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, October 20, 2011


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

*Remember team, next Sat will be the charity driven 'Parents/Kids' night out.  From 6-10.  Drop the kids off for fun, food, and a movie, and give what you can.

15 OH/Front Squats @80%+
15 Shoulder Press @80%+


10 rds of Cindy (Last Done on 1-14)

5 pullups
10 Pushups
15 Squats

Two a Days
10 OH Squats 135/95
50 DU

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