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, November 17, 2011



CrossFit 540:5.15,6.15,7.18,8.15,11.30,4.30,5.30,6.30
540 South: 5.15,6.15,11.30,4.30,5.30,6.30

***Team, to those doing yourselves!!!!!!  otherwise you will have no idea if you are even close to correct or what you are doing incorrectly.

***Looks like a good number of us will be going to Springfield for the 5KGB the Sat after Thanksgiving.  We will have a group caravan from gym if interested.

Back Squat
5-5 @ 80%
3-3-3@ 85%+


12 Min AMRP
15 Wall Balls
5 Burpee Pullups (option, 5 Burpees, 5 Pullups)
10 K2E

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