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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>Friday</title>
		<link>http://hitcrossfitsc.com/2012/05/17/friday-3/</link>
		<comments>http://hitcrossfitsc.com/2012/05/17/friday-3/#comments</comments>
		<pubDate>Thu, 17 May 2012 23:52:17 +0000</pubDate>
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		<guid isPermaLink="false">http://hitcrossfitsc.com/?p=2303</guid>
		<description><![CDATA[Friday&#8217;s WOD Warm Up 10 burpees 10 squats hip and shoulder mobility Metcon For Time Run 400M Then 3 rds of 30 WB 15 T2B Run 400M Then 3 rds of 21 BJ 7 Squat Snatch 135/95 Run 400M Total of 3 400M run Nutrition Challenge KEEP on KEEPIN&#8217;on News and Reminders! A new cycle [...]]]></description>
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		<slash:comments>6</slash:comments>
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		<title>END OF 20</title>
		<link>http://hitcrossfitsc.com/2012/05/16/end-of-20/</link>
		<comments>http://hitcrossfitsc.com/2012/05/16/end-of-20/#comments</comments>
		<pubDate>Thu, 17 May 2012 03:42:49 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<description><![CDATA[Congratulations! You&#8217;ve made it to the end of the 20 rep squat program! If you have yet to fail or miss a day, today is the day you squat your old 5 rep max 20 times! Good Luck! Great effort from everyone over the last weeks. This was a quite a challenge. “Trust me, if [...]]]></description>
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		<slash:comments>4</slash:comments>
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		<title>Tuesday 5/15</title>
		<link>http://hitcrossfitsc.com/2012/05/14/tuesday-515/</link>
		<comments>http://hitcrossfitsc.com/2012/05/14/tuesday-515/#comments</comments>
		<pubDate>Tue, 15 May 2012 02:02:19 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

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		<description><![CDATA[  Tuesday&#8217;s WOD Warm Up row 400M 5 DH pull-ups 10 Dips hip mobility 12 Alternating pistols Strength Your Choice Bench Press OR Push Press 5/5/3/3/1 Step Ups with Dumbbells to a 12&#8243; box 12/12/12 Metcon &#8220;Sandwich&#8221; 50 Double unders 12-9-6 Deadlift 285/185 Handstand push ups 50 Double Unders **the 12-9-6 is sandwiched between the 2 [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>3,2,1 GO!</title>
		<link>http://hitcrossfitsc.com/2012/05/13/321-go/</link>
		<comments>http://hitcrossfitsc.com/2012/05/13/321-go/#comments</comments>
		<pubDate>Mon, 14 May 2012 03:16:10 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://hitcrossfitsc.com/?p=2290</guid>
		<description><![CDATA[The NUTRITION CHALLENGE has arrived! Please be sure to have your money in and measurements/body fat done by today. Please make sure you&#8217;re also on the email list so you can receive updates, helpful tips and recipes.  Who&#8217;s gonna win this thing?? IT IS ON. On a Food Budget?? So you went to the grocery, shopped the [...]]]></description>
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		<slash:comments>4</slash:comments>
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		<title>Filthy Friday</title>
		<link>http://hitcrossfitsc.com/2012/05/10/filthy-friday/</link>
		<comments>http://hitcrossfitsc.com/2012/05/10/filthy-friday/#comments</comments>
		<pubDate>Fri, 11 May 2012 02:25:02 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://hitcrossfitsc.com/?p=2284</guid>
		<description><![CDATA[Step 1: Get on foam roller Step 2: pick an area of your hot bod and transfer weight fully (or as much as you can handle) to foam roller Step 3: roll Take advantage of the Foam Roller and LAX Balls. They help cut down on muscle soreness, relieve muscle soreness, and work wonders on [...]]]></description>
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		<slash:comments>3</slash:comments>
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