2/25
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
Open Times!
We will be having special set times to do the Open Wods each week.
*PLEASE note that ALL of these session are open to ALL of our members. We would love to see Northies at South and Southies at North!
Thursday
7pm North
Release party and then wods for those wanting to dive in!
*Please note that we will be canceling the 6.30 session on Thursdays for the Open! Sorry for the inconvenience!
Saturday
9.30-11.30? South
https://docs.google.com/spreadsheets/d/1jMu3w6AtF3tgagXoarPwTOcs5mRAa7j6vhvyt4BWayw/edit#gid=0
Use the link to sign up for heats that morning.
Sunday
2 North
2.30 South
WOD
15-12-9
Thrusters A)95/65,B)75/55,C)65/35
Pullups
Rest 5 Min
12-9-6
Thrusters
Pullups
Rest 5 Min
9-6-3
Thrusters
Pullups
*these "mini Fran's" Should be done w Max intensity
Row 600M
30 Burpee Box Overs
AAB
Jerk
10 * 1 @80-85
Row 800M
100 DU
Bench Press
6*1@95+
5 min Cap
21-15-9
Back Squats
T2B
w time left perform as many Box Jumps Possible 30/24
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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 crossfit540.com
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