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, April 25, 2011


CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30

Foundations Sessions A-1, and B-1 at 6.30 in Fay.  Due to the rain, we will be repeating the Beginning sessions, so if you were not able to make it Mon night, no worries, come start fresh!


Ground to OH 30 x's
A) 135/95
B) 115/75
C) 95/65
*Arx must be counted


Back Squats
5x @ 75%
4x @ 80%
3x @ 85%
1x @ 90%
1x @ 95%
1x @ max?

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