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, August 14, 2013



CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

***Sign up sheets are up at both gym for HOA tryouts.  Remember, if you are wanting to do HOA, we really want you to tryout.  Even if you have a set team, so we can see how the chips fall.  

If you are struggling with the time of tryouts, please just let me know.

EMoM 10

Evens: 2 Squat Cleans
Odds: 2 Push Press

10 Front Rack Lunges
15 Pullup
AAB: every break earns athlete 2 extra Lunges and 5 extra Pullups to be done at the end of the 4th rd and included in the time.

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