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	<title>HIT CrossFit</title>
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	<link>http://hitcrossfitsc.com</link>
	<description>Constantly Redifining Fitness</description>
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		<title>Tuesday</title>
		<link>http://hitcrossfitsc.com/2012/02/06/tuesday/</link>
		<comments>http://hitcrossfitsc.com/2012/02/06/tuesday/#comments</comments>
		<pubDate>Tue, 07 Feb 2012 04:14:04 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://hitcrossfitsc.com/?p=1964</guid>
		<description><![CDATA[Tuesday&#8217;s WOD Warm Up Run 800M 10 shoulder pass throughs 12 walking lunges 10 push ups 5 dead hang pulls ups Strength Shoulder Press 3/3/3 Bulgarian Squats 8/8/8 Metcon Vintage WOD&#8230;circa Late May/Early June 2011. check your notebooks and expect a PR, People! AMRAP 8 8 KB Swings 2/1.5 8 Box Jumps 24/20 8 Wall [...]]]></description>
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		<title>New Recipe!</title>
		<link>http://hitcrossfitsc.com/2012/02/05/new-recipe/</link>
		<comments>http://hitcrossfitsc.com/2012/02/05/new-recipe/#comments</comments>
		<pubDate>Mon, 06 Feb 2012 02:41:01 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://hitcrossfitsc.com/?p=1953</guid>
		<description><![CDATA[Laura throwing up some heavy weight  as she finishes up the Bear Complex (yes she did lock it out).  Strong AND she can cook!??! New Recipe by Laura! I haven&#8217;t tried it yet, but it looks and sounds yummy! This is a GREAT dish to prep on a Sunday and use for a week&#8217;s worth [...]]]></description>
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		<title>ANNIE!!</title>
		<link>http://hitcrossfitsc.com/2012/02/02/annie/</link>
		<comments>http://hitcrossfitsc.com/2012/02/02/annie/#comments</comments>
		<pubDate>Fri, 03 Feb 2012 04:18:17 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://hitcrossfitsc.com/?p=1930</guid>
		<description><![CDATA[ THIS ANNIE&#8230;. FRIDAY&#8217;S WOD Warm UP Run 400M 2 rounds 10 shoulder pass throughs 10 above the knee clean pulls (triple extension!) 5 hang power snatch 5 OH Squats 5 push ups Strength Hang Power Snatch 1/1/1/1/1 Dead Hang Chin Ups 8/8/8 METCON Annie 50-40-30-20-10 Double Unders Sit Ups &#160; Share on Facebook]]></description>
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		<title>&#8220;you people squat every 30 seconds!&#8221;-DS</title>
		<link>http://hitcrossfitsc.com/2012/02/01/you-people-squat-every-30-seconds-ds/</link>
		<comments>http://hitcrossfitsc.com/2012/02/01/you-people-squat-every-30-seconds-ds/#comments</comments>
		<pubDate>Thu, 02 Feb 2012 02:33:18 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://hitcrossfitsc.com/?p=1924</guid>
		<description><![CDATA[Surprise! Your squatting heavy today! Watch the MOBWOD below and learn the TWO squat squat. MANY of us have been/are guilty of doing the &#8216;take 5 giant steps away from the rack, foot check, look around thing&#8217; KStar mentions, among other issues. Arrive a little early if you can &#38; give the mobility wod in the [...]]]></description>
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		<title>THE BEAR IS BACK.</title>
		<link>http://hitcrossfitsc.com/2012/01/30/the-bear-is-back/</link>
		<comments>http://hitcrossfitsc.com/2012/01/30/the-bear-is-back/#comments</comments>
		<pubDate>Tue, 31 Jan 2012 03:57:20 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://hitcrossfitsc.com/?p=1915</guid>
		<description><![CDATA[BOY OH BOY!! We&#8217;ve got 5 teams of 4 headed down to the Garage Games in a couple weeks! Prices go up to $100 on the 1st so if you&#8217;re still on the fence now&#8217;s the time to make you&#8217;re decision to come along! It&#8217;s gonna be a blast. ATTENTION LADIES!!! Join Jessica and the Boot Camp [...]]]></description>
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