Heads up!

Because of the Holiday, Monday will be a Rest Day!

Regular sessions on Sat and Sun.


Also, team time is running out to get signed up for the Float Trip and the 540 Kids Camp! Get signed up asap!!!

9/30/2011

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

Overhead Squats
1-1-1-1-1

then

30 Power Snatches(option Power Cleans)
20 Snatches (option Cleans)

A)125/85
B)95/65
C)75/55

6/29/2011

6/29
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,11.30,4.30,5.30,6.30

Last done on 2-22

10 rds
10 DU
10 Push press 95/65
10 Bar Jumpovers(FULL SQUAT)
10 Flytraps
10 Burpees
Run 400M

6/28/2011

Max Back Squats
1-1-1-1-1-1

Then,

Run 800m
21 KB swings
21 Box jumps
21 Burpees
Run 800m

6/27/2011

Rest Day!!!

and

FOUNDATIONS A & B
540 North (in Springdale)
530pm


Foundations classes are a requirement before moving on to the more advanced workouts that CrossFit has to offer. You will receive one-on-one instruction, become familiar with several movements that CrossFit uses and get in a good workout!!! Please make these classes a priority for your own benefit, regardless of your fitness level. See you then!

Also,

OPEN GYM
540 North
530pm-730pm

6/26/2011

Crossfit 540
540 North 8am, 12, 1, 2pm
South 12pm only

3, 5-min AMRP's
Rest 4min in between each AMRP

AMRP -
5 Thrusters
5 SDHP
5 Dead Hang Pull Ups

AAB
Snatch Max

6/25/2011

Crossfit540
North 7, 8, 9, 10, 11am
540 South 10am only

WHOLE CLASS TEAM WOD

Score as many points for your class/team as you can in 30min!!! Exercise stations TBA :)

6/24/2011

6/24
CrossFit 540:5/15.6.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,11.30,4.30,5.30,6.30

Karen
150 Wall Balls
(im taking a wb w me to the beach.... to lean up against:)

AAB
Deadlifts
15 reps at 70-90% max

6/23/2011

6/23

Rest Day!!!!!

and

Foundations!

PLEASE make these classes a priority.  We will have sessions A and B tonight from 5.30 to 7.30

You will learn the basics of CF moves, philosophy, and diet.  These are required!

Open Gym as well.  Foundations and Open Gym will be at Springdale North.

6/22/2011

6/22
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,11.30,4.30,5.30,6.30

Angie
100 Pullups
100 Pushups
100 Situps
100 Squats

AAB
3rds
Max reps back squat at 80% max
max reps hspu or shoulder press at 80% max

NEWS!!!!

Foundations
We will have both A AND B this Thursday at the springdale location from 5.30 to 7.30

Foundations is required and very important.  Please make it a priority to come to the sessions if you have not attended BOTH a and b.  If you are not sure, then yeah probably come anyway.

540 KIDS

We will be doing a 540 Kids camp this summer in July.  This will be over 5 days from 8-12 at the North Gym.  The cost is 150 for the first child and 75 for each after.

Fitness will be a focal point, with fun hot on its heals.  Snacks will be provided and there will be tons of games.  Seek out Tricia and Wendi for more detailed info.

If successful, we will try and instigate a 540 Kids Class.  We will have a sign up at both locales.

Float Trip

We have moved this back to the 16th of July.  This will be a blast and we hope everyone will come out and relax and unwind outside of the burpees and heat of the gym.

Last day to sign up will be the 29th!!! Sign up sheets at both gyms.  Cost is 25

Although Nate was doing the deadlifts at mach speed, notice still the straightness of the back, and how close the bar is to his shins.  This keeps the power where it needs to be, and the injuries where they need to be....nonexistent.

6/21

Show up on time, we will have a quick warm up focusing on the Clean, and then get started straight away
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30,6.30

Power Clean or Clean (Squat)
1-1-1-1-1-1-1
Find your new pr

then

the Filthy 50 / 2

Score weight and time, 25-30 min cut off

6/20/2011

6/20

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

540 South:6.15,11.30,4.30,5.30,6.30

'Elizibeth'

21-15-9

Cleans and ring dips

A)135/95

B)115/75, blue

C)95/65, green

then

3rds

1 min Wall Sits

25 Flytraps

or

AAB

Snatch Balance

4x1 Start at 50% oh squat weight and work up

Snatch

4x1 to max

6/18/2011

6/19
CrossFit 540:7,8,9,10,11,
540 South:10

Team wod

why ruin the surprise?

6/17/2011
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30,6.30

*Remember team, please sign up asap for the float trip(sign ups at both gyms), we need to have an idea of how many rafts to reserve.  It will be a sellout weekend on the river, so there wont be any last minute additions.

5rds
10 Deadlifts
10 Twoofers
10 Wallballs
Run 400 M

A)285/200
B)245/165
C)185/135

AAB
Not for time, 30 Dead hang pullups.  no kipping...no tear:)

Float Trip!!!

Sign ups are up at both gyms!

The CF540 float trip is on July 9th(sat after the 4th)

The cost is 25 dollars

Please get signed up as soon as possible if you are wanting to go.  They are booking up fast so we need a solid idea of who wants to go on this awesome trip.  We will be doing rafts again, but we cannot reserve without paying, and we want everyone to have a space that wants one!

Just pay the trainer on hand, and start planning for one of the best Saturdays of your life.

6/16/2011

6/16
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15, 11.30,4.30,5.30,6.30

Last done on 5-31-2010.....i think

5 rds
1 shoulder press
5 push press
7 jerks
rest as needed
This wod is to be done with the same weight on all three movements.  Once the weight is unracked, all 9 reps must be done unbroken in order for the score to be counted.  The heaviest weight lifted unbroken for all movements is your score.

then,
Run a mile and half for time,
or
AAB
3-3-3
OH Squats @75-85%

6/15/2011

6/15

Rest Day!

Open Gym
Foundations A
Foundations B
6-8 pm

6/13/2011

6/13
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30,6.30

12 Min AMRP
1 Clean at 80%
20 DU

then Deadlift

5 @65%

4@ 70%

3@75%

3@80%

2@85

1@90

6/13/2011

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

'Barbara'
5 rounds for time
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 min

6/12/2011

6/12 Sessions at:
CrossFit 540 North only.
8, 12, 1, and 2

5K

6/11/2011

6/11

Rest Day!!!!

And Pool party at 2!!!!!

Check our fb page

Heads up!!!

Team if you are planning on coming to the Pool Party at Sam's place on Sat, (and we really hope you come out.... it will be a really good time)  then please find CrossFit 540 on Facebook and let us know if you are planning on coming.  We have an event signup on our page.  Also if you happen to bring a side or dessert, let us know is the comments.

The pool party is on Sat at 2.  Directions are on FB.

Also, on Sunday, we will not have sessions at South!!!!! we will be doing a 5k, and North has a better area to run.  So again, all sessions will be at North on Sunday!

Mondays wod will be decided by the attendance of Sundays wod.  Sometimes guys, you just have to take your medicine.

6/10/2011

6/10
CrossFit 540:5.15,6.16,8.15,11.30,4.30,5.30,6.30
540 South: 6.15, 11.30,4.30,5.30,6.30

*****Team, if you were .....'too busy'.... to make it in for the running wod today, make sure you are on time for the wod today.  Mayhap there might be a makeup test :)

Fight Gone Bad

3rds
1 min of Wall Balls
1 min of SDHP 75/45
1 min of Box Jumps
1 min of Push Press
1 min of Rowing
1 min of rest

Score total reps

Pool Party

Pool Party at Sam's Place this Saturday!!!
2:00pm
There will be a sign-up sheet at the box, so if you are interested in bringing food, please sign your name and what item you plan to bring.  The Aiken's will be providing the meat and margaritas!!  Bring your favorite beverage.
Adults only this time gang!

Address and directions:
5303 Braebourne Ct
Rogers, AR 72758

North on 540
Take Promenade Exit
Turn Left off exit
Go to 3rd light in front of Pinnacle
Turn Left onto Champions
Go less than 1/2 mile and take Right on Southgate
Go a little over 1/2 mile and take a Left into Shadow Valley
Tell the gate your coming to see Sam Aiken
Out of gate, take Left and go about .6 miles to 4-way
Take Left on Carrington and turn Left into cul de sac
2nd house on Right

Come have fun in the sun with the 540 gang!!!!

6/9/2011

6/9
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,11.30,4.30,5.30,6.30

Run 800 M for time
Rest as needed

Four different times.

Score all 4 times

AAB
5 rds
10 GHD's
20 DU

6/8/2011

6/8
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30,6.30

Grace
From Ground to OH for time

Must be counted for chance on Benchmark board

then

Front Squats
5-5-5-5 from 60 to 80% max

6/7/2011

6/7

Rest Day!!!

5-7 @North
Open Gym
Foundations A and B
5.30 to 7 Clean and Snatch Clinic   Learn to move better.

This Week...

Tuesday night is busy!

From 5-7 we are planning on having Foundations A and B, open Gym, and Clean/snatch workshop.

If you are new to the program, then you will need to sign up for a foundations class.... or show up on Tuesday!  Most gyms charge for this training, but at 540 we want to make this accessible as possible.  Please make it a priority to come in on the rest day and get the basics squared away.

We will also have an open Gym during that time as well.  Feel free to come in and work on whatever you would like during that time.  From 5.30 on we will have a Power Clean/ Snatch workshop that will help you in not only mastering the technique of the Clean,/snatch, but also understanding the physics of the move.  Come ready to sweat.

FOUNDATIONS, OPEN GYM AND CLEAN WORKSHOP WILL BE AT SPRINGDALE.

SATURDAY!!

First, its a rest day!

Second, Sam is hosting a CF540 pool party at her house!!!! plan for it, trim up the diet for it, buy a new speedo for it, and then come live it.

They will have some BBQ, and we will have a sign up sheet for head count and if you want to jot down that you are bringing something for us to pretend like we are at an all you can eat buffet line.

It will by BYOB..... because no can possibly have that many drinks on hand ;).

2 on Saturday.  Address to follow.

6/6/2011

6/6
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30
540 South: 6.15,11.30,4.30,5.30,6.30

PLEASE NOTE WE ARE TEST DRIVING THE 6.30 TIME SPOT AT THE SOUTH GYM!!!

The 540
50 OH Lunges 45/25
40 Pullups
30 Thrusters 95/65
20 Burpees
10 Cleans 135/95

AAB:
At your own pace..
10 Platform Deads at 65% max
10 Back Squats at 75-85%

10 MU or MU transitions

6/5/2011

6/5
CrossFit 540: 8,12,1,2
540 South: 12

Beep test

Push/Split Jerk

1@80%
1@80%
1@85%
1@85%
1@90%
1@90%
1@95%
1@95%

6/5/2011

6/5
Crossfit 540:7,8,9,10,11
540 south:10

Cindy
20 min amrp
5 pullups
10 pushups
15 squats

AAB

5 reps of cleans
5 reps of power cleans
At your own pace, your own weight

6/3

6/3

Rest Day!

6/2/2011

6/2
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

Remember next week we will have a 6.30 pm session at South

4 rds
5 Thrusters
6 Inverted Ring Pullups
7 Power Cleans
Run 400 M

A)155/105
B)135/85, strict pullups
C)115/75, strict pullups w green band