<?xml version="1.0" encoding="UTF-8"?><rss version="0.92">
<channel>
	<title>CrossFit 10</title>
	<link>http://www.crossfit10.com</link>
	<description>Fitness to the tenth power</description>
	<lastBuildDate>Wed, 08 Sep 2010 00:00:12 +0000</lastBuildDate>
	<docs>http://backend.userland.com/rss092</docs>
	<language>en</language>
	<!-- generator="WordPress/3.0" -->

	<item>
		<title>Wednesday, Sep. 8, 2010</title>
		<description><![CDATA[AMRAP 20 Minutes 5 Burpees 10 BW Rows (Beginners use the bar/Advanced use rings) 15 Overhead Squats (PVC) Cash Out: Max rep Double-Unders in 5 minutes.]]></description>
		<link>http://www.crossfit10.com/?p=4517</link>
			</item>
	<item>
		<title>Tuesday, Sep. 7, 2010</title>
		<description><![CDATA[For Time: 5 Rounds 10 Dumbbell Step-Ups (25lbs/45lbs. /18&#8243; box) 20 Kettlebell Swings (36lbs/53lbs.) 30 Double-Unders 40 Mountain Climbers]]></description>
		<link>http://www.crossfit10.com/?p=4564</link>
			</item>
	<item>
		<title>Saturday, Sep. 4, 2010</title>
		<description><![CDATA[Saturday WOD is on!!  Buford location.  9:00AM. Card Game Hearts &#8211; Sit-Ups w/Wallball Shot.  The ball just touch behind the head at the bottom. Diamonds &#8211; Ring Dips Spades &#8211; Virtual Shoveling (10lbs./25lbs.) &#8211; Over 18&#8243; box. Clubs &#8211; Squat Thrusts Jokers &#8211; 20 Over/Unders(10 per person) for another team! Here&#8217;s a short instructional video [...]]]></description>
		<link>http://www.crossfit10.com/?p=4570</link>
			</item>
	<item>
		<title>Friday, Sep. 3, 2010</title>
		<description><![CDATA[If you do Crossfit, you will have the guts to hang out in your undies on the banks of the Seine river too! 30-25-20-15 -10 Reps: Burpees Box Jumps (18&#8243;/24&#8243;) Toes to Bar]]></description>
		<link>http://www.crossfit10.com/?p=4543</link>
			</item>
	<item>
		<title>Thursday, Sep. 2, 2010</title>
		<description><![CDATA[AMRAP 20 Minutes: 10 Overhead Walking Lunges (25lbs./45lbs.) 15 Kettlebell Swings (36lbs./53lbs.) 200m Run/250m Row]]></description>
		<link>http://www.crossfit10.com/?p=4545</link>
			</item>
	<item>
		<title>Wednesday, Sep. 1, 2010</title>
		<description><![CDATA[5 Rounds: 50 Jump and Touch 40 Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups Mark on the wall with chalk an honest 18&#8243; above your tiptoe reach for the jumps. Cash Out: 400m sprint x 2 Rest the time it took you to do the first run. You must match your time with less than [...]]]></description>
		<link>http://www.crossfit10.com/?p=4513</link>
			</item>
	<item>
		<title>Tuesday, Aug. 31, 2010</title>
		<description><![CDATA[21-18-15-12-9-6-3 reps: Sumo Dead-lift High Pull (55lbs./75lbs.) Push Jerk (55lbs./75lbs.)]]></description>
		<link>http://www.crossfit10.com/?p=4534</link>
			</item>
	<item>
		<title>Monday WOD</title>
		<description><![CDATA[Laurie will be coaching a 5:30am and a 9am class today.  If you need to do an afternoon class, you will need to comment you are coming at whatever time, email Derek, call him, send him a smoke signal or reach him telepathically by 2:45 to make sure he will be here to coach you!  [...]]]></description>
		<link>http://www.crossfit10.com/?p=4511</link>
			</item>
	<item>
		<title>Saturday</title>
		<description><![CDATA[THERE WILL NOT BE A WOD TODAY.  CHECK  BACK TOMORROW FOR A POSSIBLE IMPROMPTU WOD ON SUNDAY AFTERNOON. HAVE A GREAT SATURDAY!! HAPPY BIRTHDAY ZOE!!!!!]]></description>
		<link>http://www.crossfit10.com/?p=4524</link>
			</item>
	<item>
		<title>Friday, Aug. 27, 2010</title>
		<description><![CDATA[3 Rounds 5 Rope Climbs 21 Ring dips 50 Squats]]></description>
		<link>http://www.crossfit10.com/?p=4496</link>
			</item>
</channel>
</rss>
