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

Monday, January 31, 2011


2/1 Morning Sessions cancelled!!!! Sessions at 11.30,4.30,5.30,6.30 3 rds 10 DeadLifts 275/185 50 DU


Hey guys keep checking here or on the crossfit 540 facebook page for news on the morning sessions. I'd like to have sessions but want to know the latest weather news.

Sunday, January 30, 2011


1/31 Rest Day, CF Yoga classes at 8.30am and 6 pm

Saturday, January 29, 2011


1/30 Sessions at 8,12,1,2 Shoulder Press 5 reps Push Press 5 Reps Jerk 5 reps then 21-15-9 Front Squat 115/75 Pullups

Friday, January 28, 2011


Here are the scores from today. 1/29 Sessions at 7,8,9,10,11 Another Team Wod. its gonna be fun! There will be running.

Thursday, January 27, 2011


1) Apparel for sale! Team we have a good selection of Hoodies and our new T Shirts for sale. The quality of the items is top notch. You can find the same brands at Masons or Dillards. Hoodies are $40, and Shirts are $25 2) On Feb 26th we will have an in house compition! There will be a individual event and a team event. The team event will consist of teams of three. It will start at 9 am saturday morning with the first event for the individuals, and then the team event will begin at 10.30. There will then be a round two for the individual competitors at 12. (that will give you a bit of a break to rest up inbetween wods) This is NOT open to trainers. All members are encouraged to participate. Regardless of fitness level. There will be a scaled version for the two individual wods. Please come and have fun guys! We will have some food and drink there for you to enjoy during the morning, but feel free to byob, or anything else youd like to, and come support your fellow crossfitters!!!!! There will be a signup sheet posted soon.


1/28 Sessions at The 540 Games!!!!!!!! What events will you have to compete at tomorrow?


Rest day!

Wednesday, January 26, 2011

A whiteboard blog

For those interested, a new blog from the 1 armed fit guy.

P.S. This blog is the opinion of a member only and is not of Crossfit 540, its owners, its owners' dogs, or any other legal entity associated with it.

Tuesday, January 25, 2011

And the real wod;)

Sorry guys! Couldn't resist! The real wod is... Bench press 1-1-1-1 Power clean 1-1-1-1


1/25 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30 Muprh Run a mile 300 Squats 200 Pushups 100 Pullups Run a mile

Monday, January 24, 2011

Get ready.....

Time to get the diet on lock down...(or keep it there;) Time to put in the extra effort at the wods... Because its coming on Feb 26th. So clear your calanders


1/25 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30 just dress warm, and bring your ipod. #7 on the crossfit credo "A workout missed is an oppurtunity missed, I will not deny myself the chance to become a better person or athelete."

Sunday, January 23, 2011

Check this out...

Team... Especially those new to the program... check out the blog 1 Armed Fit guy. The link is right here on this blog. Directly to the right of what your reading. 'I' didnt write this! This is posted and created by a member, who one year ago was also new to the program. And since then,he has had the most dramatic results that I am aware of at our little 'home'. So it makes him kind of qualified to give some advice. Its great insight, and he speaks the truth.


1/24 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30 4 rds 20 Deadlifts (155/115) 30 Lunges 40 Squats

Friday, January 21, 2011


1/22 Sessions at 7,8,9,10,11 The Third Wheel(the return of your buddy) Team Wod Pullups DU (your welcome) Mountain Climbers Push Press

Thursday, January 20, 2011


1/21 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
3 rds 50 du 40 squat jumps 30 flytraps 20 ring dips 10 burpees

Wednesday, January 19, 2011

Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30 Last Done on 8/18 Reps of 5-10-20-40-20-10-5 or SDHP's 95/65 and Wall Balls

Monday, January 17, 2011

Repost of '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 competitive 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


1/18 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30 5 rds Max Bodyweight Back Squats Max Handstand Pushups (or max pushups in 2 Min)

Sunday, January 16, 2011


1/17 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
'this "Bud's" for you'
5 rds
11 Thrusters
11 Burpees
11 Pullups
11 Box Overs

Saturday, January 15, 2011


1/16 Sessions at 8,12,1,2
Overhead Squat
From ground to OH for time 135/95

Thursday, January 13, 2011


1/14 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30 Tabata Style Bottom Squats (hahahaha) Pushups DU T2B

Wednesday, January 12, 2011


1/13 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
Shoulder Press *5
Push Press *5
Push Jerk *5
10 rds
10 1 arm KB Swings
10 1 arm KB SDHP
other arm,
other arm

Tuesday, January 11, 2011


1/12 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
Squat Cleans (cleans)
Ring Dips

Sunday, January 9, 2011

News and updates

On Tuesday a Rest Day, we will have the following at 540 12-1.30pm : Special CrossFit Power Yoga session with Teri 5.30-7.30pm : Paleo Nutrition Class ($35) 6-7pm : Power Yoga w Teri 7.15-8.15pm : Hip Openers 7.30-8.30pm: Foundations A: Squats, Presses Team, if your a Crossfitter, then the yoga sessions with Teri are free in the month of January. I highly recommend getting in and getting loosened up. Not only good for you but also good for your wod times. I also highly recommend the Paleo Nutrition Clinic. The main goal of this clinic is to educate you on what "healthy foods" do to your body, and how your are probably sabotaging your diet efforts. This clinic costs $35. This is imperative to getting your new year's diet off the ground. Lastly, if you are new to our program, and new to the movements of our program, you need to get into the Foundations classes. These will be offered every Tuesday (A Sessison) and Thursday (B Sessions) at 7.30pm. If these times will not work please get with me to schedule a private meeting. These sessions are $50 each.
1/10 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
20 Min AMRP
10 SDHP 65/45 (parking lot run for dropped bars... in the snow....naked)
10 Squatting box Jumps
10 Fly Traps
10 Burpees

Saturday, January 8, 2011


1/9 Sessions at 8,12,1,2 12 Min AMRP 3 Weighted Pullups 35 5 Dead Hang 7 Kipping 9 Pushups Mobility Men : Deadlift a total of 10000lbs, every min do 3 burpees, Min 225lbs on bar Ladies : Deadlift a total of 7000lbs, every min do 3 burpees, Min 155lbs on bar B Weight 7000, 4000 C Weight 4000, 2000

Friday, January 7, 2011


1/8 Sessions at 7,8,9,10,11
The Teeter Squater
Dress Warm- Squats and running

Wednesday, January 5, 2011


1/6 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
Foundation B class at 7.30 pm w Tricia. cost is 50
4 rds of
Run 800 M
Rest inbetween runs
Score each 800 time
Back Squats 3-3-3

Tuesday, January 4, 2011


1/5 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30, 7:30 Foundations!!!! Team, If you are new to the CrossFit Program, you need to go through the Foundations sessions in order to better yourself at workouts like todays. It is difficult for the trainors to teach you an effective Power Clean or Jerk in the short minutes before the wod. In the month of January and possible Febuary, every Tuesday and Thursday we have sessions, we will have foundations classes at 7.30. There are two sessions, A and B. These sessions are also available to existing members who are struggling with the moves covered. The cost of these sessions is 50 dollars each and is very common in all of the CrossFit gyms worldwide. Power Clean and Press/Jerk 1-1-1-1 15 Min AMRP 10 C2B Pullups 5 Press/Jerk 155/105 10 Situps

Monday, January 3, 2011


1/4 Sessions at 5.15,6.15, Please note the 7 sessions is now 7.15 the 50 twice in a week. how lucky are you???? seriously? go out and buy a lottery ticket because you are IN LUCK ladies and gentlemen. lets hope the rest of the day can live up to the good times at CrossFit 540, otherwise the day is going to be a waste. Because we are going to LET THE GOOD TIMES ROLL. btw....crossfit 540 is not responsible for any near death experiences you may or may not feel after todays workout. Pony up. next time dont drink and eat so much to celebrate the new year. GOOD TIMES :)


1/3 Rest Day

Saturday, January 1, 2011

The Animal Inside

You get about a month. One month give or take a few days. One month to be scared and trepidatious about the program. Its normal. Its to be expected. Its human. But after that month, something has to start to change. That fearful side of you starts to get smaller. It starts to go away. And then you notice something new growing inside of you. Something you may have never felt before. This small wild desire to see just how fast you are. How strong you are. How far you can push yourself before you are defeated. To see just how much you can prove what you are made of. What successful crossfitters the world over discover is that they have an animal inside them that never seems to get quite enough. That may find their appetites satisfied, but they are always thinking about the next meal. The animal can be ignored. Neglected. Malnourished so to speak. But until you have a well maintained beast living inside you, CrossFit (or any program for that matter...) can't ever help you reach your true physical potential. And when that true physical potential is being reached, the self confidence that comes with it is surreal. Promise. So be afraid of the workout. At least a little bit. But be more excited to see just how far you can go.


1/2 Sessions at 8,12,1,2
7 Min AMRP
10 Power Snatches
10 Pushups