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

Monday, July 23, 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 Session at 5.30pm North

Last Done on 3/1

4rds, each for time....(have you guessed it yet.?.......)

Run 800 M
Rest as needed


AAB (this is your warmup)

Snatch Drills
Lots of em
at various weights(but all light)
Hip Pop
Mid Thi hip pop
knee hip pop
Full hip pop

Find Split Snatch

20 KB Swings
10 Parking Spaces of Frog Jumps(every three jumps do 1 burpee)
Finish off 200 M

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