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, February 28, 2011


this pic is funny on multiple levels 2/29 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30 Mobility Deadlift Max (time for some PR's) then 12 Min AMRP 5 HSPU 10 Pullups 15 Box Jumps

Saturday, February 26, 2011


2/27 sessions at 8,12,1,2 Last done on 10-27 4 rds One length of frog jumps, Finish running 400 m, 15 t2b

Killing Fran

Do you want to see Fran completed in under 2 minutes and 30 seconds?

Watch our own Alonzo tear it up...

Alozon Terrell - HD Video on Youtube

Friday, February 25, 2011


2/26 Sessions at 7,8,9,10,11 Team Wod 30 sec shifts 16 rds of Front Squats 115/75 16 rds of Burpees 16 rds of KB Swings Score reps

Thursday, February 24, 2011

Wanted to share..

Some of you may have met Andy at the evening sessions from time to time. A truely nice guy who is in TREMENDOUS crossfit shape. He hails from Springfield, but because of his job with the Marines, he travels quite a bit. When he travels he tries to hit up whatever local CF gym there is. He was telling one of our trainers that this is his favorite gym away from home because everyone is so nice and accepting here. At other gyms he gets a 'hey..nice to meet you', but with our group, its more. I couldnt have been more proud of our team.


2/25 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30 'Fran' 21-15-9 Thrusters 95/65 Pullups

Wednesday, February 23, 2011


2/24 Rest Day!!! Also, we will have a Open Gym from 5.30-7 and a Double Under Clinic starting at 6. Come work on what ales ya

Tuesday, February 22, 2011


2/23 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30 Weighted Toe Shrugs 5-5-5-5-5 Your choice mobility Annie 50-40-30-20-10 DU Situps

Monday, February 21, 2011

Back Squat PR Video

Enjoy!  WARNING: Lyrics may be offensive to some :D

P.S. Tomorrow's WOD is the post below this in case you missed.


2/22 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
10 rds
Run 400 M
10 DU
10 Burpees
10 Flytraps
10 Push Press 95/65
10 Squatting Jump overs

Sunday, February 20, 2011

One armed Fit Guy

guys... look to the right... see the link? One Arm Fit Guy... see it? click on it, read it. Its good stuff. Coming from good people. (not just Bryan).


2/21 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30 Back Squats 6 reps at 80% max repeat 4 reps at 85% repeat 1 rep at 90% 1 rep at 95% 1 rep at max? 1 rep PR? then 10 AMRP 12 Power Snatches 10 Push ups

Friday, February 18, 2011

Deadlift Clinic

Hey Team! Tricia will be doing a deadlift clinic tomorrow from 12-1. During this session she will be going over the finer points of the deadlift and working with you individually to make your next PR more PR'ier. and its free!


2/19 Sessions at 7,8,9,10,11 'Fight Gone Bad' 3 rds Row 1 Min Wall Ball 1 Min SDHP 1 Min Box Jump 1 Min Push Press 1 Min Rest 1 Min

Thursday, February 17, 2011


2/18 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30 8 rds Run 400 M Rest 1 Min Score total time. Tomorrow... we fight.

Wednesday, February 16, 2011


Holland will be doing measurements from 530 to 7pm tomorrow night. Be there or be....basically the same shape you already were...


Can you spot the change? 2/17 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30 Mobility Power Snatch 1-1-1-1 3rds Run 400m 21 Thrusters 21 Pullups


Rest day!

Monday, February 14, 2011


2/15 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
4 rounds
15 Pullups
15 Wallballs
15 Burpees
800 M Run

Sunday, February 13, 2011

News and BIG NEWS

Okay, Team, first up... 1)We are going to move the competition back one weekend to March 5th. We are so very sorry if this inconveniences any of you. We will stick to the same format, and hopefully everyone will still be able to come and have fun! Remember, its a GOOD TIME first and foremost. The wods will be very doable from a technique standpoint. No Muscle ups, or HSPU's.... this time;). Please sign up to have a good time or plan on coming out to watch and enjoy!!!! (drinks and food provided) 2) The reason we are moving the comp back one weekend is because we have our pullup bar guy coming into throw some pullup bars together for us, and this is really the only weekend he could do for a bit. New pullup bars you say? adding on to the existing are we? nope... the big news, hopefully the happy news for everyone..... We will be opening a SECOND location in South Fayetteville! If all goes well, we will transform the current shell into a gym in one weekend. (BIG if!!!) The location of the new gym will be directly across from the Lowes on 6th street. We have 5000 square feet, and are excited to make it a home! Current and new members alike will be able to float back and forth between either gym at any time. And although we will not start off with as many sessions at the new location, we are planning on keeping the two gyms connected via Internet to constantly post EACH gyms wod times at BOTH locations via an OH projector. We believe that this will not only help us reach more people than before, but also continue to raise the bar of what to expect of yourself in workouts as our family grows. Now here comes the news that will sting a bit for some.... We are raising rates for new members coming in, and our oldest grandfathered members. Please know that our new rates will be very similar to the other CrossFit gyms in the area, and MUCH less than CF gyms nationwide. So, in order to continue to offer you guys the best and latest equipment, as well as pay and reward our trainers a competitive rate, our monthly dues for BRAND NEW MEMBERS will be as follows. Individual : 125 Family : 200 Individual Discount (Police, Armed Forces, Teachers, Students) : 85 Family Discount : 160 Again, this will be the rate for Brand New members only! Currently our rates are Individual : 100 Family : 175 Individual Discount (Police, Armed Forces, Teachers, Students) : 75 Family Discount : 150 If you are currently paying these rates, then you will continue to pay these rates. No change for you. However, this will also become the new rate for our grandfathered members as well, making all our current members locked in at the above rate for the very long forseeable future. These changes will begin for the March Draft. Please understand, Holland and I are so so very thankful to all of you guys for giving us a chance. But a special place in our hearts goes out to all those that started with us in our first tiny little gym. We knew that we were starting off at prices that were lower than half of what many CF gyms ask for, but we were in a sink or swim situation and scared to death of even 75 being too much to ask. As we have continued to grow it has become increasingly difficult to continue to provide our members with the newest and latest equipment that would keep our group with the best possibility of reaching thier fitness goals. These new rates will hopefully ease that difficulty. We realize that our prices are more than EVERY other contemporary gym in the area. But hopefully you feel as though we offer you so much much more than those gyms as well. Specialized programing, group personal training, amazing results, incredibly tight friendships and bonds made, and so much more set us apart from the services offered at other gyms. We truly hope to not lose anyone through this transition. The future for our little group is bright, and big, great things are in store for all of us. Please feel free to contact myself or Holland with any questions you may have -Trevor and Holland 685-9493


2/14 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30 5-10 min of KB work, Turkish Get Up, Swings, Press, Snatch DeadLift 5 @ 70% Max 4@ 75% Max 3@ 80% Max 3@ 85% Max 1-1@ 90% *if you can, know your weights coming in, if not, no worries Tabata Squats Tabata DU Tabata Flytraps

Saturday, February 12, 2011


2/13 Sessions at 8,12,1,2 Dont be late....burpees Mobilty Shoulders OH Squats 5 x 70% 3 x 80% 1 x 95% AMRP in 15 min 5 Wall Climbs 30 Jump Taps

Thursday, February 10, 2011

In House Comp

Hey team! Remember the inhouse comp is first and formost, to be fun. We will compete but we want it to be a good time. There wont be Muscle Ups, or anything else that will keep you from being able to finish. It doesnt matter if you dont consistently own the Whiteboard. who cares! just sign up, show up, and have a good time. If we dont have a decent number of people in the individual, we will only have a team wod. And it will be brutal. just kidding.... kind of, not really. no seriously i am. maybe.


2/11 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30 4 rds 20 OH Lunges 45/25 30 Lunges 40 DU

Wednesday, February 9, 2011


2/10 Sessions at 11.30,4.30,5.30,6.30 Wittman 7rds 15 KB Swings 15 Power Cleans 95/65 15 Box Jumps


330 and 430 sessions today only! See u soon! Home wod 100 jumping squats 100 pistils 100 flytraps


1130 is cancelled team! Check the cf facebook PAGE for more info. (not my fb..)


Team morning classes are cancelled!! We will check later for the 1130 and on. Cf540 fb page and here

Tuesday, February 8, 2011


2/9 Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30 'Angie' 100 Pullups 100 Pushups 100 Situps 100 Squats

Sunday, February 6, 2011

Sessions at 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30 12 Thrusters 1 SDHP 11 Thrusters 2 SDHP . . . . 1 Thruster 12 SDHP

Saturday, February 5, 2011


Little before and after CF Style. 30 lbs down Awsome work Dax! 2/6 Sessions at 8,12,1,2 15 Min AMRP 40 Commandos 20 Commando Push ups 10 Ground to OH 135/85

Friday, February 4, 2011


2/5 Sessions at 7,8,9,10,11 5k :) or Back Squats 3-3-3-3-3 Then a Jumping Pullup ladder


2/4 rest day! Open gym from 8- 12.

Wednesday, February 2, 2011


2/3 Sessions at 11.30,4.30,5.30,6.30 so....did anybody miss work this week? little down time? little vacation? little 'HOLIDAY'?

Tuesday, February 1, 2011

Trevor's Snow WOD

Why stay inside to workout when it's so beautiful outside?

Enjoy Trevor doing the Blizzard WOD.


2/2 Sessions at 11,12,1 Feel free to do either todays, or yesterdays wod! 10 rds 10 Thrusters 95/65 10 Pullups

More weather....

Team, the evening sessions will be cancelled tonight. Feel free to come in at 11.30, and then for extended sessions at 12.30 and 1.30. Hope to see you there.