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 28, 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

*****REMEMBER, Saturdays wod is a 5k for Charity.  8am at the Arvest Ballpark.  Race STARTS then btw.  Roll in with PR's on the brain and 540 shirts on the bodies;)

Ground to OH
30 reps
WB scores must be counted

Today is a fun day.... we have a CrossFit staple, and for some, it is a very quick intensity based workout.  Regardless of fitness level, it is a simple workout that can push everyone to complete exhaustion.  Use today's wod to build bonds with those around you.  Cheer them on.  Count for them.  EVEN if you know you wont make the whiteboard.  Squeeze every bit of effort out of someone, and then let them do the same for you.  The BEST thing about our little gym is what im describing in this paragraph.  Hands down.  So embrace it in todays wod.

After Grace, option of

Run mile for time

Snatch max (power or full)

Little vid of the guy whos coming to town in August!

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