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	<title>Crossfit Coeur d&#039;Alene &#187; Derek</title>
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	<link>http://crossfitcda.com</link>
	<description>Everybody Is An Athelete</description>
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		<title>5.19.2012- Sledding/Biking</title>
		<link>http://crossfitcda.com/2012/05/18/5-19-2012/</link>
		<comments>http://crossfitcda.com/2012/05/18/5-19-2012/#comments</comments>
		<pubDate>Sat, 19 May 2012 00:00:28 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3746</guid>
		<description><![CDATA[“Sledding/Biking” &#160; In teams of three, AMRAP 30 minutes: Partner A will be Airdyning Partner B will be doing a sled drag down and back the entire length of the gym Partner C will be resting and yelling at the &#8594; <a href="http://crossfitcda.com/2012/05/18/5-19-2012/">Read more &#8594;</a>]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Fender Memorial WOD Tomorrow!</title>
		<link>http://crossfitcda.com/2012/05/18/memorial-day-wod-hours/</link>
		<comments>http://crossfitcda.com/2012/05/18/memorial-day-wod-hours/#comments</comments>
		<pubDate>Fri, 18 May 2012 21:04:10 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Announcements]]></category>
		<category><![CDATA[Blog]]></category>
		<category><![CDATA[Featured]]></category>
		<category><![CDATA[fender]]></category>
		<category><![CDATA[Hours]]></category>
		<category><![CDATA[memorial day]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=2715</guid>
		<description><![CDATA[Every year in May, members of CrossFit CDA migrate to CrossFit Spokane to suffer together in honor of Llythnaniele Fender. Fender was a resident of Spokane, and his mother is a member at CF Spokane. It is a very moving &#8594; <a href="http://crossfitcda.com/2012/05/18/memorial-day-wod-hours/">Read more &#8594;</a>]]></description>
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		<slash:comments>1</slash:comments>
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		<title>5.18.2012- Know Your Engine</title>
		<link>http://crossfitcda.com/2012/05/17/5-18-2012/</link>
		<comments>http://crossfitcda.com/2012/05/17/5-18-2012/#comments</comments>
		<pubDate>Fri, 18 May 2012 00:00:37 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3745</guid>
		<description><![CDATA[Warmup: 2 sets 10 Hanging Scap Slides 10 DB Swimmers 20 sec Chin Over Bar Hang &#160; Skill: Get 40 reps of one of the following: L-Pullup Deadhang Pullup Or get 25 negatives &#160; &#160; WOD – Know Your Engine: &#8594; <a href="http://crossfitcda.com/2012/05/17/5-18-2012/">Read more &#8594;</a>]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Specialty Class This Sat: Jerks!</title>
		<link>http://crossfitcda.com/2012/05/17/specialty-class-this-sat-jerks/</link>
		<comments>http://crossfitcda.com/2012/05/17/specialty-class-this-sat-jerks/#comments</comments>
		<pubDate>Thu, 17 May 2012 14:55:24 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Announcements]]></category>
		<category><![CDATA[Blog]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3767</guid>
		<description><![CDATA[Need some coaching on getting some serious weight overhead? Sign up for the 8 am Specialty Class! Coach Derek will be leading 10 lucky athletes through a good jerk session&#8230;er, um, never mind&#8230; Sign ups will now be done online- &#8594; <a href="http://crossfitcda.com/2012/05/17/specialty-class-this-sat-jerks/">Read more &#8594;</a>]]></description>
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		<slash:comments>17</slash:comments>
		</item>
		<item>
		<title>5.17.2012- Hurry Up, Grasshopper!</title>
		<link>http://crossfitcda.com/2012/05/16/5-17-2012-2/</link>
		<comments>http://crossfitcda.com/2012/05/16/5-17-2012-2/#comments</comments>
		<pubDate>Thu, 17 May 2012 00:00:50 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3744</guid>
		<description><![CDATA[Warmup: Shoulder Mobility &#160; Skill: 15 minutes to work on the snatch balance   WOD – Hurry Up, Grasshopper!: Partners, alternate each round for a total of 20 rounds: 6 OHS @ 95/65# 10 Barbell Straddle Hops 10 Grasshoppers (2 &#8594; <a href="http://crossfitcda.com/2012/05/16/5-17-2012-2/">Read more &#8594;</a>]]></description>
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		<slash:comments>0</slash:comments>
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		<title>5.16.2012- Tabata</title>
		<link>http://crossfitcda.com/2012/05/15/5-16-2012/</link>
		<comments>http://crossfitcda.com/2012/05/15/5-16-2012/#comments</comments>
		<pubDate>Wed, 16 May 2012 00:00:59 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3743</guid>
		<description><![CDATA[Warmup: P-Chain Warmup   Skill: 4 sets KBS x 20 (heavy) -Rest 30 sec Concentric Box Jump x 6 -Rest 60 sec &#160; WOD: Tabata Pushup x 8 Tabata Double Under x 8]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>5.15.2012  &#8211; The Stranger</title>
		<link>http://crossfitcda.com/2012/05/14/5-15-2012/</link>
		<comments>http://crossfitcda.com/2012/05/14/5-15-2012/#comments</comments>
		<pubDate>Tue, 15 May 2012 00:00:51 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3742</guid>
		<description><![CDATA[Warmup: OH Lunge 50 steps 25/45# &#160; Skill: 4 sets One arm DB row @ ¼ BW, max reps minus 3, Strict TTB, 8-10 reps &#160; WOD – The Stranger: 10! Single arm DB Thruster @ ¼ BW Burpee over &#8594; <a href="http://crossfitcda.com/2012/05/14/5-15-2012/">Read more &#8594;</a>]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Run Squad Meeting @ Mineral Ridge!</title>
		<link>http://crossfitcda.com/2012/05/14/run-squad-meeting-mineral-ridge/</link>
		<comments>http://crossfitcda.com/2012/05/14/run-squad-meeting-mineral-ridge/#comments</comments>
		<pubDate>Mon, 14 May 2012 19:52:32 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Announcements]]></category>
		<category><![CDATA[Blog]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3754</guid>
		<description><![CDATA[Run Squad, if you haven&#8217;t heard, the group is meeting at Mineral Ridge tomorrow (Tuesday) for a trail run! This is open to everyone; if you want more info on the Run Squad check the &#8220;Programs&#8221; tab up top.]]></description>
		<wfw:commentRss>http://crossfitcda.com/2012/05/14/run-squad-meeting-mineral-ridge/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>5.14.2012 &#8211; 1 Mile Test</title>
		<link>http://crossfitcda.com/2012/05/13/5-14-2012/</link>
		<comments>http://crossfitcda.com/2012/05/13/5-14-2012/#comments</comments>
		<pubDate>Mon, 14 May 2012 00:00:16 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3741</guid>
		<description><![CDATA[Warmup: Arm DROMS Front lever skill work (partners spot) Skill: Line Drills – Run Warmup -Frankenstein Walk x 2 -Butt Kickers x 2 -High Knee March x 2 -High Knee to Sprint x 4 WOD – 1 Mile Test: Safeway Run &#8594; <a href="http://crossfitcda.com/2012/05/13/5-14-2012/">Read more &#8594;</a>]]></description>
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		<slash:comments>4</slash:comments>
		</item>
		<item>
		<title>RELAY FOR LIFE WOD ANNOUNCED!</title>
		<link>http://crossfitcda.com/2012/05/10/relay-for-life-wod-announced/</link>
		<comments>http://crossfitcda.com/2012/05/10/relay-for-life-wod-announced/#comments</comments>
		<pubDate>Thu, 10 May 2012 16:21:41 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Blog]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3739</guid>
		<description><![CDATA[8:00-8:20 Waiver signing, Warm Up 8:20-8:50 Max Effort Deadlift 8:50-9:05 prep for WOD 9:05-9:35 RELAY FOR LIFE WOD 30&#8242; AMRAP: 200m weighted walk (2/3 BW, 2 per team) CANNOT DROP WEIGHT 150 up downs 100 pushups 50 partner box jump &#8594; <a href="http://crossfitcda.com/2012/05/10/relay-for-life-wod-announced/">Read more &#8594;</a>]]></description>
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		<slash:comments>12</slash:comments>
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