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, February 16, 2015



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

Please note that there will be NO early morning sessions tomorrow!

Jack Martin

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. 

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. 

20 Min AMRP
10 Push Press A)115/75,B)95/65,C)75/55
10 KB Swings 55/35
10 Box Jumps

Accessory/ Closeout
3*10 Weighted Barbell Step ups
3*1 min L sits from Rings

Push Press
1-1-1-1-1 @90%+

3 min AMRP
20 Pistols
10 HPC 225/145
Bar Over Burpees

Alt between 3rds of
Max Effort HSPU
10 reps of Strict Rope Pullups/ PU
12 Hip Bridges AHAP

Row 400
10 C2B
10 Snatches 115/75
10 C2B

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