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	<title>Grapevine CrossFit</title>
	<link>http://grapevinecrossfit.com</link>
	<description>CrossFit, Personal Training, Olympic Lifting, Kids Fitness</description>
	<lastBuildDate>Wed, 08 Sep 2010 12:04:26 +0000</lastBuildDate>
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	<item>
		<title>Wednesday 9/8/10</title>
		<description><![CDATA[&#8220;1/2 Arnie&#8221;
With a single 2 pood kettlebell: 

12 Turkish get-ups, Right arm
25 Swings
12 Overhead squats, Left arm
25 Swings
12 Overhead squats, Right arm
25 Swings
12 Turkish get-ups, Left arm

Although this is just the 1/2 Arnie it is in remembrance of  Los Angeles County Fire Fighter Specialist Arnaldo &#8220;Arnie&#8221; Quinones, 34,  who was killed in the line [...]]]></description>
		<link>http://grapevinecrossfit.com/2010/09/07/wednesday-9810/</link>
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		<title>Tuesday 9/7/10</title>
		<description><![CDATA[We hope everyone had a fantastic Labor Day weekend! Now it&#8217;s time to get to work back in the gym!!
HSPU Work
then,
Deadlift
5&#215;5
-Same weight across
Weighted GHD
5X5
-Alternate between Deadlift and GHD&#8217;s



]]></description>
		<link>http://grapevinecrossfit.com/2010/09/07/tuesday-9710/</link>
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		<title>Saturday 9/4/10</title>
		<description><![CDATA[Happy Birthday to Tony and Eric!!! Give them some birthday hugs when you see them!
I believe Birthday Burpees are in order as well&#8230;
In teams of 4:
As many reps as possible Wall Ball
-800m run
As many reps as possible Push-ups
-800m run
As many reps as possible KB Swings
*While  2 teammates are running, the other 2 are working

]]></description>
		<link>http://grapevinecrossfit.com/2010/09/03/saturday-9410/</link>
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		<title>Friday 9/3/10</title>
		<description><![CDATA[&#8220;Nancy&#8221;
-Compare to 11/17/09
5 Rounds for time of:
400m Run
15 OHS, 95M, 65W
*Post time and load to comments


]]></description>
		<link>http://grapevinecrossfit.com/2010/09/02/friday-9310/</link>
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		<title>Thursday 9/2/10</title>
		<description><![CDATA[For time:
15-10-5-10-15
Push Press, 115M, 85W; must clean from floor
Box Jumps, 24M, 20W
*Post loads and time to comments

Check out some pictures of our traveling CrossFitters:

]]></description>
		<link>http://grapevinecrossfit.com/2010/09/01/thursday-9210/</link>
			</item>
	<item>
		<title>ANNOUNCEMENT!</title>
		<description><![CDATA[We will not have regularly scheduled classes on Monday, September 6th, 2010 due to Labor Day. We will hold a 9am workout for all members. Feel free to join in if you are around. Have a great day!
]]></description>
		<link>http://grapevinecrossfit.com/2010/09/01/announcement-9/</link>
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		<title>Wednesday 9/1/10</title>
		<description><![CDATA[Welcome September!
Because we did GVCF&#8217;S b-day WOD yesterday, we will do Tom&#8217;s today! Compare to 4/24/10

“Officer Hruskocy”
5 Rounds:
15 Burpees
15 Deadlift
15 Pull-ups


]]></description>
		<link>http://grapevinecrossfit.com/2010/08/31/wednesday-9110/</link>
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		<title>Tuesday 8/31/10</title>
		<description><![CDATA[Happy Birthday Tom!!!! Everyone give him some spankings and nipple pinches when you see him! 
Also, Happy Birthday to GVCF! She turns 1 today! We will do our very first opening day workout and Tom&#8217;s B-day WOD tomorrow! I wanted to take a brief moment to say thank you to all that are here and [...]]]></description>
		<link>http://grapevinecrossfit.com/2010/08/30/tuesday-83110/</link>
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		<title>Monday 8/30/10</title>
		<description><![CDATA[Today is Lorin&#8217;s Birthday! Make sure you wish her a happy one!
Come in and see what exciting workout we have in celebration!
Thanks to everyone for a successful weekend. What a great turnout! We will officially be 1 year old tomorrow. Stay tuned&#8230;
READ: &#8220;Yeah, CrossFit is Expensive&#8230;&#8221; &#8211; CrossFit California City

 
 
]]></description>
		<link>http://grapevinecrossfit.com/2010/08/30/monday-83010/</link>
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	<item>
		<title>Saturday 8/28/10</title>
		<description><![CDATA[Happy Saturday!
Don&#8217;t forget today is Grapevine CrossFit&#8217;s 1 year birthday party to be held at noon.
We will still have our regularly scheduled workout at 9am! It&#8217;s a surprise though&#8230;so come in and check it out! 
Remember, Saturday workouts are a perfect opportunity to bring in friends and family to experience our great community here at [...]]]></description>
		<link>http://grapevinecrossfit.com/2010/08/27/saturday-82810/</link>
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