12/14/2017

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

NEW YEAR HOUSEKEEPING!!!!

We have some fun stuff planned for the new year and then a few things that we want to change to keep 540 being the best it can be.

!) Goal Sheets!  Starting Monday, We will be handing out goal sheets to everyone and strongly encouraging filling these out and getting back with us.  This will be a list of questions of what you want to see happen for you at 540 this year and how we can help you get there.  We want 2018 to exceed your expectations by far, and this is step one.

2) Nutrition and Mobility clinics headed your way in the new year.  Some of you who have been around for a while remember Alonzo who used to be a trainer here.  He was, and is awesome.  He is planning on coming in and giving us a short Mobility clinic so that we can attack the areas that hold us back the most.  We are also planning on sharing some nutritional knowledge so that we can make sure we don't sabotage all of our hard efforts!!

3)Slight change in billing.  Beginning in January we will no longer allow month to month payments.  Members must sign up for the draft or pay in bulk.  Some bulk payments will earn a discounted rate, but the smallest payment able to pay cash or credit will be for 3 months.  We thank you for your understanding.

Front Squats
If NME is >6 5-6 reps @ 83 for 5 sets 10x3 rest 2-3 mins
If NME is <6 5-6 reps @ 80 for 5 sets 10x3 rest 2-3 mins

30 min EMoM
1) 10/8/6 Pullups/ C2B
2)15/12/10 WB + 5 Burpees
3)1 Clean / Snatch @ 75-80 + 20 DU +1 Clean / Snatch