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

Sunday, March 20, 2011


3/21 North Local: 5.15,6.15,8.15,11.30,4.30,5.30,6.30 South Local: 5.15,11.30,5.30 10 Front Squats 1 Rope Climb* 9 FS 1 Rope Climb 8 FS 1 RC ...... 1 Front Squat 1 Rope Climb *7 pullups per rope climb A)135/95, Rope climb B)115/75, Blue Band C)95/65, Green Band Racks??? only if you whine enough to use one :) Clean that sucka! Athlete must show proficiency with using feet in order to climb rope

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