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

Tuesday, August 31, 2010


9/1 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 4 rds 10 Jerks at 80% your Body Weight 20 Squat Jumps 40 DU

Monday, August 30, 2010


8/31 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Last Done on 4-23 3 rds for time 15 HPC 135/95 15 Burpees rest 3 minutes repeat at 7 reps each

Sunday, August 29, 2010


8/30 Rest Day!! We will be having two open gyms tomorrow!! With Tricia from 8-10 am With John from 5-7 pm This is a great chance to get one on one time with a CrossFit certified trainor, for a very low fee of $10. If you have something you would like to work on... please swing on in.

Saturday, August 28, 2010


8/29 Sessions at 7,8,12,1,2
10 rds
5 Pullups
10 Pushups
15 Squats
Run to the grass

Friday, August 27, 2010

Thursday, August 26, 2010


8/27 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
12 minute AMRP
10 Deadlifts 255/185
rest 3 Minutes

Wednesday, August 25, 2010


8/26 Rest Day We will have an open gym tomorrow from 430-630 John will be leading. If you would like to go and utilize his expertise, please drop in. One on one training for only 10 dollars.

Tuesday, August 24, 2010


8/25 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
5 rds
Max reps body weight bench press
Max reps pullups

Monday, August 23, 2010

The case for the Whiteboard

Guys, I wanted to take a moment to remind and inform everyone why the whiteboard is so important. (and just smile at any spelling or grammer errors.. I am a meathead after all.) Some of you love the whiteboard. You love it. It drives you. You almost salivate at the idea of your workout time going up there faster than someone elses, or even.....EVERYONE ELSES! It makes you push harder, and it gives your workout a purpose. Gives you a goal. For some of you it makes you feel like your in high school again, playing sports. But others... and I know you guys are out there.... dont give a flying flip about that big white piece of cardboard. There could be a number of reasons why... Maybe you look at it as something only for the neanderthals to beat thier chest over, grunt and point. (fair argument by the way...arh! arh!!!) Or maybe its just something for the elite. Something for the people who are really pretty good at the wods. "They can use it as a measuring stick because they are so far beyond me...I just try and finish!!" Maybe you see it as for competive people only. "Im not competitive, never have been. Never will be. Ill push myself where I know I can go. Besides im not racing! Im just getting healthy! Something like the above or maybe something different keeps you from liking/using the whiteboard. And all of those are good reasons! But... Unfortunatly those reasons are keeping you from reaching your true potential in CrossFit, and by association, you best results. Which im betting... matters to you a lot. The movements that we do at 540, are fairly unique. And they are special to our program and CrossFit in general. But they can be done elsewhere. And they are done elsewhere. The programing that we do at 540 is very unique.. you wont find that anywhere else. But still, its on this blog, you could do it anywhere. For free. Hopefully you feel as though the training is special at 540. And if not...PLEASE FILL OUT A COMMENT CARD!!!!! but like the rest, you can probably find a good trainor who can care for you at most gyms...given you have the bankroll to support it!;) So what is the secret ingredient that enables CF540 to provide such incredible results for so many of our atheletes? The INTENSITY We go hard. We go very hard. We go to the point of exaustion. This used to be a phrase that many of our members used before CrossFit, but didnt really understand. Now they do. Many people look in from the outside and question our sanity. And who knows... maybe they should. All I know, is that we daily see people change thier lives due to the incredible power of the CrossFit system. And not just change thier lives by getting a tighter butt, or discovering a buried six pack. They change thier lives because they daily push everything that they have, and still find a way to push more. They look at the impossible on this blog... and show up at the gym to make it possible. Our atheltes discover an inner crazy inside them that is hungry. And it feels good to feed it. Our people discover just how much they can accomplish when by pure force of will they move from the purple band... all the way to losing the blue band all together. It is an incredible feeling to say the least. But why does CrossFit provide this feeling and incredible empowerment when other gyms can only offer more TV's? The intensity. And the greatest tool that we have at 540 to provide that intensity is the Whiteboard. If you rarely use the whiteboard or dont care about it at all, you are missing the most direct route to obtaining the results you want. Because buried in all of the dry erase markers is all the motivation and accountibility you need to change your life. You dont have to be a 'crazy' to use it. You dont have to be the 'best'. You just need to be interested in getting better. By putting you name and time on the board, you are declaring your fitness level for that particular workout. It may be great. It may be ok. It may be dismal. It does not matter! All that matters is that you want to make it better. You may be saying "I can want to be better, but I dont need to put my time up there. Its embarressing." Good. Thats good! If you are embarressed, you will work harder at making sure you dont stay embarresed. Suddenly, that intensity goes up in your workouts. And intensity is shortcut to results. (take that to the bank) Once your putting your name and time on the board the next step is to WANT to be better. Better for yourself... but mainly better than that one person that consistently barely beats you. You dont have to broadcast that you want kick that persons butt in a wod, but make it a goal. WANT to beat that person. Strive for it. Struggle for it. Push for it. If you can make that switch in your mind.... If you can stop being 'ok' with just status quo, the results will follow. Do you know that my brother used to not only record all of his workouts, but all of mine as well? Yeah it was pretty funny. Till he started beating me. That wasnt funny to me at all. Do that with someone at 540. Maybe not TELL them about it, but discover the drive to become better. Team, I only write all of this to hope and help you all reach your incredible potential. At the Masters divsion of the CrossFit 2010 games, there were people OVER 50 deadlifting 490 lbs. And doing Fran in less than 4 minutes!!!! OVER 50!!!! Dont accept defeat. Dont except the excuses. We all have them. And they can be very convincing. Push past it. Use the Whiteboard. Put your name up. Put your time up. And make sure its a better time than the next guy. Change your life


8/24 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Find your Shoulder Press max, then 3 rds 1 Minute each of Squats DU Lunges Situps Rest

Sunday, August 22, 2010


8/23 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
25 KB Swings with one arm
25 with other
Run 400 M
25 Swings w one arm
25 w other
Run 400 M
75 KB Swings both arms
Run 800 M

Friday, August 20, 2010


8/21 Sessions at 7,8,9,10,11 12 rds 5 Squat Cleans 155/105 5 T2B

Thank you from Katie Bell

Hello Friends, I never wanted to be a CrossFitter. Working out in public terrifies me. I am entirely self-conscious, and the whole gym environment makes me feel like I'm being watched; from the floor-to-ceiling length mirrors, to the positioning of the cardio equipment so that it overlooks the weight machines, to the music playlist reminiscent of a college dance club, to the dress-code (which, for women, seems to be "As Tiny as You Can Possibly Get Away With"), people are looking, and they're looking at me. I had no intention of exposing myself as the inept, uncoordinated, overweight, weak, sweaty little troll that I am, and was quite happy doing my home work out videos in order to avoid that. Even when a friend who's professionalism, work-ethic and fitness I respect to the utmost suggested that CrossFit 540 would be a good fit for me, I refused. He talked about hand-stand push-ups, and rattled off womens' names in connection to pull-ups (Fran, Angie, Cindy). Finally, we made an unrelated bet, his prize being that I would come to CrossFit with him one afternoon. That is the only time gambling has ever paid off for me. I lost that bet, and CrossFit 540 has been a consequential part of my life since my very first visit. As we all know, the box is not a typical gym, and the WODs are not typical workouts. The challenge, competition and severity, and the results I began seeing in my body and mindset almost immediately appealed to me. CrossFitters don't stand around and look at each other or fix their hair and make-up between sets on the weight machines. We push, pull and run as fast and as hard as we can. We get sweaty, and cover ourselves in chalk, and roll around on the ground. Sometimes, we bleed. And until my injury, I had no idea that a personal commitment I had made to a fitness program was also made to me in return. Anytime a group of people shares the amount of time together that the members of our box do, relationships will form. But friends, the support and love that you have shown me since my accident far exceeds the bounds of "friendship" that develop in everyday passing. I started getting calls and texts immediately after I left the box-off to see how I was doing, and at least one member (or owner) of CrossFit 540 has called to check on me everyday since. I am greeted at every WOD since I've been back with words of concern and encouragement, sometimes even by your children. I am given special attention while working out to make sure that I am physically okay with the activity. Several of you have offered professional services to help with treatment or with dealing with the hospital. Friends, you participated in an event that raised money for well over half of my medical expenses. There are not sufficient words to express the amount of gratitude I have for you and the outpouring of compassion and generosity that you have made. CrossFit is so much more than an increase in the amount of weight I can dead-lift, an improved 400 time, or a banged-up head. Through this experience, I have realized that CrossFit 540 really is a family, made up of individuals that have proven that they are committed to health and well-being, specifically, my own. I feel proud and privileged to be a part of such a compassionate community. I stand firm in my promise to extend that same dedication and compassion to you. Thank you for your friendship, your time, your love, and your support. Sincerely, Katie Bell

Thursday, August 19, 2010


8/20 Sessions at: 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Run 1 mile Rest 3 minutes Run 1 mile Rest 3 minutes Run 1 mile

Wednesday, August 18, 2010

Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Last done on 4/13 Reps of 5-10-20-40-20-10-5 or SDHP's 95/65 and Wall Balls


8/18 Rest Day!

Monday, August 16, 2010

8/17 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 5 rds 1 Shoulder Press 115/75 5 Push Press 7 Jerk 11 Pullups

Sunday, August 15, 2010


8/16 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
4 rds
50 DU
Run 400 M
4 rds
50 situps
Run 400 M
or... both

Saturday, August 14, 2010

Thanks everyone!!!

We had a great turnout for Katie Bell's party! We were able to generate a sizeable donation to help out with her medical bills. Thanks everyone for being so generous and helping out our little family. The relationships that we continue to build and make while pouring out our sweat continues to amaze us.


8/15 Sessions at 7,8,12,1,2 'adambrown' 2 rds 24 Deadlifts 295/185 24 Box Jumps 24 WallBalls 24 Benchpress 195/115 24Box Jumps 24 WallBalls 24 Squat Cleans 145/100

Thursday, August 12, 2010


8/13 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
'Fall Gone Bad'
Then.... the party is at 8.30... bring your adult bev of choice.... and have some fun. Primo Pizza....and it may be the very same pizza that they serve in heaven. Actually.... it is.

Wednesday, August 11, 2010


8/12 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Mini Murph Run 800 50 Pullups 100 Pushups 150 Squats Run 800

Tuesday, August 10, 2010

Katies Party

Guys the party to help out Katie is this Friday! 8.30! We will have the food, but its BYOB... or BYOTequila... Come and have a good time... Feel free to enjoy the small silent auction we will be having or just leave a little something behind to help out Katie. If you are wanting to donate something for the auction... Please get us the item or a Gift certificate no later than thursday by COB. thanks eveyone!!


8/11 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
Power Snatch
Then 'Isabelle'
30 Snatches for time
A 135/95
B 125/85
C 115/75

Monday, August 9, 2010


9/1 Rest Day!! Remember we are having Katie Bells party on Friday night!! 8.30 Primo Pizza!

Sunday, August 8, 2010


8/9 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Who came yesterday? How quickly we forget..... Run 800 M 40 Wall Balls 10 Burpees Run 800 M 30 WB 20 Burpees Run 800 M 20 30 Run 10 40

Saturday, August 7, 2010


8/8 Sessions at 7,8,12,1,2
30 Muscle Ups for time

Friday, August 6, 2010

Fall Gone Bad

Friday the 13th, at 8:30pm, we will be having a fundraiser/party to help Katie Bell pay for her medical bills. I’m sure many of you are aware of her fall at the competition, and unfortunately those medical bills have piled up. We, along with the Jesters, will be providing pizza, finger foods, and soda. BYOB. There is not a charge to get into the party, just donate however much you feel you can give. Also, we would like to have a raffle, so if you have any kind of service or product you would like to donate, please let us know! We never dreamed we would form such incredible friendships when we opened CF540. We are overwhelmed with our amazing CF family! So, please, come out, dance, hang with friends, and support our Katie Bell! Friday the 13th, the 6:30pm session will be cancelled, but all other sessions will be at the normal times. The workout will be Fight Gone Bad! For further information, or for donating items/services, please contact me at or see us at the gym! Thanks!!!


8/7 Sessions at 7,8,9,10,11
Last Done on 4/3
Ugly Sandwich
Run 800 M
100 Thrusters
100 Situps
Run 800 M
Partition as needed


8/6 Rest Day!

Wednesday, August 4, 2010


8/5 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 'Raines' A Decreasing reps from 8-7-6-5-4-3-2-1 of Squat Cleans (Cleans) 155/115 HandStand PU B 135/95 One Mat HSPU C 115/75 2 Mat SHPU

Tuesday, August 3, 2010


8/4 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
then 3 rds
Run 400 M
20 Unspeakables/Dancees
Measurements at 4.45-5.30

Monday, August 2, 2010


8/3 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 3 rds for time 50 DU 25 2'fers This wod was done by Rob Orlando, a CF Games 10 finalist in 7:22