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
Just in case you did not get the email:
Hello Team! We hope that everyone one has been enjoying the use of Wodify at the gyms! Besides allowing for a much better look (not having to try and decipher Jake and Trevor's handwriting) it has also allowed for so many more options with wod tracking and our history with the different lifts. If you have not tried using Wodify yet to track your wods and help springboard you into goal making and goal attaining, We strongly encourage you to give it a shot! Whenever we are training to 'DO' something with our bodies, vs just showing up and working out, the results seem to be far greater. Whats more, is that goal training also tends to be much more rewarding than the alternative.
At Crossfit 540 we have not changed our dues since 2010. Although we still are not planning on raising the actual monthly rates anytime soon, we are planning on adding an additional Wodify charge on to the monthley dues. This charge will be 2 dollars on top of the rate that you are currently paying. If you have Bulk paid in advance then you are set until you need re up.
We hope this does not inconvenience anyone too much. Feel free to contact Jake or Trevor if you would like to discuss this in more detail.
Thanks again for being part of our 540 Family!
Mandatory Warmup
Length of Hi Knees
Length of Lunges
Upright Squat Holds
15 Squats
10 3/4 Squat Jumps
Back Squats
20 reps @ 66%
Grace!
30 Clean and Jerks A)135/95, B)115/75, C)95/55
4rds
Run 400M
rest 1 min
AAB
Back Squats
Find 3 rep Max
3rds
2 Thrusters from ground @ 90-95
5-15 Bar MU - try for unbroken sets
100 M sled Push Down 50, Back 50 for time 5-45's/2-45's 1-25
800M Run
20 HSPU
15 Cleans 165/115
15 HSPU
10 Cleans
10 HSPU
5 Cleans
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