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

Wednesday, January 6, 2016



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

Our new Cause of the Month will be Cupid's Fun Run!  One of our own nominated this event because  they are planning on doing it themselves!  Cupids Fun Run is a fundraiser for the Children's Tumor Foundation, in which those participating run a mile in their undies:)  We realize that not ALL of you will be interested in stripping down to your 'good times', but you can still donate to the cause....which is a pretty stinking good one.
So if you identify with this cause or if it just pulls on  your heart strings, drop something in the bucket.  Anything helps.  As always, 540 will match any amount given.
And if you DO want to run....

Pausing Front Squat
7 sets of 4 @ 70-75 Front Squat max - accelerate as quickly as possible

2 min AMRP
Squat Clean to OH A)135/95, B)115/75, C)95/55
rest 1

Pausing Front Squats

Row 500
10 Power Snatch 95/65
10 Thrusters

rest 6 min

Clean and Jerk
Emom 10
@70 and rise

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