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	<title>Cross Fit Hendersonville &#187; run</title>
	<link>http://crossfithendersonville.com</link>
	<description>Daily Workouts and Other Fitness Info</description>
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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>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, 3.7.10</title>
		<description><![CDATA[Strength: Rest Day Skill: Mobility 4 Rounds for Time: Run 400m 30 Sit-ups 15 Push-ups BYRON LAWSON WITH A STRONG FINISH ON THE ROW FEBRUARY&#8217;S ATHLETE OF THE MONTH&#8230; Congrats Byron Lawson!  Byron is currently serving our country this month. &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/03/monday-3-7-10/</link>
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		<title>Tuesday, 3.1.10</title>
		<description><![CDATA[Strength: Rest Day Skill: Overhead Squats &#8220;NANCY&#8221; 5 Rounds of: Run 400m 15 Overhead Squats (95/65) BODYWEIGHT OVERHEAD SQUAT&#8230; Have you been working on your goals for 2011?  One of my goals is 1x bodyweight overhead squat.  Yes, that is &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/02/tuesday-3-1-10/</link>
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		<title>Wednesday, 2.23.11</title>
		<description><![CDATA[Strength: Rest Day Skill: Mobility 3 Rounds for Time: Row 500m 21 Burpees Run 400m THE CROSSFIT DODGEBALL TEAM TAKIN&#8217; 3RD PLACE THIS WEEKEND AT THE CASA DODGEBALL TOURNAMENT HE&#8217;S RIGHT BEHIND THE WHITE LINE JULS! SPORT AND PLAY&#8230; Have &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/02/wednesday-2-23-11/</link>
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		<title>Monday, 2.21.11</title>
		<description><![CDATA[Strength: Rest Day Skill: Mobility For Time: 40 Kettlebell Swings/ Run 400m 30 Kettlebell Swings/ Run 250m 20 Kettlebell Swings/ Run 100m LAURA AND SHAWN RUNNIN&#8217; WITH A SWISS BALL BETWEEN THEM! RECOVERY AFTER A RACE&#8230; Laura and Shawn ran &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/02/monday-2-21-11/</link>
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		<title>Tuesday, 2.15.10</title>
		<description><![CDATA[Strength: Rest Day Skill: Mobility 5 Rounds for Rep: In 5 minutes, Run 600m Then, AMRAP Double Unders in remaining time COME ON OUT SUNSHINE! CROSSFIT ENDURANCE&#8230; The weather is getting warmer and the sun is going to be shining &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/02/tuesday-2-15-10/</link>
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		<title>Friday, 2.11.10</title>
		<description><![CDATA[Strength: Rest Day Skill: Mobility Drills 3 Rounds for Time: 400m Run 30 Overhead Squats (95/65) 21 Pull-ups MICHELE AND MARIANNE HAVIN&#8217; FUN ON A SAT AM IN COACH MONICA&#8217;S CLASS WHAT IS THE MOST INSPIRING THING SOMEONE HAS EVER &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/02/friday-2-11-10/</link>
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		<title>Wednesday, 2.2.10</title>
		<description><![CDATA[Strength: Shoulder Press (75%, 85%, 95% of 90% 1RM) Skill: Planks AMRAP in 20 minutes: 6 Deadlifts (225/185) 7 Burpee Pull-ups 10 Kettlebell Swings Run 200m (2 Laps) BRYLEE IN RELAX MODE DO NOTHING FOR 2 MINUTES, EXCEPT CLICK HERE]]></description>
		<link>http://crossfithendersonville.com/2011/02/wednesday-2-2-10/</link>
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		<title>Tuesday, 2.1.10</title>
		<description><![CDATA[Strength: Rest Day Skills: Mobility work 7 Rounds for Time: 5 Thrusters (135/95) 10 Pull-ups 100m Sprint (or 1 Lap if running inside) *Rest 1 minute between rounds CINDY MILLIGAN WITH A SOLID &#8220;CHIN OVER THE BAR&#8221; PULL-UP NUTRITION BASICS&#8230; &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/01/tuesday-2-1-10/</link>
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