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

Monday, April 25, 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

Hey team!  Wanted to let everyone know that there is a neat feature on the Wodify app under settings in which you can leave feedback.  And if you are wanting to keep you name out of it.... you can do that too!  We want to hear what you have to say, negative or positive, so we can either make corrections or continue on.... please take the time to let us know what you think about the program!

Back Squats
8 sets of 3@70 - rest 1 min between

50 Pullups
50 Burpee Box Jumps
50 KB Swings 55/35
50 G2OH 95/65

Back Squats

Snatch Grip Bent over rows * 8
50 ft HS Walk
8 3 sec hold Ring dips
8 Good Mornings

12 min AMRP
12 G2OH 75/55
30 DU

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