CrossFit 540is 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
(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? ...you 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!
10/28 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
50 KB Swings
50 Box Jumps
50 Wall Balls
I was gonna put more, but Holland is watching. thank her later
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
2) for time, 400 M lunges
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:
Discount Family Couple: 110
Regular Family Couple: 125
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.
Trevor and Holland Belline