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, August 24, 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 are having a Welcome back to the U of A/Welcome Brandon Party at South on Friday at 6.30.  The 6.30 class will be cancelled at South and we will be grilling out burgers and dogs.  BYOB and we hope to see everyone there!

EMoM for 8
2 Clean and pause Jerk
* When clean is received, pause at bottom
of catch, then finish Jerk in one movement

20 min AMRP
5 Cleans A)145/100, B)115/75, C)95/55
10 T2B
15 WB

Clean and Pause Jerk
1-1-1-1-1-1-1 AHAP


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