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 crossfit540.com
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Friday, December 16, 2011

12/17/2011

12/17


Welcome Living Social members!!!  We are excited to have come in.  Feel free to drop into any session that we have on the sch and our trainers will be more than happy to get you started.

CrossFit 540:7,8,9,11
Open Gym :10-11

540 South:12,1

Team Wod 1
-one person works out at once
3 diff, 5 min amrp's
begin each amrp with 200m run
w time left....
1st amrp
Twoofers
2nd amrp
DU
3rd amrp
Ring Pushups/Pushups

then,
5 min recovery

WOD 2
and for time
Run 200M
40 Twoofers
200 DU
40 Ring Pushups
Run 200 M

AAB: add 30 HSPU before 2nd run in wod 2


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