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Sunday, October 11, 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

Schedule for this week at 540.

Due to Wod War 3 happening this weekend we will have an altered schedule at the end of this week.  M, T, W, Th, we will stick to our normal schedule while trying to focus on "reloading" for both AAB and Gen Wods.  Limiting intensity and weights will be the main focus in allowing our bodies a break and chance to recover.

When coming back to the gym after our rest day on Wens, we will have a long 'cut off' style wod to fill you up before the weekend.  Try and make sure you come on Thursday, because we will be closed on Friday, Sat and Sun for Wod Wars.

We will start a new cycle on the Monday after.

If you are free on Friday we would love the help.  We will be rearranging the entire north gym to accommodate the event.  If you did not sign up to help on Sat, but would still like to, let your trainer know!  We will get your info and get you squared away!

Back Squats
10 sets of
1 - 3 sec descent Squats @60
1 - Pausing Squat
1 Squat
Rest 1 min between

Pullups / C2B
Front Lunges 95/65
Shoulder to OH

Accessory Closeout
30 sec of L Hangs
and HS Practice / Free Standing HS Practice and Wall-less HSPU

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