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	<title>Cross Fit Hendersonville &#187; pull-up</title>
	<link>http://crossfithendersonville.com</link>
	<description>Daily Workouts and Other Fitness Info</description>
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		<title>Monday, 3.28.11</title>
		<description><![CDATA[Strength: Back Squat 5-3-1+ (75%, 85%, 95% of 90% 1RM) Skill: Hollow Rocks/Pulls &#8220;Death by Pull-ups&#8221; Do 1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute, and so on until you no longer can &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/03/monday-3-28-11-2/</link>
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		<title>Friday, 3.25.11</title>
		<description><![CDATA[Strength: Rest Day Skill: Hollow Rocks &#8220;HELEN&#8221; 3 Rounds for Time: Run 400m 21 Kettlebell Swings 12 Pull-ups PR CHALLENGE DAY&#8230;BRING YOUR GAME FACE!  WINNER GOES HOME WITH THE COOLEST CFH TSHIRT YET!!! JARED CRAIN: ATHLETE SPOTLIGHT OF THE WEEK &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/03/friday-3-25-11/</link>
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		<title>Monday, 2.7.10</title>
		<description><![CDATA[Strength: Rest Day Skill: Mobility Drills AMRAP in 12 minutes: 6 Squat Cleans 12 Pull-ups 24 Double Unders DOUG WARREN ABOUT TO USE THOSE HIPS DURING A THRUSTER WHY I TRAIN&#8230; From CrossFit Oahu Yesterday someone asked me why I &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/02/monday-2-7-10/</link>
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		<title>Tuesday, 1.18.10</title>
		<description><![CDATA[Strength: Rest Day Skills: Ring Support/Turnouts 5 Rounds for Time: 1 Stair Sprint 10 Rotational MB Throws (ea side) 10 Dead Hang Pull-ups GOTTA LOVE THE TABATA WORKOUTS MORE FAT, LESS SUGAR&#8230; Have you been told a big fat lie? &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/01/tuesday-1-18-10/</link>
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		<title>Wednesday, 12.15.10</title>
		<description><![CDATA[&#8221;CINDY&#8221; AMRAP in 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats *Check 6.9.10 to compare CLASSES CANCELLED THIS AFTERNOON DUE TO WEATHER, NO 4PM, 5PM, OR 6PM CLASS. THANKS TO JOY AND SHERRY FOR HOSTING THE &#8220;SANTA BRISKET&#8221; PARTY DURING &#8230;]]></description>
		<link>http://crossfithendersonville.com/2010/12/wednesday-12-15-10/</link>
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		<title>Tuesday, 12.7.10</title>
		<description><![CDATA[&#8220;BARBARA&#8221; 5 Rounds of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Rest exactly 3 minutes in between rounds Click HERE for a video of BARBARA. ENDURANCE WOD at 5:30am GUEST DAYS, DEC 9TH AND 10TH THIS WEEK JASON CLINE &#8230;]]></description>
		<link>http://crossfithendersonville.com/2010/12/tuesday-12-7-10/</link>
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		<title>Monday, 12.6.10</title>
		<description><![CDATA[&#8220;HELEN&#8221; 3 Rounds for Time: Run 400m 21 Kettlebell Swings 12 Pull-ups MOBILITY WOD Click HERE to watch a sub 7 minute &#8220;Helen&#8221; GUEST DAYS THURSDAY, DEC 9TH AND FRIDAY, DEC 10TH!!! ERINKYLE DURING THE KETTLEBELL SWING THE AMERICAN SWING&#8230; &#8230;]]></description>
		<link>http://crossfithendersonville.com/2010/12/monday-12-6-10/</link>
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		<title>Monday, 11.29.10</title>
		<description><![CDATA[&#8220;ANGIE&#8221; For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats MOBILITY WOD Watch a video of &#8220;Angie&#8221; HERE. CONGRATS ON STRONG FINISHES BY ALL OUR TURKEY DAY RUNNERS Click HERE to register for the YMCA RESOLUTION run on January &#8230;]]></description>
		<link>http://crossfithendersonville.com/2010/11/monday-11-29-30/</link>
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		<title>Tuesday, 11.23.10</title>
		<description><![CDATA[&#8220;TABATA THIS&#8221; Row Squat Pull-up Push-up Sit-up Perform :20/:10 intervals for 8 rounds per movement.  You will rest at the same movement until 8 rounds are completed. Want to see some &#8220;Tabata This&#8221; in action?  Click HERE for the squat &#8230;]]></description>
		<link>http://crossfithendersonville.com/2010/11/tuesday-11-30-10/</link>
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		<title>Monday, 11.22.10</title>
		<description><![CDATA[3 ROUNDS FOR TIME: 30 Kettlebell Swings 25 Wall Balls 20 Pull-ups MOBILITY WOD BILL MILLIGAN WORKING ON HIS SQUAT DURING WARM-UPS CONGRATS TO &#8220;EAT YOUR BEST&#8221; CHALLENGE PARTICIPANTS! Not only did you guys lose pounds, inches, and body fat, &#8230;]]></description>
		<link>http://crossfithendersonville.com/2010/11/monday-11-29-10/</link>
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