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	<title>CrossFit GP</title>
	<link>http://crossfitgp.com</link>
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		<title>Monday 9/6</title>
		<description><![CDATA[Warm-up: Row 500m then 3rds: 15 ring rows 15 sit-up&#8217;s (abmat) 20 walking lunges w/ torso twist 1 handstand hold (10sec) then 5min foam roll: prioritize ankles WOD: 5rds for total working time: 30 double-unders (unbroken), or (intermediate)20 total double-unders, or (beginner)10 total double-unders 12 GHD back extensions 200m run (out the man door-around the [...]]]></description>
		<link>http://crossfitgp.com/?p=2510</link>
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		<title>September 3rd</title>
		<description><![CDATA[Warm up:  row 500m, CF WU 3&#215;10 pu, dips, ghd, ext, ohs Skill: Clean and Jerk5-3-2-2-1-1 if you are not concerned with 1 rm, just work on C and J for about 10-15 min. WOD:  75 split jerks for time, apr. 35-50% of 1rm.  Make sure it is a true split jerk, not a press. [...]]]></description>
		<link>http://crossfitgp.com/?p=2371</link>
			</item>
	<item>
		<title>September 2nd</title>
		<description><![CDATA[Warm up:  row 500m, shoulder prep WU Skill:  Snatch 5-3-2-2-1-1 if you are not concerned with 1 rm, just work on snatch for about 10-15 minutes WOD:  10 rds 10 pistols, 5 ea. side 10 knees to elbows rest 30 sec.]]></description>
		<link>http://crossfitgp.com/?p=2369</link>
			</item>
	<item>
		<title>September 1st</title>
		<description><![CDATA[Warm up: row 500m, CF WU 3&#215;10 pu, dips, ext, ghd, ohs Strength focus: Front squat 5-3-2-1-1 and then 3 rds of the following wod&#8212; WOD:  5 rds, for those not concerned with a 1 rm amrap 3 min. 10 db front squat 10 burpees 10 wall balls rest 1 min. 9am class: same]]></description>
		<link>http://crossfitgp.com/?p=2367</link>
			</item>
	<item>
		<title>August 31st</title>
		<description><![CDATA[Tonight&#8217;s 7pm class will be canceled.  Back to regular schedule next week. Warm up: CA warm up WOD: &#8220;Erin&#8221; 5 rds 15 db clean, 40# 21 pull ups]]></description>
		<link>http://crossfitgp.com/?p=2365</link>
			</item>
	<item>
		<title>August 30th</title>
		<description><![CDATA[Warm up:  row 500, Gym WU day 1 ( 3 sets/ 3 sets) Skill:  OHS 5-3-2-2-1 WOD: for 10 minutes amrap unbroken sets of  double unders for those not concerned about a 1 rm 10 rds 5 ohs 15 double unders/ tuck jump rest 1 min. 9am class: 10 rds 5 wall balls 10 tuck [...]]]></description>
		<link>http://crossfitgp.com/?p=2363</link>
			</item>
	<item>
		<title>August 27th</title>
		<description><![CDATA[Warm up:  CA warm up SKill: Clean and Jerk 3&#215;3 WOD:  3 or 5 rds, decide beforehand which you want to do( 3 or 5 rds), and do it&#8230; 25 ghd sit ups 30 hip ext. 9am class skill work: turkish get ups WOD:  Tabata push upsx8 sets sit ups x8 sets body rowsx8 sets [...]]]></description>
		<link>http://crossfitgp.com/?p=2356</link>
			</item>
	<item>
		<title>August 26th</title>
		<description><![CDATA[Warm up:  row 500m, shoulder prep WU, 3&#215;10 ghd su and hip ext. Skill:  front squat 3&#215;3 WOD: 5 rds: amrap pull ups, rest 30 sec. 10 med ball cleans, rest 15 sec. 10 wall balls, rest 15 sec.( use same ball used for cleans) amrap squats to wall ball, rest 30 sec. Post # [...]]]></description>
		<link>http://crossfitgp.com/?p=2353</link>
			</item>
	<item>
		<title>August 25th</title>
		<description><![CDATA[Warm up:  row 500m, shoulder prep WU SKill: Snatch 3&#215;3 WOD:  every minute for 12 minutes 3 hang power snatch 6 back squat if you cannot start when you are supposed to, rest that minute and resume the next minute 9am class 5 rds run down and back 15 kbs 10 body rows CF Endurance [...]]]></description>
		<link>http://crossfitgp.com/?p=2351</link>
			</item>
	<item>
		<title>CF GP community stuff</title>
		<description><![CDATA[This Saturday CF GP bike ride. 30 miles.  And it looks like 7am will be a good time.  Same meeting spot as before.  Gilbert Creek parking lot, by tennis courts. AND, we are going to plan a rafting/ tahiti trip.  September 11th, Saturday. Lea is going to set everything up, so txt or call her [...]]]></description>
		<link>http://crossfitgp.com/?p=2490</link>
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