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	<title>CrossFit 864 </title>
	<link>http://crossfit864.com</link>
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		<title>Monday September 6, 2010</title>
		<description><![CDATA[CrossFit 864 &#8211; Open for one WOD today.
Labor Day Workout at 9:00a.m. show up and hit it hard.
If you were checking out the site to see if you like the workout and to decide if you were going to show up&#8230;.well, you are out of luck and will have to be a true CrossFitter and [...]]]></description>
		<link>http://crossfit864.com/?p=962</link>
			</item>
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		<title>Sunday September 5, 2010</title>
		<description><![CDATA[CrossFit 864 &#8211; Rest Day

Have a great Sunday! Hope that you get the opportunity to go to church today, spend a lot of family time together and maybe work in a nap if you are lucky.
“What you heard from me, keep as the pattern of sound teaching, with faith and love in Christ Jesus. Guard [...]]]></description>
		<link>http://crossfit864.com/?p=960</link>
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		<title>Saturday September 4, 2010</title>
		<description><![CDATA[CrossFit 864 &#8211; 8:30a.m. &#8211; Team Workout
Post your workout on CrossFit 864 Facebook
“This is what the LORD says— your Redeemer, the Holy One of Israel: &#8220;I am the LORD your God, who teaches you what is best for you, who directs you in the way you should go.”
- Isaiah 48:17

People who are unable to motivate [...]]]></description>
		<link>http://crossfit864.com/?p=958</link>
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		<title>Friday September 3, 2010</title>
		<description><![CDATA[CF 864 &#8211; 4:15p.m./5:15p.m./6:15p.m.
Post your workout on CrossFit 864 Facebook

Start your warm up when you arrive &#8211; posted on the whiteboard
Spend 10-15 minutes on warm up. In order to keep things on schedule we will make every effort to start the wod by half past the hour. Everyone starts together as a group.
Hydrate &#8211; drink [...]]]></description>
		<link>http://crossfit864.com/?p=956</link>
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		<title>Thursday September 2, 2010</title>
		<description><![CDATA[CF 864 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Post your time on CrossFit864 Facebook
For time - complete the following
30-25-20-15-10 rounds of:
Burpees
Box Jumps(24/20)
Toes to Bar

FORM/FROM (Full Range of Motion) on ALL reps &#8211; not just some of them. If you get a partial rep don&#8217;t cheat yourself&#8230;.so don&#8217;t count it. Who cares how fast you do it if your form is sloppy.
Hydrate [...]]]></description>
		<link>http://crossfit864.com/?p=953</link>
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		<title>Wednesday September 1, 2010</title>
		<description><![CDATA[CF 864 &#8211; 5:15a.m./9:00a.m.
Post your time on CrossFit 864 Facebook
New warm up posted on the whiteboard. Start warming up on your own when you arrive. Work on some light weight ground to overhead during your warm up today.
WOD Rx&#8217;d =
3 rounds for time:
95 pound ground to overhead, 10 reps
200 meter shuffle sprint, 50 meters down [...]]]></description>
		<link>http://crossfit864.com/?p=951</link>
			</item>
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		<title>Tuesday August 31, 2010</title>
		<description><![CDATA[CrossFit 864 &#8220;No Whining Zone&#8221;
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Post your time on CrossFit 864 Facebook
&#8220;Helen&#8221;

400 meter run
21 kettlebell swings &#8211; 1.5 pood
12 pull-ups
Hydrate &#8211; Stretch &#8211; Refuel
I came to you in weakness and fear, and with much trembling. My message and my preaching were not with wise and persuasive words, but with a demonstration of the Spirit&#8217;s power, so [...]]]></description>
		<link>http://crossfit864.com/?p=949</link>
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		<title>Monday August 30, 2010</title>
		<description><![CDATA[CF 864 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Post your time on CrossFit 864 Facebook
CF Hero Workout
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his [...]]]></description>
		<link>http://crossfit864.com/?p=947</link>
			</item>
	<item>
		<title>Sunday August 29, 2010</title>
		<description><![CDATA[CrossFit 864 &#8211; Rest Day
Have a great Sunday! Hope that you get plenty of family time and get rested up for a great new week of CrossFitting starting on Monday. It&#8217;s awesome to be part of the CrossFit 864 community.

“Jesus answered, &#8220;The work of God is this: to believe in the one he has sent.”
- [...]]]></description>
		<link>http://crossfit864.com/?p=945</link>
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		<title>Saturday August 28, 2010</title>
		<description><![CDATA[CrossFit 864 &#8211; Saturday 8:30a.m. Post on CrossFit 864 Facebook
&#8220;Team Workout CF 864 Style&#8221;
Jesus said to them, &#8220;I tell you the truth, at the renewal of all things, when the Son of Man sits on his glorious throne, you who have followed me will also sit on twelve thrones, judging the twelve tribes of Israel. [...]]]></description>
		<link>http://crossfit864.com/?p=937</link>
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