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

Wednesday, March 13, 2013



CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30, NO 6.30!!

CF Games Open Wod at 6.30 PM South

Foundations at 5.30 PM North

I dont know how accurate this is... but I do know that its ok if you gain a bit of weight when you begin weight training.  Especially when the mirror is paying you compliments.  Forget the scale, and focus on training for your goals.

Back Squats
5-5 @75-85%
3-3 @ 80-90%

30 Squat Clean Thrusters/Jerks
Run 800M (sorry morning crew)

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