<?xml version="1.0" encoding="UTF-8"?><rss version="0.92">
<channel>
	<title>Crossfit 215</title>
	<link>http://crossfit215.com</link>
	<description>Fitness Doesn&#039;t Just Happen</description>
	<lastBuildDate>Sun, 05 Feb 2012 03:39:42 +0000</lastBuildDate>
	<docs>http://backend.userland.com/rss092</docs>
	<language>en</language>
	<xhtml:meta xmlns:xhtml="http://www.w3.org/1999/xhtml" name="robots" content="noindex" />

	<item>
		<title>Game Time!</title>
		<description><![CDATA[Ok boys and girls, the time is at hand &#8211; The 2012 Reebok CrossFit Open is upon us. This is what your fearless team has been getting you ready for and we are calling all hands on deck. No matter your ability, skill level, weakness or strengths, we are asking and urging for full participation [...]]]></description>
		<link>http://crossfit215.com/2012/02/04/game-time/</link>
			</item>
	<item>
		<title>Saturday 2/4/2012</title>
		<description><![CDATA[Warm Up
Dynamic
2-3 mins Z1 Work
WGS
Work up to a tough Burgener warm-up (max 85/55)
Mobility
Shoulder mobility (10 mins &#8211; get after it)
W.O.D.
3 Hang Snatch
6 OH Lunges
 For 400m
Dragon Training
A1. Pull-ups Cluster, 3 x tough set, R15, x4
 A2. Goblet Squat, 5.5.5. R15, x4
 A3. Good Morning, 4&#215;12
  +
 2 min &#8211; Max Shuttle run (80-90%)
 3 [...]]]></description>
		<link>http://crossfit215.com/2012/02/03/saturday-242012/</link>
			</item>
	<item>
		<title>Friday 2/3/2012</title>
		<description><![CDATA[Warm Up
Dynamic
2-3 Mins Z1 Work
Shoulder dislocate / ATW
Burgener Warm-Up (Clean Grip)
Lunge complex
Mobility
Wrist prep
A. 5 sets Hang Power Clean 2.2.2 rest 10-15s between doubles
B. Rack Jerk 5&#215;1 (Heavy) R90
C. 5 sets of:
    30m Shuttle Run
    8 Shoulder to overhead (135/95)
    30m Shuttle Run
    10 [...]]]></description>
		<link>http://crossfit215.com/2012/02/02/friday-232012/</link>
			</item>
	<item>
		<title>Thursday 2/1/2012</title>
		<description><![CDATA[Today is a recovery day, active if you choose. Come in and work on  your row, do some mobility work or get some aerobic work in. Coaches  will be there to work with you on any of those things.
If you missed a training day this week you may also com in and make [...]]]></description>
		<link>http://crossfit215.com/2012/02/01/thursday-212012/</link>
			</item>
	<item>
		<title>Wednesday 2/1/2012</title>
		<description><![CDATA[Warm Up
Dynamic
2-3 Mins Z1 Work
Wall Squats
+
3 Rds
OH Squats (PVC)
KB DL
Theraband &#8211; Lateral Walk
Mobility
Quads &#8211; Lacrosse ball, grid, tickler&#8230; whatever you can handle 
W.O.D.
A. Squat 5 x 10.8.8.6.6., R3
B. GHR 3 x 8-10, R2
C. Skills: 3 Rounds
1 Rope Climb (no legs if poss)
5 Pistols / Leg
2 Rope Climb
5 x 1 Max Height Wall Balls (beam baby!!!)
]]></description>
		<link>http://crossfit215.com/2012/01/31/wednesday-212012/</link>
			</item>
	<item>
		<title>Kicking it up a notch&#8230; BAM!</title>
		<description><![CDATA[It&#8217;s been three weeks so far. Time flys when you are having fun right!? We hope you&#8217;ve seen the kind of changes in how you look, feel, and perform you have been hoping for. Sure, getting over that initial hump was rough. But isn&#8217;t getting off the crack so worth it?
Often times people switching to [...]]]></description>
		<link>http://crossfit215.com/2012/01/31/kicking-it-up-a-notch-bam/</link>
			</item>
	<item>
		<title>Tuesday 1/30/2012</title>
		<description><![CDATA[Warm-Up
Dynamic
2-3 Mins Z1 Work
3 rounds
Lunge (heaven/twist/reverse)
10-15s FLR
10 KB High Pulls
Mobility
Foam Roll Lats &#38; Quads
W.O.D.
A1. Weighted Dip 1.1.1.1.1 R10, x3 R2
A2. OH BB Lunge 3 x 20 unbroken, R 2
+
5 min warmup +
2 min row:2 min rest
(m-1:45, w- 2:00)
x 7
+ 5 min cool down
]]></description>
		<link>http://crossfit215.com/2012/01/30/tuesday-1302012/</link>
			</item>
	<item>
		<title>Monday 1/30/2012</title>
		<description><![CDATA[Warm Up
Dynamic
2-3 minutes Z1 work
Inchworm+Pushup
Shoulder Dislocate/ATW
Burgener Warm Up (Clean Grip)
Mobility
Wrist Prep
W.O.D.
A. Take 10 minutes to work up to a heavy Power Clean
B. Open WOD 5:
20min AMRAP
5 Power Cleans (145/100)
10 Toes to Bar
15 Wall Ball
]]></description>
		<link>http://crossfit215.com/2012/01/29/monday-1302012/</link>
			</item>
	<item>
		<title>Holy Cow</title>
		<description><![CDATA[We have recently discussed genetically modified organisms (GMOs). This is organisms that have been altered by scientists at the cellular level to change their gene expression. They do this to provide us with tomatoes that don&#8217;t freeze, corn that is not eaten by bugs, and cats that glow in the dark. In all seriousness the [...]]]></description>
		<link>http://crossfit215.com/2012/01/28/holy-cow/</link>
			</item>
	<item>
		<title>Sunday 1/29/2012</title>
		<description><![CDATA[No Open Gym Time.
Today is a recovery day, active if you choose. Come in and work on  your row, do some mobility work or get some aerobic work in. Coaches  will be there to work with you on any of those things.
If you missed a training day this week you may also com [...]]]></description>
		<link>http://crossfit215.com/2012/01/28/sunday-2/</link>
			</item>
</channel>
</rss>

