5/9/2011

5/9
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30

Foundations A-1, and B-1 at 6.30 pm in South

Deadlifts
2 reps at 70%
2 reps at 75%
2 reps at 80%
1 rep at 90%
1 rep at 95%
PR??

then

in 10 min
Run 800 M
and perform as many 1 Hanging squat Snatches (or hanging cleans) and 1 burpee as you can with the leftover time

NEXT Sunday:)

Next Sunday we will have a CrossFit 540 Cookout at the Springdale Location.  We will have the 8 and 12 sessions and then fire up the grill and pop the bottles and have a good time!  Feel free to invite your friends!!

We provide the grub, you provide the drinks.

5/8/2011

5/8
CrossFit 540: 8, 12,1,2
540 South: 12

Power or Clean and Jerk
Find your max
1-1-1-1-1

then... for Mothers Day!!!!

'Congratulations, its a .....medball'

5 rds
25 Lunges with your baby (20 or 14lb medball)
20 Situps
rest one minute

get a sitter...

then 1 min AMRP of lunges (no baby!)
1 min AMRP of situps (still no baby!)

Happy Mothers Day!

5/7/2011

5/7

CrossFit 540: 7,8,9,10,11
540 South:  10!!!!


Note, South is meeting at 10 am only tomorrow!


Team Murph
Each class will be a team unto themselves.  They will compete against the other classes that come in throughout the day.

I will explain the format tomorrow.  But you get an idea with Murph being in the title.

5/4
CrossFit 540: 5.15,6.16,8.15,11.30,4.30,5.30
540 South: 6.15, 11.30,4.30,5.30

Foundations A-3 at 6.30 in South

Nate


In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. 

20 Min AMRP

2 Muscle UP (6 Pullups, 6 Ring Dips or 12 Box Dips)

4 HSPU

8 KB Swings

A)MU, HSPU, 70/55

B)Pullups/Ring Dips, One mat, 70/55

C)Blue,Blue, Two Matts, 55/35

5/4
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15, 11.30, 4.30,5.30

Foundations sessions A-2 at 6.30pm in South


Abbate


U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. 

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Bini


Run a Mile
21 Clean and Jerk 155/105 (if it doesnt say power... you're squatting)
Run 800 M
21 Clean and Jerk
Run a Mile


A)155/105
B)135/85
C)115/75

5/3/2011

5/3/2011

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15, 11.30,4.30,5.30

Foundations A-1,B-1 At 6.30 in Fayetteville

'Nutts'

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall. 


10 HSPU
15 Deadlifts 250/185
25 Box Jumps 30 Inch Boxes/24
50 Pullups
100 Wall Balls
200 DU
Run 400 M w plate