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, March 16, 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

We will plan on doing 16.4 on during Saturdays sessions.  We will open North up at 4.30-5.30 on Friday for those wanting to get an early shot at the wod.

Reminder shout out to YTFS (Your total fitness Shop) and Nathan for hooking up the weekly winners every week with great stuff.  Not bad for a free comp!  If you need CF gear, there is a very good chance they have what you are needing, and its always nice to not only support local, but one of our own.

8 min EMoM
Push Press
3 Reps @ 70 - from ground

Run 400M
Rest 1 min

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