Now we will be doing an 'A, B, C' format to many of our workouts. (maybe not all) This will allow for greater achievement in your progress. Sometimes there can be a big gap from barely scaling, to completly scaling.... but the 'S' on your time is the same. A, B, C, is designed to give you something closer to work for when Rx'd seems so far away. Hopefully this will help you monitor your progress a bit easier. 3) If you havnt seen Bryon's video from the Box off.... you are missing out.


7/30 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 A 5 rds 5 Power Cleans 205/135 10 Burpees B 185/105 C 135/85


7/29 Rest Day!!

Tuesday, July 27, 2010


7/28 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Last Done on 2/20 4 rds Run 800 M Rest Score Each Run by your time

Monday, July 26, 2010


Team, this past weekend we had our first Box off with CF NWA. It was a huge success. We had an incredible turnout. Im so proud of my team and so thankful that you all came out and supported our little club. Alas we didnt bring home the gold, but we will have our eyes on it next time. If you havnt checked out the pics that everyone is posting on facebook yet.... then you need to befriend some CF'ers online!


7/27 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
Tabata style
Double Unders
Back Squats 135/85
Wall Balls
Optional Shoulder Press Max

Sunday, July 25, 2010


7/26 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Last Done on Jan 11th Double Fun 3rds 25 Pullups 10 HS Pushups rest 3 Minutes 2 rds 50 KB Swings 25 Ring Dips

Friday, July 23, 2010


7/24 Box Off!!!! @ CrossFit NWA our gym will be closed The competition starts at 10 tomorrow morning. Team members, please be there before 930. Please. Pretty please After the team wod there will be an open wod for anyone who would like to work out. Also we will have some BBQ and drinks. BYOB Their website is address is posted there.

Thursday, July 22, 2010


7/23 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 AMRP in 20 min 20 SDHP 95/65 10 Hanging Power Cleans Run 400 M

Wednesday, July 21, 2010


Team, I would like to get the orders out for the shirts and shorts pronto... So if you could PLEASE get your orders in and on the board tomorrow. And your money to me as well, the sooner we can get the new stuff. Also, im trying to keep up with it, but just in case, mark you name on the sign up sheet if you have paid. Thanks!!!!!


7/22 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Last done on Feb 26th 3 rds for time 30 Burpees 25 Situps 20 T2B 15 Suicide runs...outside

Tuesday, July 20, 2010


7/21 Rest Day! ***Competitors for the Box Off, please plan on meeting at 6pm at CF 540 for a run-through!

Monday, July 19, 2010


7/20 Sessions @ 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
Run a 5K
IT IS NOT THE SAME DOING IT IN YOUR NEIGHBORHOOD!!!! You will not push yourself to the same extreme that you need to for this to be a CROSSFIT workout.
Just remember what happens if attendence is down......

Sunday, July 18, 2010

Competing 540 Team

We wont know who makes the final cut until tomorrow night, but for those of you who are pretty sure you know your on it..... please set aside your Wednesday night at 6 for a little practice and team organizing. So at 6 on Wens night.... a rest day... please try and make it to 540. See you then!

Saturday Box Off!!!!

Team, its one week away.... one WORK week away. This Saturday we will have our first ever 'box off' against CrossFit NWA. We will have a team event where our best goes against theirs and then everyone will be invited to do a Fran workout. EVERYONE is invited. CF'ers or not. There will be food and drinks. (BYOB) Come meet our northern brethren. They are just as crazy as we are, so we know we have something in common. Also, we need the support!!!! please come cheer our team on, and everyone else who will be doing Fran. It should be a good time. When: Sat the 24th @ 10am. Where: CrossFit NWA in Bentonville Who: anyone and everyone.


7/19 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
Final Tryout at 7.30pm
Alternating Tabata Style
Deadlifts at 275/185
L Pullups
rest 1 Minute
10 Minute AMRP
30 Pushups
Run to the grass and back
20 Box Overs

Saturday, July 17, 2010

2010 Games watch the games!!!!


7/18 Sessions at 7,8,12,1,2 Run 1200 M 63 KB Swings 36 Pullups Run 800 M 42 KB Swings 24 Pullups Run 400M 21 KB Swings 12 Pullups

Friday, July 16, 2010


7/17 Rest Day 8-9 : Open Gym w/ John. $10 if trainer is used 9 : Re-tryout 10: Re-tryout

Thursday, July 15, 2010

Try out and open gym

Team, John will be hosting another open gym on Saturday at 8 to 9. Since you will most likely be getting one on one time with John, we ask to pay the trainer $10. Which for the one on one time.... really is a great deal. If you have things that you are needing to work on.... Then, even though its a rest day we are having another tryout for the box off at 9 and 10. Feel free to retake or take for the first time. We will also be having another at 730 pm on either Monday or Tuesday of next week.


7/16 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 150 Lunges 150 Double Unders 150 Squats 150 Double Unders

Wednesday, July 14, 2010


Team, Last Saturday we had tryouts for the 'box off' next Sat. A lot of people were out of town, so we are having another one this saturday at 9 and 10am. If you missed the first... or would like to redo your original, show up. It is a rest day. If the schedule still wont work out for you, please let me know and we can work something out. *****also! please, even if not competing, plan on coming to the event on Sat the 24th. Support our team! there will be drinks and food. go 540!


7/15 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 5 rds 1 Power Snatch 1 Squat Clean x5 5 Belchy's :)

Tuesday, July 13, 2010


7/13 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Push Jerk 1-1-1-1 then, at 70% of your 1 rep max, 3 rds 3 Push Jerks 7 Dead lifts 10 T2B

Monday, July 12, 2010

Open Gym and Rest Day

Rest Day! Team, tomorrow we will be having an open gym from 8-10, and 4-6. Tricia will be hosting the 8-10 and John the 4-6. Since the gym is normally closed and these are both certified personal trainers, we ask for a 10 dollar training fee for thier expertise. Also, please know that if you have a movement or something that you would like some one-on-one time with a trainer, feel free to contact Tricia, John or myself. We would love to help you get where you need to be.

Sunday, July 11, 2010


7/12 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
Punishment Day
Run 800 M
15 Burpees
15 Pullups
15 Wall Balls
or 3rds if you made it in on Sunday. :)

Saturday, July 10, 2010


7/11 Sessions at 7,8,12,1,2
Back Squat 3-3-3
Run 1 Mile
rest 3 minutes
Run 1 Mile

Friday, July 9, 2010


7/10 Sessions at 7,8,9,10,11 'the tryout' 21 Thrusters 95/65 21 Pullups 15 From Ground to Overhead anyway 135/85 21 Deadlifts 225/155 21 Burpees 21 Power Snatches 95/65 21 T2B 10 Squat Cleans 135/85 50 DU

Wednesday, July 7, 2010

Measurments and starting time

Team, Holland will be doing measurements this Saturday from 8.15 to 9. Please try to help us stick to that allotted time. We ask that this round of measurments only be for those who HAVE NOT had thier measurements in the past 6 weeks. Also, please be aware that all sessions have a 15 minute 'show up and warm up' period. Exp, The 5.30 session's actual wod will begin at 5.45. It is very important that we have solid warm up period in order to avoid injuries. See you guys soon!


7/8 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Annie Sets of 50-40-30-20-10 Double Unders and Situps option Box Jumps

Tuesday, July 6, 2010

Saturday Sessions

Team, If you have any interest in trying to compete in the 'Box Off', please try and make sure you are able to make the Saturday sessions. The wod on that day, which will be for everyone, will also double as our tryout for the competition. Try and make it! Come ready to rock, and tell the people who dont check the blog but may want to compete. Hope to see you ALL there.


7/7 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
Tomorrows sessions will start 5 minutes after the session time.
Shoulder Press 3-3-3
135/95 Squat Cleans 10 reps
20 Commando Pushups
3 rds
95/65 Squat Cleans 25 reps
20 Commando Pushups
3 rds

Monday, July 5, 2010

The 'Box Off'

Guys, if you have been in the last few days you have seen the sign up board for our little competition with CrossFit NWA. This is going to be on the 24th of July. A saturday, in the morning. We havnt ironed out the time yet, but the details are as follows. It will be a team wod. We need 10 guys and 10 girls. A guy and girl will be paired together and have to get through the wod together. Each pairing will have to complete 5 different very short wods. We can get you the details once you sign up, but please understand it wont be a very long wod. So, if you have been coming for a bit, and are confident in your abilities, SIGN UP!!! Dont worry if you are not good enough, because we will have a try out soon enough in the form of a daily wod posted on the blog. There will be multiple movements, and everyone has thier strengths and weaknesses. Plus since you will have a partner, we can play around your weaknesses. So SIGN UP!!! The more we have trying out the better! Please guys, do not be intimidated. We want this to be nothing but fun. Come show off. Compete. Support. Even if you dont want to compete, our gym will be closed on the 24th. After our team competition, we will have an open Fran for everyone else. That will be your workout. You just have to travel to CrossFit NWA to do it. (Next time they will be coming to our house!) Go 540

How are we doing?

Team, You may have noticed the Trainer/Gym eval sheets under the main board. I want to encourage everyone to fill these things out often. It is important to all of us that we not only provide you with what you are wanting and needing out of a trainer and gym, but also to continue to raise the bar at 540 as well. So please, fill out the forms for ALL of us. Myself, Holland, Ben, John, Christina, and Tricia. We want and need to be better. Fill it out if we did good. Fill it out if we did bad. Fill it out if we did ok. Or just let us know if something else needs to be done. If we have a great day... Let us know. If we are horrible... Let us know. Multiple copies if you can... it's all going to make us better trainers and a better gym. We may not even be aware of something awesome or nasty that we do until you fill us in. If you would like, fill one out for every day. And not just the trainers, but how is the programming, equipment, times.....anything. Its about you guys. Thanks guys. We hope to get nothing but better.


7/6 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
the Filthy 50

Saturday, July 3, 2010


7/4 Sessions at 7,8,9
Remember Special Sessions!!! morning only!!!
4 minutes of Double Unders
4 minutes of Toes to Rings
4 minutes of HPC 115/75
4 minutes of Push Press/Jerk 115/75

Friday, July 2, 2010


7/3 Sessions at 7,8,9,10,11
4 rds
20 Pullups
20 Pushups
20 Situps
20 Squats
Rest 1 Minute

Thursday, July 1, 2010


Team, some announcements.... 1) the lovely ladies that help watch your kiddos at the 4.30 sessions will be gone for the next two weeks, starting on Tuesday. Just an FYI 2) Unless set up for the draft, please try and get me your dues by next week. Thanks guys! 7/2 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 AMRP in 20 Min of 20 OH Bar lunges 20 Wall Balls


7/1 Rest Day