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	<title>Carolina CrossFit</title>
	<link>http://carolinacrossfit.org</link>
	<description>Forging Elite Fitness</description>
	<lastBuildDate>Fri, 12 Mar 2010 05:00:17 +0000</lastBuildDate>
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	<item>
		<title>GUT CHECK</title>
		<description><![CDATA[Friday

WOD
16 &#8211; 40 yd sprints
20 seconds rest between each sprint
down and back on the turf is 1

New Member On-Ramp is tonight @ 7:30
WEEKLY CHALLENGE
2 MUSCLE UPS &#38; 3 handstand push-ups

Malachi 3:10 God promises immeasurable blessings if we do His will. He even challenges us to test Him&#8211;submit yourself to His will, and see if He [...]]]></description>
		<link>http://carolinacrossfit.org/turf-sprints</link>
			</item>
	<item>
		<title>OLY SKILLS &amp; OPEN GYM</title>
		<description><![CDATA[Thursday (12 &#8211; 1 &#38; 3 &#8211; 6:30)

See what the pictures don&#8217;t tell you. Big thank you to Buz!
FOCUS (12-1)
SNATCH
SNATCH GRIP SWEEP
SNATCH GRIP PULL
SNATCH
OPEN GYM (3 &#8211; 6:30)
You&#8217;re free to come in and use this time to make up missed WODs, work on skill development, etc.
Dorothy would like to thank everyone who helped look for [...]]]></description>
		<link>http://carolinacrossfit.org/oly-skills-2</link>
			</item>
	<item>
		<title>WHEN IN ROMANIA</title>
		<description><![CDATA[Wednesday
WOD
Split Jerk
1 &#8211; 1 &#8211; 1 &#8211; 3 &#8211; 3 &#8211; 3
Romanian Deadlift
7 &#8211; 7 &#8211; 7
What&#8217;s a Romanian Deadlift? Check out the National Strength &#38; Conditioning Association&#8217;s analysis video and slideshow of the movement.

New Member On-Ramp is tonight @ 7:30
WEEKLY CHALLENGE
2 MUSCLE UPS &#38; 3 handstand push-ups

Malachi 3:10 God promises immeasurable blessings if we [...]]]></description>
		<link>http://carolinacrossfit.org/when-in-romania</link>
			</item>
	<item>
		<title>TWICE AS NICE</title>
		<description><![CDATA[Tuesday
Two days in a row AND I spelled your name right this time!
WOD
7 Rounds, 20 minute time cap 
5 Pistols, EAch leg
7 Dead Hang Pull-ups
10 GHD Sit-ups
If you signed up and paid for the Paleo/Zone nutrition challenge, please get in touch with me and let me know the details, as I&#8217;m not sure where Bobbi [...]]]></description>
		<link>http://carolinacrossfit.org/twice-as-nice</link>
			</item>
	<item>
		<title>EMOTM</title>
		<description><![CDATA[Monday
WOD
every minute on the minute for 7 minutes
3 Dead Lifts
2 Power Cleans
1 Clean
WEEKLY CHALLENGE
2 MUSCLE UPS &#38; 3 handstand push-ups

For those who haven&#8217;t seen the results from the 2010 CrossFit Sectionals:
Men: http://scores2010.crossfit.com/scoring/p/40/
Women: http://scores2010.crossfit.com/scoring/p/41/
Pictures are on Facebook
The New Member On-Ramp program continues tonight at 7:30. We’re working on Med-Ball Cleans tonight. If you feel you need [...]]]></description>
		<link>http://carolinacrossfit.org/emotm</link>
			</item>
	<item>
		<title>PARTNER UP</title>
		<description><![CDATA[Saturday
WOD
1 Snatch per minute for 9 minutes
and
RACE // Partner Sled Pull, 40 yds for each pull, 4 Forward and 2 Backwards
Try to find someone with the same body weight! One person rides the whole way then switch at the end of each pull.
Today starts the Sectional Qualifier in Fort Mill for the 2010 CrossFit Games. [...]]]></description>
		<link>http://carolinacrossfit.org/partner-up</link>
			</item>
	<item>
		<title>LOVE IT OR HATE IT</title>
		<description><![CDATA[Friday
WOD
3 Rounds for Time
25 Back Extensions
5 Overhead Squats (Rx is BW)
15 Knees to Elbows
The goal on this WOD is scale in order to complete 3 rounds in less than 10 minutes.
The New Member On-Ramp program continues tonight at 7:30. We’re working on the Deadlift &#38; Sumo Deadlift High Pull tonight. If you feel you need [...]]]></description>
		<link>http://carolinacrossfit.org/love-it-or-hate-it-2</link>
			</item>
	<item>
		<title>OLY SKILLS</title>
		<description><![CDATA[Thursday (12pm-1pm)
Focus
CLEAN

Bar Sweep


Bar Sweep High pull


Clean

Tonight at Blue (on Lady Street), Karen is hosting a Going Away Party for Rayna. She&#8217;s going to Texas for Army Officer Candidate School. Go Rayna! We&#8217;ll miss seeing your beautiful face!
Orientation is tonight at 5:30 with Uncle Dan, who graciously volunteers his time to lead this class.
Friday is the [...]]]></description>
		<link>http://carolinacrossfit.org/oly-skills</link>
			</item>
	<item>
		<title>BARBELL LUNGE</title>
		<description><![CDATA[Wednesday
WOD
Barbell Lunge
2 minute rest between each set
5 x 5
Tammy, we&#8217;re all looking forward to hearing your rhyming skills with this one&#8230;
The New Member On-Ramp program continues tonight at 7:30. It&#8217;s not too late if any of your friends want to start CrossFit! Tonight we&#8217;re working on the Press, Push Press and Push Jerk. If you [...]]]></description>
		<link>http://carolinacrossfit.org/barbell-lunge</link>
			</item>
	<item>
		<title>1,020 Seconds</title>
		<description><![CDATA[Tuesday
WOD
17 minute cap, 3 Rounds for time
50 Double Unders
40 Dumbbell Thrusters
30 Pull-ups
20 24-inch Box Jumps
10 Knees to elbow
Our New Member On-Ramp program kicked off to a great start last night. Special thanks to Uncle Dan &#38; Brian A. for staying late and helping out! If new members come to your class, take some time to [...]]]></description>
		<link>http://carolinacrossfit.org/1020-seconds</link>
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