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, September 17, 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 Session at 5.30pm North

Team, many of your remember that we recently had the Froning VS the 540 event recently.  Portions of the proceeds were going to one of our own, the Capps Family.  Please check out the site for more info.

We are so proud to say that we were able to raise 2000 dollars for the Capps.  THAT, is because of you all.  Thanks so much for again showing how awesome of a group you all can be.

Run 1000m
25 Pullups
30 Nasties


Run 800
5 Bar Muscle ups
7 Muscle ups

Run 800
7 Rope Climbs
Run 800
40 GHD situps
Run 800
100 DU

AAB Two a days
Snatch Balance
Hi Hang Snatch Drops
to be done with various but mainly light weights

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