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, January 26, 2015



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

Hey Team!  The whiteboard is going the way of the dinosaur... we hope.  But for that to happen we need everyones correct email address!  Please use the following link to go online and post.  We hope to get this new process rolling asap!  Thanks for everything!

10 min AMRP
7 Deadlifts
1 KB Clean and Jerk Right Arm
7 Power Cleans
1 KB Clean and Jerk Left Arm
7 Push Press
1 KB Clean and Jerk Right Arm
7 Box Jumps
1 KB Clean and Jerk Left Arm

Rest 4 min

Repeat 10 min AMRP from where you left off

Anderson Front Squats
Find max and min of three reps @ 90%+

alt between
3 sets of Complex Snatch Grip Clean + Squat Snatch

3*20 Inverse Ring Crunches

3*10 Strict C2B

12 min AMRP
7 Deadlift
1 MU
7 Power Clean
1 MU
1 Push Press
1 MU
7 Box Jumps
1 MU

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