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

Sunday, July 22, 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

Foundations/ Beginner at 5.30pm North

*******Heads up!!!!!!!

Team HOA is coming.  This is a 3 day competition in Springfield MO in Early Nov.  They are 6 Person teams.  We will be competing.... how many teams?  Up to you guys.  BUT... be thinking on whether you want to compete.  There is also a scaled division.  The comp is awesome.  Think about it.  We will have sign ups soon.

20 WallBalls
20 Power Cleans
20 Box Overs (no commandos- sorry sam)
20 Deadlifts
20 Burpee Pullups
Run 400
Repeat Backward w/o 400

Find OH Squat Max

Individual Games WOD
10 OH Squats  155/105
10 Box Overs
10 Thrusters 135/95
10 Power Cleans 205/125
10 T2B
10 Burpee MU
Repeat backwards w/o mu

Froning did it in 7min.  Whatevs...

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