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, June 29, 2016



CrossFit 540: 5.15,6.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Holiday Schedule!
With the big weekend we wanted to let you know what we were planning for the 4th!
Sat: Normal hours
Sun: OFF - between the holiday and church we decided it would be the most skipped time
Mon: 7.30, 8.30 at BOTH gyms.  This will also be the start of a new 3 day cycle.

21 min AMRP
12 BJ
10 Pullups
8 KB Swings 55/35
6 Jerks A)115/75, B)95/55, C)65/35

Snatch Grip Dead to knees
50 ft of HS walks

Row 300M
rest 1 min
*reset rower each rd

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