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Sunday, October 31, 2010


this is what all little girls should dress up as!!!!
11/1 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
We Made it guys!!! One Year! More to come!
and to celebrate....
'the 540'

Saturday, October 30, 2010

Thank you

(Above: just saw the SECOND rower that all of you gave)
Team.... Friends...Family. I know that may seem a little dramatic, but to me that's what it feels like. I started doing CF because it was something I was passionate about. Seemed like a good way to spend a work day.
But this.... gym... this program... has become something so much more. It has become our very own social network. no, a bonding network. The relationships that have been developed at 540 have been astounding. The bonds made. I guess when you hurt so badly with someone you just feel you have a kinship with them. But it really is more than just friends. Does it surprise me to see just how many people have become best buds at our gym? bet. But what really amazes me is how much you all CARE for the people you are working out with. Katie Bell was a great example. Last night was another.
Holland and I can not begin to explain just how last night made us feel. Amazed. Humbled. I'm sure more words could be thrown in. But that you guys would give so much of your selves for our little program! Truly unbelievable. You have your own lives, you have your own troubles and expenses, and yet you continue to make room for CF540. What is more is that you went above and beyond 'making room' and made us a priority. I stumbled over my words the other night when overwhelmed with your generosity, and I still am when I stop and think about the gratitude that I feel towards my very very special group.
Two Concept 2 Rowers....and a sign to boot! Unbelievable. Thanks again guys. Not just for the wonderful gift... not just for one of the best nights of my life.... but for being part of something that words have a hard time describing. All of you have made mine and Holland's lives something amazing. And I will do my best to keep making your lives as miserable;) as possible!
And a special thanks to Bryon Castelberry and Kate Jester for all the hard work putting last night together!


10/31 Sessions at 7,8,12,1,2 Tabata Style Dead Hang Pullups Rowing!!!!!! Back Ext OH Squats/Front Squats 65/45 Slow Plate Snatches

Anniversary Video


Here is the video from the party.  I will leave a link up (over to the right) for a couple of weeks.

CF 1 Year Video

Enjoy.  Thanks for the GREAT turnout last night.


Wednesday, October 27, 2010


10/28 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Team!!! We have the CF 1 year party Friday night!!! I hope you all can come and let loose with us. It is at Mojitos at 7. And you will have the option to rx or scale :) That being said.... since I know how hardcore everyone is... and I know everyone will Rx... Double rest day!!!! Friday is a rest Day and we will have a rest Day on Sat as well. Whew! Now for the bad part.... double rest day means a bit more of a wod tomorrow. You last did the Junk Drawer on 6/12. lets up the ante. 50 KB Swings Run 800 50 Pushups Run 800 50 KB Swings Run 800 50 Box Jumps Run 800 50 Wall Balls Run 800 I was gonna put more, but Holland is watching. thank her later

Tuesday, October 26, 2010


Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Last Done on 6/10 4 rds Frog Jumps Run 400 M 15 T2B

Monday, October 25, 2010


10/26 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 9,8,7,6,5,4,3,2,1 reps of: HPC 115/75 Snatches SDHP HSPU

Saturday, October 23, 2010


10/24 Sessions at 7,8,12,1,2
15 Min AMRP
15 situps
10 Front Squats
5 Burpees

Friday, October 22, 2010


Remember, draft forms are due on the 25th. Thanks!! 10/23 Sessions at 7,8,9,10 NO 11!!!!!!!!! NO 11 SESSION!!! 5 rds 1 Shoulder Press 5 Push Press 7 Push Jerks

Thursday, October 21, 2010

Draft Forms

Hey everyone, just a reminder to please get in your draft forms to the gym no later than 10/25. Thanks guys!!!!


10/22 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Eva 5 rds Run 800 30 KB Swings 30 Pullups ugh...

Tuesday, October 19, 2010


10/20 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 1) 2 rds Max Body weight Bench press reps Score your highest reps done unbroken You must have a spotter, also, if bodyweight is not attainable, aim for a weight you can get at least 6 times then... 2) for time, 400 M lunges

Monday, October 18, 2010


10/19 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
10 rds
10 Upsy Daisys
10 Burpees
10 Squat Jumps
10 DU

Sunday, October 17, 2010


10/18 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
Deadlifts 1-1-1-1-1
3 rds
10 Deadlifts
3 Push Jerks
A 185/115 B 155/105 C 135/95

Friday, October 15, 2010


10/16 Sessions at 7,8,9,10,11
Run a 5k. I hear its the thing to do today.

Thursday, October 14, 2010


10/15 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 'Angie' 100 Pullups 100 Pushups 100 Situps 100 Squats Last done on 5/25/10.

Wednesday, October 13, 2010


Hello Everyone! We have been having just a wee bit of trouble getting everyone’s dues in at the beginning of the month. Logically we decided to hire someone in charge of 'member services' to help make sure things run smoothly from month to month. But then after having to offer a competitive salary, healthcare, paid vacations, 401k, etc..... we realized we were going to have to raise everyone’s dues $70 dollars each. So.... we decided to do a mandatory draft instead! This month we ask that you pick up a draft form at the gym or drop off a voided check and sign the form, for November’s dues. We are asking for all draft forms and voided checks to be turned in by October 25, 2010. If for ANY reason you wish to stop the draft, just let Trevor know in person, text, or email, and you will be taken off the next month’s draft. We really do appreciate your flexibility in working with us on this issue. If the bank draft just does not fit your current financial situation, CrossFit 540 still has the buy in bulk option! 6 Month membership for only the price of 5 months. 1 Year membership for only the price of 10 months. The cash and check option is still available, but at a $10 surcharge to your current dues. Also we ask that this be turned in 7 days before the first day of each month being paid for. Moving forward drafted dues will be as follows: Grandfathered Members Discount: 55 Regular: 75 Discount Family Couple: 110 Regular Family Couple: 125 New Members Discount: 75 Regular: 100 Discount Family Couple: 150 Regular Family Couple: 175 If you guys have any questions please feel free to get in contact with Trevor at the gym or at 479-685-9493. Thank you, Trevor and Holland Belline


10/14 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
'You and your buddy'
find out tomorrow

Monday, October 11, 2010


10/12 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 12 Min AMRP 5 Power Cleans 175/115 10 Wall Balls

Sunday, October 10, 2010


10/11 Sessions at 5.15,6.15,7,8,11.30,4.30,5.30,6.30 3 rds Run 400 M 20 Pullups 15 Pushups 10 Upsy Daiseys 5 HSPU and maybe 50 squats....wait some of us already did squats....hmmmm

Saturday, October 9, 2010


10/10 Sessions at 7,8,12,1,2
100 Back Squats for time 135/95

Thursday, October 7, 2010


10/8 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 The 540 Games

Wednesday, October 6, 2010


10/7 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Run 2400 M 100 DU 80 Squats 60 situps 40 Box Jumps 20 in 20 HSPU 10 Burpees
1 collapse on the ground

Tuesday, October 5, 2010


10/6 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 10 Rounds 15 deadlifts 135/95 15 pushups

Sunday, October 3, 2010


10/4 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 20 Min AMRP Max Pullups Run 400 M

Saturday, October 2, 2010


10/3 Sessions at 7,8,12,1,2
150 horrible wall balls

Friday, October 1, 2010


10/2 Sessions at 7,8,9,10,11 3 rds 50 DU Frog Jumps 30 Power Snatches 65/45 Run 800


10/1 Rest Day