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, June 21, 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

******Team, we will be having a 4 DAY CYCLE this week.  Saturday will not be a rest day, but an on day at an offsite location.  We will be doing a series of AMRP's all day long.  Also known as AMBP, and AMJSP.  :)  Because we will be working out sooooo hard on Sat,..........

SUNDAY WILL BE A REST DAY.  New Cycle starting on Mon.

Also, please get in your float trip dues today, if you name went on the list then we paid for a spot for you.  Thx!!!  Also we do have a few open spots if any late comers want to join!


100 M Frog Jumps
Run whats left of 800 M
50 Thrusters
50 Burpees
50 C2B Pullups
200 DU
*Partition as needed
100 M Frog Jumps
Run whats left of 800 M

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