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, February 3, 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

Please make sure dues are paid no later than Friday to avoid a late fee.

HAVE YOU SIGNED UP FOR THE OPEN????  WHY NOT????  Big prizes for our In House competition.  Everyone is encouraged to join.  We will have scaled options!  You will NOT bring your team down!  Sign up and get out of that comfort box you have been staying in!

Front Squat
10*2@70-75 - from the ground if possible  - rest 1 min between

HPC A)115/75, B)95/65, C)75/55
When done perform 30 OH Burpees
** score BOTH wods for time

Front Squats

14 min AMRP
7 MU
50 WB
100 DU

Cals Rowed
Burpees over Rower
Front Squats 115/75

1 comment:

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