6/25/2011

Crossfit540
North 7, 8, 9, 10, 11am
540 South 10am only

WHOLE CLASS TEAM WOD

Score as many points for your class/team as you can in 30min!!! Exercise stations TBA :)

6/24/2011

6/24
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

Karen
150 Wall Balls
(im taking a wb w me to the beach.... to lean up against:)

AAB
Deadlifts
15 reps at 70-90% max

6/23/2011

6/23

Rest Day!!!!!

and

Foundations!

PLEASE make these classes a priority.  We will have sessions A and B tonight from 5.30 to 7.30

You will learn the basics of CF moves, philosophy, and diet.  These are required!

Open Gym as well.  Foundations and Open Gym will be at Springdale North.

6/22/2011

6/22
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

Angie
100 Pullups
100 Pushups
100 Situps
100 Squats

AAB
3rds
Max reps back squat at 80% max
max reps hspu or shoulder press at 80% max

NEWS!!!!

Foundations
We will have both A AND B this Thursday at the springdale location from 5.30 to 7.30

Foundations is required and very important.  Please make it a priority to come to the sessions if you have not attended BOTH a and b.  If you are not sure, then yeah probably come anyway.

540 KIDS

We will be doing a 540 Kids camp this summer in July.  This will be over 5 days from 8-12 at the North Gym.  The cost is 150 for the first child and 75 for each after.

Fitness will be a focal point, with fun hot on its heals.  Snacks will be provided and there will be tons of games.  Seek out Tricia and Wendi for more detailed info.

If successful, we will try and instigate a 540 Kids Class.  We will have a sign up at both locales.

Float Trip

We have moved this back to the 16th of July.  This will be a blast and we hope everyone will come out and relax and unwind outside of the burpees and heat of the gym.

Last day to sign up will be the 29th!!! Sign up sheets at both gyms.  Cost is 25

Although Nate was doing the deadlifts at mach speed, notice still the straightness of the back, and how close the bar is to his shins.  This keeps the power where it needs to be, and the injuries where they need to be....nonexistent.

6/21

Show up on time, we will have a quick warm up focusing on the Clean, and then get started straight away
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

Power Clean or Clean (Squat)
1-1-1-1-1-1-1
Find your new pr

then

the Filthy 50 / 2

Score weight and time, 25-30 min cut off

6/20/2011

6/20

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

'Elizibeth'

21-15-9

Cleans and ring dips

A)135/95

B)115/75, blue

C)95/65, green

then

3rds

1 min Wall Sits

25 Flytraps

or

AAB

Snatch Balance

4x1 Start at 50% oh squat weight and work up

Snatch

4x1 to max