5/4/2016

5/4

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

News and Housekeeping!

Our current 540 cause was helping out one of our own, Dunia Maritza, out with her Dues at the U of A so that she can continue rocking HSPU with us at 540!  The in Gym donations were 1038 dollars! With the 540 match, that raises the amount to 2078 dollars!  There was also a go fund me act that many of you donated to that also raised over 2000 dollars.  Over 4 grand all told!  Well done to everyone!  It is a wonderful and good thing that we can do so much good and put others before our own current wants in the name of friendship!

2nd,
We realize that everyone has busy lives with multiple facets ongoing each and every day.  But we ask that moving forward, athletes please begin their workout at the start time of the session that they plan on attending.  We want everyone to enjoy the gym to the fullest and get be able to get back to their lives, but we also want to maintain a level of cohesiveness at 540 as well.  The trainers will make every effort to ensure that class begins on time and that it continues to flow in a timely manner.  That being said, please note that athletes will be expected to begin the workout at no later than 10 minutes after class start time.  This will help us at 540 to get everyone in and out in a manner in which can be planned and expected for as much as possible.  Thanks everyone!

16 min Emom
Evens: 10 sec Pullup Hold - chin over bar
Odds: 7 or 6 or 5 Kipping Pullups

10 rds
Ev 90 seconds
3 Deads
A)255/165, B)225/145, C)185/115
Run 200M
Score each for time

AAB

3rds
Max Strict HSPU, if over 15, Def strict
50 ft HS Walks
for time
200 M Row
15 KB Swings 70/55
5 BMU

10 rds
Ev 90 seconds
3 Deads
A)255/165, B)225/145, C)185/115
Run 200M
Score each for time