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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>2.4.2012</title>
		<link>http://crossfitcda.com/2012/02/03/2-4-2012/</link>
		<comments>http://crossfitcda.com/2012/02/03/2-4-2012/#comments</comments>
		<pubDate>Sat, 04 Feb 2012 01:00:54 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3355</guid>
		<description><![CDATA[Warmup: Jumkyard Dog &#160; WOD: Teams of 2, alternating rounds for 30 mins: 5 Pullups 10 KB Swings 53/35# 20 Shin to Wrists (L=R=1)]]></description>
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		<slash:comments>0</slash:comments>
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		<title>2.3.2012</title>
		<link>http://crossfitcda.com/2012/02/02/2-3-2012/</link>
		<comments>http://crossfitcda.com/2012/02/02/2-3-2012/#comments</comments>
		<pubDate>Fri, 03 Feb 2012 01:00:17 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[football gone bad]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3354</guid>
		<description><![CDATA[Warmup: Ladders &#160; Skill: 3 Sets 1 Arm DB Row x 15 Ab Disc down and back &#160; WOD: &#8220;Football Gone Bad&#8221; Three 1 minute rounds for time: 1. DB Thrusters 45 lbs 2. Box Jumps 20&#8243; box 3. Push &#8594; <a href="http://crossfitcda.com/2012/02/02/2-3-2012/">Read more &#8594;</a>]]></description>
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		<slash:comments>3</slash:comments>
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		<title>2.2.2012</title>
		<link>http://crossfitcda.com/2012/02/01/2-2-2012/</link>
		<comments>http://crossfitcda.com/2012/02/01/2-2-2012/#comments</comments>
		<pubDate>Thu, 02 Feb 2012 01:00:14 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[deadlift]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3353</guid>
		<description><![CDATA[Warmup: Glute Activation &#160; Skill: Deadlift, Heavy Single &#160; WOD: 8 Rounds 10 DL 135/95# 30 Bicycle Jumps]]></description>
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		<slash:comments>4</slash:comments>
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		<item>
		<title>Additional Classes</title>
		<link>http://crossfitcda.com/2012/02/01/additional-classes/</link>
		<comments>http://crossfitcda.com/2012/02/01/additional-classes/#comments</comments>
		<pubDate>Wed, 01 Feb 2012 22:57:54 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Announcements]]></category>
		<category><![CDATA[Blog]]></category>
		<category><![CDATA[News]]></category>
		<category><![CDATA[Hours]]></category>
		<category><![CDATA[kids]]></category>
		<category><![CDATA[yoga]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3366</guid>
		<description><![CDATA[First off, we&#8217;ve started up Yoga again on Saturday at 10 am, effective immediately. You can stay after the regular WOD and participate, or just show up for yoga. If you&#8217;re one of those tight crossfiters (you know who you &#8594; <a href="http://crossfitcda.com/2012/02/01/additional-classes/">Read more &#8594;</a>]]></description>
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		<slash:comments>19</slash:comments>
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		<title>2.1.2012</title>
		<link>http://crossfitcda.com/2012/01/31/2-1-2012/</link>
		<comments>http://crossfitcda.com/2012/01/31/2-1-2012/#comments</comments>
		<pubDate>Wed, 01 Feb 2012 01:00:51 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[the bear]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3352</guid>
		<description><![CDATA[Warmup: Burgener WU &#160; Skill: Hang Squat Clean 5-5-3-3-3 &#160; WOD: &#8220;The Bear&#8221; 3 Sets of the complex: Hang Clean Front Squat Push Press Back Squat Push Press x 7]]></description>
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		<slash:comments>4</slash:comments>
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		<title>1.31.2012</title>
		<link>http://crossfitcda.com/2012/01/30/1-31-2012/</link>
		<comments>http://crossfitcda.com/2012/01/30/1-31-2012/#comments</comments>
		<pubDate>Tue, 31 Jan 2012 01:00:04 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[tabata]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3351</guid>
		<description><![CDATA[Warmup: KB Warmup -Windmill -Armbar Stretch &#160; Skill: DB Press Complex, 5 sets 4 Press/3 Push Press/2 Push Jerk &#160; WOD: &#8220;Go Hard or Go Home&#8221; Tabata Airdyne x 8]]></description>
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		<slash:comments>7</slash:comments>
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		<item>
		<title>That Paleo Fad</title>
		<link>http://crossfitcda.com/2012/01/29/that-paleo-fad/</link>
		<comments>http://crossfitcda.com/2012/01/29/that-paleo-fad/#comments</comments>
		<pubDate>Mon, 30 Jan 2012 02:40:44 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Announcements]]></category>
		<category><![CDATA[Blog]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[cholesterol]]></category>
		<category><![CDATA[paleo]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3359</guid>
		<description><![CDATA[If you aren&#8217;t part of our_Paleo Challenge Facebook Group, you may have missed these cool videos Ivory posted. Interesting that the reporter had to stuff her face with whole foods in an effort to keep her current weight, yet in &#8594; <a href="http://crossfitcda.com/2012/01/29/that-paleo-fad/">Read more &#8594;</a>]]></description>
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		<slash:comments>4</slash:comments>
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		<title>1.30.2012</title>
		<link>http://crossfitcda.com/2012/01/29/1-30-2012/</link>
		<comments>http://crossfitcda.com/2012/01/29/1-30-2012/#comments</comments>
		<pubDate>Mon, 30 Jan 2012 01:00:50 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3350</guid>
		<description><![CDATA[Warmup: Active/Passive Lat Pulls &#160; Skill: Deadhang Pullup or Low Ring Row 5 sets, go 2 reps short of failure 10 Hollow Rocks between each set &#160; WOD: &#8220;Real Ugly, Real Fast&#8221; Minute 1: Complete 60 Squats Minute 2: Complete &#8594; <a href="http://crossfitcda.com/2012/01/29/1-30-2012/">Read more &#8594;</a>]]></description>
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		<slash:comments>3</slash:comments>
		</item>
		<item>
		<title>Baby is not scary if you Tebow</title>
		<link>http://crossfitcda.com/2012/01/26/baby-is-not-scary-if-you-tebow/</link>
		<comments>http://crossfitcda.com/2012/01/26/baby-is-not-scary-if-you-tebow/#comments</comments>
		<pubDate>Thu, 26 Jan 2012 21:27:42 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Blog]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3341</guid>
		<description><![CDATA[]]></description>
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		<slash:comments>5</slash:comments>
		</item>
		<item>
		<title>1.21.2012</title>
		<link>http://crossfitcda.com/2012/01/20/1-21-2012/</link>
		<comments>http://crossfitcda.com/2012/01/20/1-21-2012/#comments</comments>
		<pubDate>Sat, 21 Jan 2012 01:00:22 +0000</pubDate>
		<dc:creator>Derek</dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitcda.com/?p=3289</guid>
		<description><![CDATA[&#160; Teams of 4 Hold a 155# barbell off the ground. Complete the following: 100 Burpees 200 Pullups 300 Lunges 400 Star Jumpers &#160; Rules: No more than 2 people holding the bar (you may not touch the plates or &#8594; <a href="http://crossfitcda.com/2012/01/20/1-21-2012/">Read more &#8594;</a>]]></description>
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		<slash:comments>3</slash:comments>
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