12/21/2015
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
Holiday Hours!
NORTH: Normal Three Day cycle, rest day on Christmas Eve and Christmas
SOUTH: Normal Mon, Tues, but may cancel eve sessions on Wens, rest day on Christmas Eve and Christmas
*Regular hours and normal three day cycle starting Saturday.
540 Team! 170 dollars and 20 toy donations were given for Toys for Tots this Christmas! With the 540 match we raised 340 dollars to help a few children have a better holiday. So many of us have such blessed lives and its wonderful to see our family reach out and make sure a few extra kiddos have a Christmas to remember. Thank you to everyone that gave and sacrificed for someone elses well being.
Front Squat Complex
8 rds
1 Front
1 1/4 Front Squat
1 Dropping Front Squat @70-75
Squat Clean
1-1-1-1-1-1
100 DU
50 KB Swings 55/35
25 Thrusters 95/65
Extra
500M Row
25 Oh Burpees
AAB
Front Squat Complex
8 rds
1 Front
1 1/4 Front Squat
1 Dropping Front Squat @70-75
Squat Clean
1-1-1-1-1-1
100 DU
50 KB Swings 55/35
25 Thrusters 95/65
3rds
10 Deads 275/185
10 Bar Facing Burpees
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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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