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	<title>CrossFit RED</title>
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	<description>Powered By Courage</description>
	<lastBuildDate>Mon, 21 May 2012 05:17:26 +0000</lastBuildDate>
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		<title>Happy Birthday Weaver</title>
		<link>http://cfred.co/2012/05/20/happy-birthday-weaver/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=happy-birthday-weaver</link>
		<comments>http://cfred.co/2012/05/20/happy-birthday-weaver/#comments</comments>
		<pubDate>Mon, 21 May 2012 05:17:26 +0000</pubDate>
		<dc:creator>Patrick</dc:creator>
				<category><![CDATA[Work Out Of The Day]]></category>

		<guid isPermaLink="false">http://cfred.co/?p=2739</guid>
		<description><![CDATA[PLEASE MARK YOUR CALENDAR FOR THIS TUESDAY @ 7:30p FOR OUR FAT LOSS AND PERFORMANCE NUTRITION CLINIC! Warm Up PVC Berg WOD Oh squats 5-5-5 Then 10 min Amrap 12 chest to bar pull ups 8 power cleans 155/ 105 Finish with 27 burpees for our favorite Coach Weaver! Mobility Coaches stretches]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Strength In Numbers</title>
		<link>http://cfred.co/2012/05/17/strength-in-numbers/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=strength-in-numbers</link>
		<comments>http://cfred.co/2012/05/17/strength-in-numbers/#comments</comments>
		<pubDate>Fri, 18 May 2012 05:51:25 +0000</pubDate>
		<dc:creator>Patrick</dc:creator>
				<category><![CDATA[Work Out Of The Day]]></category>

		<guid isPermaLink="false">http://cfred.co/?p=2732</guid>
		<description><![CDATA[Get your numbers up. Concentrate. Notice this lifters sequence and the bend in the knees during the high pull so that she can receive the bar in her squat. This is of course after a violent full extension through the hips accompanied by a powerful shrug to initiate weightlessness during the pull. FAT LOSS AND PERFORMANCE NUTRITION CLINIC TUESDAY @ 7:30 RSVP HERE Don't forget- Happy Bday Ryan Smith! How many burpees, Ryan? Warm...]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>PASS THE EPIPHANY</title>
		<link>http://cfred.co/2012/05/17/2726/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=2726</link>
		<comments>http://cfred.co/2012/05/17/2726/#comments</comments>
		<pubDate>Thu, 17 May 2012 06:26:42 +0000</pubDate>
		<dc:creator>Patrick</dc:creator>
				<category><![CDATA[Work Out Of The Day]]></category>

		<guid isPermaLink="false">http://cfred.co/?p=2726</guid>
		<description><![CDATA[Red Heads, it is rare I write a note from the heart that has a widespread notion as this. I shy from cheesy (even though i am fairly cheese lathered) messages that lack the substance needed in a cheese filled message. This sounds very non-paleo friendly at this point, however let's go with it. We have been through so much together as a family and for you new red heads,...]]></description>
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		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>Wednesday</title>
		<link>http://cfred.co/2012/05/15/wednesday-3/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=wednesday-3</link>
		<comments>http://cfred.co/2012/05/15/wednesday-3/#comments</comments>
		<pubDate>Wed, 16 May 2012 04:01:16 +0000</pubDate>
		<dc:creator>Patrick</dc:creator>
				<category><![CDATA[Work Out Of The Day]]></category>

		<guid isPermaLink="false">http://cfred.co/?p=2720</guid>
		<description><![CDATA[Our cf'er Chris Sigrist playing warrior last weekend at the spartan race Want to play this weekend!? How about more fun than you can handle and for a good cause. Register for THE GAUNTLET Hosted and championed by our own Billy and Sonya Foster Warm Up Agility drills WOD 12 min amrap 5 wall climbs 5 broad jumps 6'/4' 5 L-Pull Ups Finish with max plank hold Mobility Hip/ lat foam roll]]></description>
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		<slash:comments>0</slash:comments>
		</item>
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		<title>Happy BDay Nate</title>
		<link>http://cfred.co/2012/05/14/happy-bday-nate/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=happy-bday-nate</link>
		<comments>http://cfred.co/2012/05/14/happy-bday-nate/#comments</comments>
		<pubDate>Tue, 15 May 2012 04:25:37 +0000</pubDate>
		<dc:creator>Patrick</dc:creator>
				<category><![CDATA[Work Out Of The Day]]></category>

		<guid isPermaLink="false">http://cfred.co/?p=2714</guid>
		<description><![CDATA[Happy birthday to our Red beast, Nate Beard! This is a sweet shot of Nate focused while in the ring of champions. Strength in age, and experience beats youth;) We will see you on the podium very soon my friend. 34 burpees for today. Warm up Dymo + clean and jerk set up then split jerk demo + shoulder mobility WOD Split Jerk 3-3-3-3-3 Then- 10 rounds of "cindy" for...]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Training Starts Now</title>
		<link>http://cfred.co/2012/05/13/training-starts-now/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=training-starts-now</link>
		<comments>http://cfred.co/2012/05/13/training-starts-now/#comments</comments>
		<pubDate>Mon, 14 May 2012 04:36:58 +0000</pubDate>
		<dc:creator>Patrick</dc:creator>
				<category><![CDATA[Work Out Of The Day]]></category>

		<guid isPermaLink="false">http://cfred.co/?p=2710</guid>
		<description><![CDATA[Kerry B and Fletcher transitioning like champs For those interested in performing at the Colorado Open, registration starts today and will not last the sunlight. If you want to take the opportunity serious, then take action now! The CO Masters Open will soon be announced as well. Register Here! Warm Up 400 meter run + 3x 5 kb swing burpee WOD 10-1 Kb Swing (53/35) 1-10 Burpee Finish with 20...]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Thursday</title>
		<link>http://cfred.co/2012/05/09/thursday-3/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=thursday-3</link>
		<comments>http://cfred.co/2012/05/09/thursday-3/#comments</comments>
		<pubDate>Thu, 10 May 2012 04:46:53 +0000</pubDate>
		<dc:creator>Patrick</dc:creator>
				<category><![CDATA[Work Out Of The Day]]></category>

		<guid isPermaLink="false">http://cfred.co/?p=2706</guid>
		<description><![CDATA[Warm Up Posterior chain drills Regional Wod # 3 4 rounds for time 10 Db snatch 100/70 50 meter sprint. Alternate each hand Mobility Hamstring low back poses.]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Wednesday</title>
		<link>http://cfred.co/2012/05/08/wednesday-2/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=wednesday-2</link>
		<comments>http://cfred.co/2012/05/08/wednesday-2/#comments</comments>
		<pubDate>Wed, 09 May 2012 05:47:24 +0000</pubDate>
		<dc:creator>Patrick</dc:creator>
				<category><![CDATA[Work Out Of The Day]]></category>

		<guid isPermaLink="false">http://cfred.co/?p=2702</guid>
		<description><![CDATA[Warm Up Foam Roller + Prep movements 2012 CrossFit Games Regional: Individual Event 4 For time: 135 pound Back squat, 50 reps 40 Pull-ups 135 pound Shoulder-to-overhead, 30 reps 85 pound Front squat, 50 reps 40 Pull-ups 85 pound Shoulder-to-overhead, 30 reps 65 pound Overhead squat, 50 reps 40 Pull-ups 65 pound Shoulder-to-overhead, 30 reps Mobility Coach Stretch + Shoulder/lat trigger point]]></description>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Tuesday</title>
		<link>http://cfred.co/2012/05/07/tuesday/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=tuesday</link>
		<comments>http://cfred.co/2012/05/07/tuesday/#comments</comments>
		<pubDate>Tue, 08 May 2012 03:50:20 +0000</pubDate>
		<dc:creator>Patrick</dc:creator>
				<category><![CDATA[Work Out Of The Day]]></category>

		<guid isPermaLink="false">http://cfred.co/?p=2695</guid>
		<description><![CDATA[Want a chance to make this stage? The hard work starts now. We will conducting an aggressive scouting program starting this summer to find the athletes that want to go for the gold. As we know it makes us all stronger to have such a program; a program that drives and inspires you to be the best. Anyone is welcome, only the mentally strong will enter to win. Team WOD...]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Now It&#8217;s Your Turn</title>
		<link>http://cfred.co/2012/05/06/now-its-your-turn/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=now-its-your-turn</link>
		<comments>http://cfred.co/2012/05/06/now-its-your-turn/#comments</comments>
		<pubDate>Mon, 07 May 2012 05:27:38 +0000</pubDate>
		<dc:creator>Patrick</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://cfred.co/?p=2691</guid>
		<description><![CDATA[Stay tuned as we release more stories about the intense and inspiring weekeend we had at Southwest Regionals! The Coach will prepare you and modify the workout as needed to fit the class needs. Have fun! SW Regionals TEAM WOD # 1 Teams of 4 (2 Men, 2 Women) For time: 20 Partner deadlifts (455 lbs) 20 Handstand push-ups 20 Partner deadlifts (315 lbs) 20 Handstand push-ups 20 Handstand push-ups...]]></description>
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		<slash:comments>0</slash:comments>
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