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

Tuesday, November 22, 2011



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

Team, After someone pointed it out, I realized the 12 oclock times on Friday are probably not going to be very popular because the big game is at

Friday:  North-9,10,11

Sorry for the change of plans!!!

"Staying in shape with CrossFit gives me the confidence to get behind the wheel of a 3000 horsepower Promod race car. Also with no additional training this forty year old CrossFitter ran an eighteen minute cross country 5K this last weekend."
- Joad Donnelly

'Vacation Prep' (Calorie Earner)
For ten minutes on the minute
Wall Balls  A)17 B)15 C)12
*for every wall ball not completed in the minute time frame, 1 burpee will be done after the 10 minutes is up
 then, Once the 10 min of WB is done, (and needed burpees are completed)
20 Shoulder to OH @ A)BW B)80% C)55%
then rest 3 minutes
Run 2 Miles

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