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	<title>Carolina CrossFit</title>
	<link>http://carolinacrossfit.org</link>
	<description>Forging Elite Fitness</description>
	<lastBuildDate>Mon, 08 Feb 2010 06:13:55 +0000</lastBuildDate>
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	<item>
		<title>Competition</title>
		<description><![CDATA[Monday
WOD:
&#8220;Cindy&#8221;
As Many Rounds as Possible In 20 Minutes of:
5 Pull Ups
10 Push Ups
15 Squats
Post rounds to comments.

Brandon K. performing one of 20 reps at 315# deadlifts at this past weekend&#8217;s Garage Games in Woodstock, GA
 
Have you ever thought of competing outside the walls of CCF?  Events like the Garage Games occur all over the place [...]]]></description>
		<link>http://carolinacrossfit.org/competition</link>
			</item>
	<item>
		<title>Learn Something New</title>
		<description><![CDATA[Saturday
Kettlebell Workshop
 

Brandon coaching the Turkish Get Up
 
Kettlebell Workshop Today!
CCF will hold a Kettlebell Skills Class today.  Brandon will be coaching the class and introducing the applications of kettlebells along with tons of other movements and exercises.  Brandon works with Jeff Martone, CFHQ Subject Matter Expert, and will be able to break the movements down for you and [...]]]></description>
		<link>http://carolinacrossfit.org/learn-something-new</link>
			</item>
	<item>
		<title>Move Weight</title>
		<description><![CDATA[Friday
WOD:
Clean 1-1-1-1-1
Post loads to comments.
 
 

Robby executing a Clean

Kettlebell Workshop This Saturday!
CCF will hold a Kettlebell Skills Class this Saturday, Feb 6.  Brandon will be coaching the class and introducing the applications of kettlebells along with tons of other movements and exercises.  Brandon works with Jeff Martone, CFHQ Subject Matter Expert, and will be able to break the [...]]]></description>
		<link>http://carolinacrossfit.org/move-weight-2</link>
			</item>
	<item>
		<title>Skill Work</title>
		<description><![CDATA[Thursday
Lift Session 12:00 to 1:00
Drills &#38; Practice: Jerk

Robby executing a Push Jerk
 
Kettlebell Workshop This Saturday!
CCF will hold a Kettlebell Skills Class this Saturday, Feb 6.  Brandon will be coaching the class and introducing the applications of kettlebells along with tons of other movements and exercises.  Brandon works with Jeff Martone, CFHQ Subject Matter Expert, and will be [...]]]></description>
		<link>http://carolinacrossfit.org/skill-work</link>
			</item>
	<item>
		<title>What&#8217;s Worse Than &#8220;Fran&#8221;?</title>
		<description><![CDATA[Wednesday
WOD:
&#8220;Friane&#8221;
21-15-9 for time of:
Deadlift (Men 225 / Women 185)
Pull Ups
Thrusters (Men 95 / Women 65)
Handstand Push Ups
Post time to comments.

Bodies in motion! 
Kettlebell Workshop This Saturday!
CCF will hold a Kettlebell Skills Class this Saturday, Feb 6.  Brandon will be coaching the class and introducing the applications of kettlebells along with tons of other movements and exercises.  Brandon [...]]]></description>
		<link>http://carolinacrossfit.org/whats-worse-than-fran</link>
			</item>
	<item>
		<title>Dip &amp; Drive</title>
		<description><![CDATA[Tuesday
WOD:
Push Press
5-5-5-5-5
Post loads to comments.
 
 One of my favorite pics used to date!  Look how determined Kelli is!
 
Congrats to Kelli and Lee today on their 2 Year Wedding Anniversary!  You two are no longer considered newlyweds!  Getting married on Groundhog Day is pretty cool though.
____________________________________
“True friendship isn’t about being there when it’s convenient, it’s about being [...]]]></description>
		<link>http://carolinacrossfit.org/dip-drive</link>
			</item>
	<item>
		<title>Bundle Up</title>
		<description><![CDATA[Monday
WOD:
4 Rounds for time of:
800 Meter Sprint / Rest 1 Minute
400 Meter Sprint / Rest 2 Minutes
 
Post time to comments.
 

Uncle Dan on the Deadlift
Many of you know Dan, or as we call him &#8220;Uncle Dan&#8221;.  He has been with CCF since pretty much the beginning.  You guys may not know that Uncle Dan, along with Brian [...]]]></description>
		<link>http://carolinacrossfit.org/bundle-up</link>
			</item>
	<item>
		<title>Crappy Weather</title>
		<description><![CDATA[WOD:
Saturday
Play Day!
Stop by (weather permitting) and work on some &#8220;odd&#8221; movements and competitions!

Have You Seen This Guy?  We Haven&#8217;t Seen Him for 2 Weeks!! This is Chuck in is &#8220;after&#8221; pic for the 2009 Paleo Challenge.
 
The weather is sketchy!  Stay tuned to carolinacrossfit.org to see if we will be opened or closed today.  We will update [...]]]></description>
		<link>http://carolinacrossfit.org/crappy-weather</link>
			</item>
	<item>
		<title>Hold On Tight!</title>
		<description><![CDATA[Friday
WOD:
Hang Snatch
2-2-2-2-2
Post loads to comments.
 

Olympic Lifter from the Chinese National Team performing a 140kg (308lbs) Hang Snatch.  It is estimated that the lifter weighs a little over 140lbs.  Holy cow!
_______________________
LIFTING ON THURSDAY
Every Thursday at 12:00pm Paul holds a class for skills and drills on the Olympic Lifts.  If you are interested in attending, just show [...]]]></description>
		<link>http://carolinacrossfit.org/hold-on-tight</link>
			</item>
	<item>
		<title>Take Care</title>
		<description><![CDATA[Wednesday
WOD:
&#8220;The Chief&#8221;
As Many Rounds as Possible in 3 Minutes of:
3 Power Cleans (Men/135 Women/95)
6 Push Ups
9 Air Squats
Rest 1 Minute
Repeat for a total of 5 Cycles
Post rounds to comments

Start, middle, and finish of a ground to overhead movement
It would appear that you guys and gals are making some great gains in strength lately!  Hey, it&#8217;s [...]]]></description>
		<link>http://carolinacrossfit.org/take-care</link>
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