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	<title>Cascade Crossfit</title>
	<link>http://www.cascadecrossfit.com</link>
	<description>Forging Elite Fitness on the Eastside</description>
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		<title>Deadlift and Core Blaster. yeah baby. &#124; Cascade CrossFit</title>
		<description><![CDATA[WOD: 10min on the minute, every minute, complete: 2 Deadlifts (Pick your own weight. This is a weight that is heavy for you. Choose a weight that will push you, but will still be in good form) then&#8230; Core Blaster 5 rounds: 30 second L-sit Hold (cumulative) 25 Double Unders 20 Hollow Rocks Score is weight...]]></description>
		<link>http://www.cascadecrossfit.com/2012/02/07/5148/</link>
			</item>
	<item>
		<title>Benchmark &#8220;CINDY&#8221;</title>
		<description><![CDATA[Day 37 of THE BURPEE CHALLENGE Cindy scores from April 11, 2011 BENCHMARK &#8220;CINDY&#8221; 20 MINUTE AMRAP 5- PULL UPS 10- PUSH UP 15- AIR SQUATS]]></description>
		<link>http://www.cascadecrossfit.com/2012/02/05/benchmark-cindy/</link>
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		<title>Strength Sunday!!!</title>
		<description><![CDATA[Come on in for our first Sunday WOD and then you won&#8217;t feel bad about sitting around watching football for the rest of the day:-)  Remember, we have a strength WOD at noon today and open gym from 1pm-2pm!  Day 36 of the burpee challenge.  It is another beautiful day so get on in here...]]></description>
		<link>http://www.cascadecrossfit.com/2012/02/05/strength-sunday/</link>
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		<title>We run when there is sun!!!</title>
		<description><![CDATA[Day 35 of the Burpee Challenge Today will start off with a partner wod at 9:00, fundamentals at 10:00, kettlebell wod with Silke at 11:00 and open gym at 12:00 Partner WOD 100 double unders 100 wall balls 20/14 100 V-ups 100 Box Jumps 24/20 100 Front Squats 95/65 One partner will start with a...]]></description>
		<link>http://www.cascadecrossfit.com/2012/02/03/we-run-when-there-is-sun/</link>
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		<title>&#8220;Chipper Snapper&#8221;</title>
		<description><![CDATA[DAY 34 OF THE BURPEE CHALLENGE All right it&#8217;s Friday so lets hit it hard before the weekend folks. Got another chipper for you this week from the mainsite of CrossFit.com. Have fun with this one and remember there are always modifications for any movement. So never feel like you shouldn&#8217;t come in because you...]]></description>
		<link>http://www.cascadecrossfit.com/2012/02/02/chipper-snapper/</link>
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		<title>Wake Up With Determination, Go To Bed With Satisfaction</title>
		<description><![CDATA[5 Rounds for time of: 15 &#8211; Sumo Deadlift High Pull (75#/55#) 15 &#8211; Thrusters (75#/55#) Rest a few minutes, then not for time&#8230; 25 &#8211; V-Ups 25 &#8211; Abmat Sit-Ups 25 &#8211; Bicycle Sit-Ups 25 &#8211; Abmat Sit-Ups 3, 2, 1, GO! Burpee Challenge: 33   &#160; &#160; &#160; &#160; &#160; &#160; &#160;]]></description>
		<link>http://www.cascadecrossfit.com/2012/02/01/wake-up-with-determination-go-to-bed-with-satisfaction/</link>
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		<title>CHIPPERSKI!</title>
		<description><![CDATA[WOD 10 Ground to Overhead (Blue,Green) Bear Crawl Gasser 20 Overhead Lunges(Blue,Green) Bear Crawl Gasser 30 Ring Knees to Elbow Bear Crawl Gasser 40 Wall Balls Bear Crawl Gasser 50 Double Unders Bear Crawl Gasser 5 Wall Climbs &#160; 3&#8230;2&#8230;1&#8230;.GO!!! &#160;]]></description>
		<link>http://www.cascadecrossfit.com/2012/02/01/chipperski/</link>
			</item>
	<item>
		<title>Tabata This!!</title>
		<description><![CDATA[Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit...]]></description>
		<link>http://www.cascadecrossfit.com/2012/01/31/tabata-this/</link>
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		<title>Respect these HERO W.O.D.S</title>
		<description><![CDATA[Looks like the weekend classes were a success. Thanks for the input. Today is Day 30 of the Burpee Challenge. We will also be completing a new Hero wod for our Benchmark today. Should be a pretty good one. Have fun!!!  &#8220;WITTMAN&#8221; Seven Rounds for time: 15- KB Swings (53#/35#) 15- Power Cleans (95#/65#) 15- Box...]]></description>
		<link>http://www.cascadecrossfit.com/2012/01/29/respect-these-hero-w-o-d-s/</link>
			</item>
	<item>
		<title>Burpee Challenge Day 29</title>
		<description><![CDATA[Happy Sunday! Just a reminder that today is Day 29 in the Burpee Challenge!! And remember, DON&#8217;T GIVE UP! Food for thought&#8230;]]></description>
		<link>http://www.cascadecrossfit.com/2012/01/29/burpee-challenge-day-29/</link>
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