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

Thursday, August 25, 2011


CrossFit 540 North:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,12,4.30,5.30,6.30

Push Press
Find max
If you find it early.... keep doing till told not to;)

20 Push press
20 Box Jump
20 Wall Ball
Run 400 M

Push press Warm up

Find Jerk Max
as well as
3 sets of max pullups
(no met con)

Reason to invest in some new kicks for lifting days.....

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