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	<title>Cross Fit Hendersonville &#187; Nutrition Challenge</title>
	<link>http://crossfithendersonville.com</link>
	<description>Daily Workouts and Other Fitness Info</description>
	<lastBuildDate>Fri, 10 Feb 2012 01:00:28 +0000</lastBuildDate>
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	<item>
		<title>Wednesday, 2.8.12</title>
		<description><![CDATA[Strength/Skill: 4 x 8 Weighted Hip Extension 4 x 15 Powell Raises For Time: 300m Run 10 Burpees 15 Pull-ups 20 Overhead Squats (95/65) 15 Pull-ups 10 Burpees Run 300m TIRE FLIPPIN&#8217; IN THE RAIN SMOOTHIE RECIPES… Below are 3 &#8230;]]></description>
		<link>http://crossfithendersonville.com/2012/02/wednesday-2-8-12/</link>
			</item>
	<item>
		<title>Tuesday, 2.7.12</title>
		<description><![CDATA[Strength/Skill: 6-8 Standing Sit-ups *use partner if needed :60 Front Rack Mobility 3 Rounds for Time: Row 500m 100m Hi/Lo KB carry 5 Front Squats (165/115) THE GIRLS OF CFH OVERHEAD SQUATTING AT &#8220;COME TO THE WELL&#8221; JOSH FORTENBERRY&#8217;S STORY &#8230;]]></description>
		<link>http://crossfithendersonville.com/2012/02/tuesday-2-7-12/</link>
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		<title>Wednesday, 2.1.12</title>
		<description><![CDATA[Strength/Skill: 3 sets of: :45 Ring Support 15 Kipping Swings/ Butterfly Kipping Swings For Reps: :60 Row/ :60 Rest :60 Deadlift/ :60 Rest :60 Burpees/ :60 Rest :60 Kettlebell Swings/ :60 Rest :60 Pull-ups/ :60 Rest :60 Thrusters/ :60 Rest &#8230;]]></description>
		<link>http://crossfithendersonville.com/2012/01/wednesday-2-1-12/</link>
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		<title>Tuesday, 1.31.12</title>
		<description><![CDATA[Strength/Skill: Overhead Squat 6 x 1 75%, 80%, 85%, 90%, 95%, 100% AMRAP in 15 minutes: 5 Squat Jumps 10 Ball Slams 10 Turkish Get-ups (5/5) KRISTY AND MONICA&#8217;S TEAM RACKED UP A MARATHON ON THE ROWERS IN AN HOUR &#8230;]]></description>
		<link>http://crossfithendersonville.com/2012/01/tuesday-1-31-12/</link>
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		<title>Wednesday, 1.4.12</title>
		<description><![CDATA[Skill: Deadlift 3 Rounds for Time: Run 400m 12 Deadlifts (225/155) 21 Wall Balls (20/14, 10&#8242;) DOES ANYBODY EVEN KNOW THIS GIRL ANYMORE? I DON&#8217;T! OVER 100LBS LATER AND KRISTY IS DEFINITELY A CHANGED WOMAN! WALKING DOWN &#8220;NUTRITION CHALLENGE&#8221; MEMORY &#8230;]]></description>
		<link>http://crossfithendersonville.com/2012/01/wednesday-1-4-12/</link>
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		<title>Wednesday, 12.14.11</title>
		<description><![CDATA[Strength: Press 5-3-1+ 75%, 85%, 95% of 90% 1RM Skills Level Testing: Max Height Box Jump Push Press x 15 AMRAP in 15 minutes&#8230; 7 Push Press (135/95) 7 Box Jumps (32/24) CONGRATS TO OUR TOP 2 FINISHERS OF THE &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/12/wednesday-12-14-11/</link>
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		<title>Thursday, 9.1.11</title>
		<description><![CDATA[Strength: Rest Day Skills: Mobility, &#8220;Coaches Choice&#8221; &#8220;GATOR&#8221; 8 Rounds for Time: 5 Front Squats 26 Ring Dips CONGRATS TO PAULA SWEENEY ON HER FIRST REAL PUSHUP! NUTRITION CHALLENGERS&#8230;30 DAYS IS DONE!  CONGRATS! What happens after the 30 day menu &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/08/thursday-9-1-11/</link>
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		<title>Thursday, 8.25.11</title>
		<description><![CDATA[Strength: Rest Week For Time: 20 Calorie Row 30 Wall Ball (20/14) 20 Toes to Bar 30 Box Jumps (24&#8243;) 20 Sumo Deadlift High Pull (95/65) 30 Burpees 20 Shoulder to Overhead (135/95) STAND ON THIS: His mercies are new &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/08/thursday-8-25-11/</link>
			</item>
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		<title>Friday, 7.22.11</title>
		<description><![CDATA[Strength: Rest Day Skill: Mobility For Time: 25 Push-ups 25 Knees to Elbow 25 MB Cleans 25 Burpees &#160; Check out THIS Zone Challenge Food Log from Feasting on Fitness which has some &#8220;Some lessons I&#8217;ve learned&#8221; tips that will &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/07/friday-7-21-11/</link>
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		<title>Friday, 7.15.11</title>
		<description><![CDATA[Strength: Deadlift 3-3-3+ Skill: Hip Mobility; External Rotation 5 Rounds of :30 on/:30 off of the following&#8230; Sprint Kettlebell Swings (bump up on KB weight 1 notch) Box Jump (bump up on BJ height 1 notch) Rest 2 minutes btw &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/07/friday-7-15-11/</link>
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