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	<title>Grapevine CrossFit &#124; CrossFit, CrossFit Kids, Personal Training, Olympic Lifting</title>
	<link>http://grapevinecrossfit.com</link>
	<description>CrossFit, CrossFit Kids, Personal Training, Olympic Lifting</description>
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		<title>Sunday 02/05/12</title>
		<description><![CDATA[&#8220;Jack&#8221; 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Max Rounds in 20 Min Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from [...]]]></description>
		<link>http://grapevinecrossfit.com/2012/02/04/sunday-020512/6938</link>
			</item>
	<item>
		<title>Saturday 02/04/12</title>
		<description><![CDATA[2 rounds: 800m Run 10 Burpee Pull-Ups 20 Push-Ups 30 Walking Lunges 40 Squats 50 Sit-Ups then, Dessert *Post times to comments]]></description>
		<link>http://grapevinecrossfit.com/2012/02/03/saturday-020412/6934</link>
			</item>
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		<title>Friday 02/03/12</title>
		<description><![CDATA[15:00 Gymnastics Bar Work -Body Levers, STC, etc&#8230; then, Unknown &#8220;Fran&#8221; 21-15-9 Thrusters 95m/65w Pull-Ups Rules: You must choose a weight accordingly to fit in 3-6:00 time frame. You will not be able to see the clock. One burpee for each second over or under the time.]]></description>
		<link>http://grapevinecrossfit.com/2012/02/02/friday-020312/6931</link>
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		<title>Thursday 02/02/12</title>
		<description><![CDATA[Good Mornings 5&#215;5 -65% of RDL weight then, Weighted Push-Ups 5&#215;10]]></description>
		<link>http://grapevinecrossfit.com/2012/02/01/thursday-020212/6930</link>
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		<title>Wednesday 02/01/12</title>
		<description><![CDATA[Happy February! 10:00 HPSU Work -Be productive! Try negatives, inclined box push-ups, etc&#8230; then, AMRAP 12:00 200m Run 15 KB Swings 10 Box Jumps]]></description>
		<link>http://grapevinecrossfit.com/2012/01/31/wednesday-020112/6925</link>
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		<title>Tuesday 01/31/12</title>
		<description><![CDATA[3 attempts at max rep Double-Under For the work-out -10 of that number, up to 50 50 Double Unders (or your max rep -10) 15 Deadlift 135m/95w 50 Double Unders 15 Hang Power Clean 50 Double Unders 15 Front Squats 50 Double Unders 15 Push Press 50 Double Unders 15 Back Squats 50 Double Unders [...]]]></description>
		<link>http://grapevinecrossfit.com/2012/01/30/tuesday-013112/6921</link>
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		<title>Monday 01/30/12</title>
		<description><![CDATA[Back Squat 2 sets, 5 reps 1 set, max reps +10 from last lift Press 2 sets, 5 reps 1 set, max reps +5 from last lift -must clean from the ground Then, Strict Pull-Up Ladder 10-9-8-7-6-5-4-3-2-1]]></description>
		<link>http://grapevinecrossfit.com/2012/01/29/monday-013012/6919</link>
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		<title>Sunday 01/29/12</title>
		<description><![CDATA[AMRAP 15:00 6 KB C&#38;J (Each Arm) 100ft Farmers Carry 1 Rope Climb *Post loads and times to comments]]></description>
		<link>http://grapevinecrossfit.com/2012/01/28/sunday-012912/6909</link>
			</item>
	<item>
		<title>Saturday 1/28/12</title>
		<description><![CDATA[5 rounds: 30m Burpee Broad Jump 30m Reverse Walking Lunge 10 Pull-Ups 10 Box Jumps then, In teams of 2: 10x 100m Sprint -Partner holds squat while other is sprinting]]></description>
		<link>http://grapevinecrossfit.com/2012/01/27/saturday-12812/6906</link>
			</item>
	<item>
		<title>Friday 01/27/12</title>
		<description><![CDATA[Overhead Squat 5&#215;5 -Add weight each set Push Jerk 3&#215;3 -Must clean from the ground then, 5&#215;15 Weighted Sit-Ups &#160; The Overhead Squat by Greg Glassman The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy [...]]]></description>
		<link>http://grapevinecrossfit.com/2012/01/26/friday-012712/6894</link>
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