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, October 14, 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 at 5.30pm North

Back Squats
6-6-6 @75-85%

*last done on 4-2715-12-9-6-3
Power Cleans
Bar Facing Burpees
A) 135/95, B) 115/75, C) 95/65

Extra AAB
Row 4 500M intervals

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