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
Team... you need to come to this. not joking. this is really good info. Even if you arent interested in a 'diet'. You will be really suprised with what you learn about what you are putting in your body. And how simple a healthy diet is.
5.30 On Wens.
Be there or ....do burpees or something.
$35 about 2 hrs. Comes with Recipes
11/24 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30
Last Done on 6/16
15 SDHP 115/75
15 Push Press 115/75
(only a total of 30 Burpees...done one time only)
rest 3 minutes
7 C2B Pullups
7 HS Push Ups
Team, we will be doing another Paleo Nutrition session on Monday, a rest Day.
It will be at 5.30 and take 1 hr +
Remember, this is not a 'diet' session as much as a nutritional education session.
Learn what foods not only will lower your Fran time, but also help fight off a host of diseases and ailments.
11/13 Sessions at 7,8,9,10,11
ATTN!!! Please no that we will not have a 7 oclock on Sunday moving forward.
12 Min AMRP
5 Push Press 95/65
10 Weighted Lunges 95/65
5 Push Press
10 Box Jumps
Guys its not too late to sign up for the Paleo Clinic on Sat at 1230.
I really cant recommend this enough. Even if your not looking to start a 'diet', you will be surprised at the information learned. I started learning about this diet just to get better at CF and then became shocked at how unhealthy our lifestyles have become, even when we are trying to 'eat right'. This will be a great way to educate yourself on what foods really are healthy and what surprisinglyisn't.
Hope to see you guys there.
1) Team, This Thanksgiving there will be a '5K Gone Bad at CrossFit Springfield.
The WOD will be Sat Nov 27th at 9 am. It should be a good time.
You have to register online... so get to crackin! Last Day to register is Nov. 22 It should be a good time and a great way to work off the turkey. Lets show some team spirit and teach the MO boys and girls how its done.
2) Speaking of Turkey... Are you ready to learn the best possible diet for you to live by? This Saturday at 12.30 I will be doing a Paleo Diet Clinic. There you will learn not only the best foods meant for your BODY, but also how these foods will help you in your wods and daily living. You will learn about how MANY diseases and disorders a diet can affect and how much you can better your life by eating the foods nature intended for you to eat.
The price for the clinic will be $35. We will have a sign up sheet at the gym but please feel free to drop in if your schedule allows.
11/6 Sessions at 7,8,9,10,11
50 Back Squats at 135/95
Run 800 M
Hey Team, I will be posting more on this later but on Thanksgiving weekend in Springfield there is a race/wod called 5k Gone Bad. Should be fun. Sam brought in some info forms by the cubbies. Check it out!
11/4 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
Rest Three minutest between each round.... a full three minutes. Not 2:45, or 2:57 :)
the White woman workout.... Warning! mild language