6/12/2011

6/12 Sessions at:
CrossFit 540 North only.
8, 12, 1, and 2

5K

6/11/2011

6/11

Rest Day!!!!

And Pool party at 2!!!!!

Check our fb page

Heads up!!!

Team if you are planning on coming to the Pool Party at Sam's place on Sat, (and we really hope you come out.... it will be a really good time)  then please find CrossFit 540 on Facebook and let us know if you are planning on coming.  We have an event signup on our page.  Also if you happen to bring a side or dessert, let us know is the comments.

The pool party is on Sat at 2.  Directions are on FB.

Also, on Sunday, we will not have sessions at South!!!!! we will be doing a 5k, and North has a better area to run.  So again, all sessions will be at North on Sunday!

Mondays wod will be decided by the attendance of Sundays wod.  Sometimes guys, you just have to take your medicine.

6/10/2011

6/10
CrossFit 540:5.15,6.16,8.15,11.30,4.30,5.30,6.30
540 South: 6.15, 11.30,4.30,5.30,6.30

*****Team, if you were .....'too busy'.... to make it in for the running wod today, make sure you are on time for the wod today.  Mayhap there might be a makeup test :)

Fight Gone Bad

3rds
1 min of Wall Balls
1 min of SDHP 75/45
1 min of Box Jumps
1 min of Push Press
1 min of Rowing
1 min of rest

Score total reps

Pool Party

Pool Party at Sam's Place this Saturday!!!
2:00pm
There will be a sign-up sheet at the box, so if you are interested in bringing food, please sign your name and what item you plan to bring.  The Aiken's will be providing the meat and margaritas!!  Bring your favorite beverage.
Adults only this time gang!

Address and directions:
5303 Braebourne Ct
Rogers, AR 72758

North on 540
Take Promenade Exit
Turn Left off exit
Go to 3rd light in front of Pinnacle
Turn Left onto Champions
Go less than 1/2 mile and take Right on Southgate
Go a little over 1/2 mile and take a Left into Shadow Valley
Tell the gate your coming to see Sam Aiken
Out of gate, take Left and go about .6 miles to 4-way
Take Left on Carrington and turn Left into cul de sac
2nd house on Right

Come have fun in the sun with the 540 gang!!!!

6/9/2011

6/9
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South:6.15,11.30,4.30,5.30,6.30

Run 800 M for time
Rest as needed

Four different times.

Score all 4 times

AAB
5 rds
10 GHD's
20 DU

6/8/2011

6/8
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30,6.30

Grace
From Ground to OH for time

Must be counted for chance on Benchmark board

then

Front Squats
5-5-5-5 from 60 to 80% max