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, December 29, 2014



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

NYE Hours
North: 5.15,6.15,8.15,11.30
South: 5.15,8.15,11.30

11.30 only at both gyms


For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

Back Squats - Dynamic/fast
8rds - 2 reps @ 80% ever 45 seconds

Banded Deadlift
10rds 1 rep @40%

Alt between
Back Ext 45/25
3*12 pause at top

Bulgarian single leg squats
3*10  95/65

Dimmel Deads
45% dead max

AAB Two a Days
Row 800M
100 DU
50 Lunges

500M row
25 Bar Thrusters
15 Pullups

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