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, March 13, 2012



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

Last done on 5/4/2011


Nathan Hardy
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. 

20 Min AMRP
2 Muscle UP (6 Pullups or 4 strict pullups, 6 Ring Dips or 12 Box Dips)
8 KB Swings

AAB)MU, HSPU, 70/55
A)Pullups/Ring Dips, NO mat, 70/55
B)pu/rd blue, 2 matts, 55/35
C)pu/rd green, Box, 35/20

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