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	<title>Cross Fit Hendersonville &#187; burpee</title>
	<link>http://crossfithendersonville.com</link>
	<description>Daily Workouts and Other Fitness Info</description>
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		<title>Friday, 4.1.11</title>
		<description><![CDATA[Strength: Deadlift 5-3-1+ Skill: Hollow Rocks For Time: 100 Burpees JASON STRICKLAND DEMONSTRATING HOW YOU GIVE IT ALL YOU GOT IN A WORKOUT, INCLUDING PART OF YOUR HANDS! In all seriousness, take care of your hands guys.  Click HERE for &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/03/friday-4-1-11/</link>
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		<title>Wednesday, 3.30.11</title>
		<description><![CDATA[Strength: Shoulder Press 5-3-1+ (75%, 85%, 95% of 90% 1RM) Skill: Hollow Rocks 3 Rounds for Time: 20 GHD Sit-ups 15 Thrusters (95/65lbs) 20 Burpees NEW CFH MEMBER, COLIN LANE, SHOWIN&#8217; US HOW THE KB SNATCH IS DONE! &#160; P90X &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/03/wednesday-3-30-11/</link>
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		<title>Monday, 3.21.11</title>
		<description><![CDATA[Strength: Rest Day Skill: Hollow Rock/Double Under For Time: 50 Double Unders/ 4 Burpees 40 Double Unders/8 Burpees 30 Double Unders/12 Burpees 20 Double Unders/16 Burpees 10 Double Unders/ 20 Burpees *modifications described in the gym GUEST DAY&#8230;EVERYONE IS WELCOME &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/03/monday-3-14-11/</link>
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		<title>Thursday, 3.17.11</title>
		<description><![CDATA[Strength: Rest Day Skill: Hollow Rocks 5 Rounds for Time: Run 400m/Row 500m 30 KBS (53/35) 15 Burpees *alternate run/row with partner (Partner A rows Round 1, Partner B runs Round 1; Partner B rows Round 2, Partner A runs &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/03/thursday-3-17-11/</link>
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		<title>Monday, 2.28.10</title>
		<description><![CDATA[Strength: Back Squat 5-5-5+ (65%, 75%, 85%, of 90% 1RM) Wave 2 *add 10 lbs to 1RM Skill: Scapular Retraction AMRAP in 12 minutes: 2 Handstand Push-ups (1:4) 4 Burpees 8 Kettlebell Swings *go heavier on KB than you did &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/02/monday-2-28-10/</link>
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		<title>Monday, 1.24.10</title>
		<description><![CDATA[Strength: Rest Day Skill: Ring Support/Turnout/Tuc Sit/L-Sit For Reps: Tabata Push Press Tabata Burpees *For 16 rounds, alternate movements at intervals of :20 on, :10 off CARSON FORTENBERRY, BORN SUNDAY, JAN 16TH 7 LB 13 0Z AND 20.5 IN CONGRATS &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/01/monday-1-24-10/</link>
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		<title>Thursday, 11.18.10</title>
		<description><![CDATA[7 Rounds for Time: 10 Medicine Ball Cleans 10 Burpees BLUE SKIES, A JUMP ROPE, AND STEVE COOPER&#8230;PRICELESS! WHAT ARE YOU DOING THANKSGIVING MORNING? Hopefully running with a group from CrossFit Hendersonville in the Turkey Day &#8220;Indian Lake Loop&#8221; 5K &#8230;]]></description>
		<link>http://crossfithendersonville.com/2010/11/thursday-11-18-10/</link>
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		<title>Friday, 11.5.10</title>
		<description><![CDATA[For Time: 5 Rounds of: 10 Pull-ups 10 Push Press Rest 3 minutes: 5 Rounds of: 10 Burpees 15 Box Jumps *Record time for first couplet and time for second couplet. MOBILITY WOD THE LADIES AT THE 300 FITNESS GAMES &#8230;]]></description>
		<link>http://crossfithendersonville.com/2010/11/friday-11-5-10/</link>
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		<title>Monday, 10.18.10</title>
		<description><![CDATA[For Time: 75 Burpee Pull-ups *Modifications will be described at gym MOBILITY WOD DR. WILLIS GETTING SOME AIR TIME ON HIS CLAPPING PUSH-UPS! CONGRATS TO EVERYONE WHO COMPETED IN THE 300 FITNESS GAMES YESTERDAY AT THE FMC! I will get &#8230;]]></description>
		<link>http://crossfithendersonville.com/2010/10/monday-10-18-10/</link>
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		<title>Thursday, 7.29.10</title>
		<description><![CDATA[STRENGTH: 5-5-5 DEADLIFT 4 ROUNDS FOR TIME: 21 Kettlebell Swings 15 Burpees CASH OUT: 3 Ball-ups w/ :3 Pass Thru&#8217;s alternated with 3 sets of 10 Overhead Medicine Ball Sit-up Throws HAPPY BIRTHDAY SUSIE WILLIS!!! Now that the 100 day &#8230;]]></description>
		<link>http://crossfithendersonville.com/2010/07/thursday-7-29-10/</link>
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