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

Thursday, September 10, 2015



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

Sign ups are posted for WW3!!!  We need your help and you need a sweet shirt and a good time!  Throw down your info!

Please get your dues in if you have not as of yet

Bench Press
Max Reps @ BW/80%, B)80/60, C)60/40
alt w
Max Situps in 90 sec
*rest as needed between sets

Run 1 Mile for time

In remembrance
10 min AMRP
2 Deads a)225/155, B)185/135, C)155/105
001 Bar Over burpee
9 Pullups
11 Nasties

Emom 8 Split Squats
1 rep each leg @85-90 your 2 rep max

Run 1 Mile

12 thrusters 95/65
rest 30 sec

20 C2B
15 Deads 275/185
20 C2B

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