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	<title>Carolina CrossFit</title>
	<link>http://carolinacrossfit.org</link>
	<description>Forging Elite Fitness</description>
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		<title>SOMETHING NEW + OPEN GYM + AC + ORIENTATION</title>
		<description><![CDATA[Thursday Gymnastics Skills 12-1 Bill will be holding this &#8220;workshop&#8221; for anyone wanting to improve their bodyweight movements (forward rolls, handstands, handstand-push-ups, pull-ups, etc). I encourage you all to come if you can&#8230;let this be a hint for what&#8217;s to come Friday. Open Gym 3:30-6:30 Orientation 5:30 Active Recovery 5:30-6:00 On Sunday, August 15th, Low [...]]]></description>
		<link>http://carolinacrossfit.org/something-new-open-gym-ac-orientation</link>
			</item>
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		<title>JUMP ROPE, ANYONE?</title>
		<description><![CDATA[Wednesday WOD 2 minutes of each Jump rope singles Push-ups Jump rope singles Squats Jump rope singles Sit-ups Jump rope singles Pull-ups Jump rope singles Kettle Bell Swings (1.5 pood/1 pood) score is reps. jump rump singles are &#8220;rest&#8221; and do not count in your rep total. &#8220;Be Devoted to one another in brotherly love. [...]]]></description>
		<link>http://carolinacrossfit.org/jump-rope-anyone</link>
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		<title>Ben Waller</title>
		<description><![CDATA[Age: 22 Occupation: CCF Intern/RUF Intern (Reformed University Fellowship, College ministry) CrossFit-ing since: November 2009 Something other members wouldn’t know about you: I am a huge music fan and have been playing guitar for about 7 years. Biggest accomplishment you think can be attributed to CrossFit: learning how to push myself to the edge mentally/physically. [...]]]></description>
		<link>http://carolinacrossfit.org/ben-waller</link>
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		<title>SPRINT BABY SPRINT</title>
		<description><![CDATA[Tuesday WOD Back Squat 3x3x3x3x3 and 8 rounds Sprint 100 meters rest 30 seconds Athlete Profile Ben Waller &#8220;Be Devoted to one another in brotherly love. Honor one another above yourselves.” Romans 12:10 Share on Facebook]]></description>
		<link>http://carolinacrossfit.org/sprint-baby-sprint</link>
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		<title>WHEN WAS THE LAST TIME YOU JUMPED?</title>
		<description><![CDATA[Monday WOD 4 rounds 12 Bodyweight Deadlifts 9 Pull-ups 6 Forward Rolls to Broad Jump &#8220;Be Devoted to one another in brotherly love. Honor one another above yourselves.” Romans 12:10 Share on Facebook]]></description>
		<link>http://carolinacrossfit.org/when-was-the-last-time-you-jumped</link>
			</item>
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		<title>TWO OF YOUR FAVS</title>
		<description><![CDATA[Saturday WOD 7 Rounds 10 mb cleans (20/12) 10 burpees Please remember to throw away your water bottles and put your equipment away after you finish your workout and have had a chance to recover. I would like to leave it open to trainers to prescribe post WOD punishment for not cleaning up, but that&#8217;s [...]]]></description>
		<link>http://carolinacrossfit.org/two-favs</link>
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		<title>WEAR YO LONG SOCKS!</title>
		<description><![CDATA[Friday WOD 5 rounds 5 Rope Climbs 10 Ground to Overhead (135/95) Please remember to throw away your water bottles and put your equipment away after you finish your workout and have had a chance to recover. I would like to leave it open to trainers to prescribe post WOD punishment for not cleaning up, [...]]]></description>
		<link>http://carolinacrossfit.org/socks</link>
			</item>
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		<title>OPEN GYM &amp; AR</title>
		<description><![CDATA[Thursday No Oly Skills Open Gym 3:30-6:30 Orientation 5:30 Active Recovery 5:30-6:00 Undoubtedly, you have all read the 2010 Dietary Guidelines by now. In case you haven&#8217;t made it all the way through them, I wanted to post a summary from one of my favorite blogs, what the Advisory Committee (a committee that has been [...]]]></description>
		<link>http://carolinacrossfit.org/open-gym-ar</link>
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		<title>A WHOLE LOTTA AWESOMENESS</title>
		<description><![CDATA[Wednesday WOD 50 Wall Balls (20/12) 25 Pullups 50 Lateral Box Jumps over box 20&#8243; 25 Pullups 50 Walking Lunges 25 Pullups 50 Pushups 25 Pullups Share on Facebook]]></description>
		<link>http://carolinacrossfit.org/a-whole-lotta-awesomeness</link>
			</item>
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		<title>POWER CLEAN &amp; SPRINTS</title>
		<description><![CDATA[Tuesday WOD Power Clean 1-1-1-1-1 and 100m Sprint rest 15 seconds 200m Sprint rest 30 seconds 400m Sprint rest 1 minute 800m Sprint Share on Facebook]]></description>
		<link>http://carolinacrossfit.org/power-clean-sprints</link>
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