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	<title>CrossFit Charlotte</title>
	<link>http://www.crossfitcharlotte.com</link>
	<description>Forging Elite Fitness in the Queen City</description>
	<lastBuildDate>Wed, 10 Mar 2010 02:40:32 +0000</lastBuildDate>
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	<item>
		<title>Wednesday WOD</title>
		<description><![CDATA[You play baseball two days in a row, why can&#8217;t you do push-ups two days in a row?
Ten rounds for time of:
135/95 pound Deadlift, 15 reps
15 push-ups
Post time to comments.

Tony supports Pat with the last rope climb at the sectionals.

]]></description>
		<link>http://www.crossfitcharlotte.com/2010/03/09/wednesday-wod-65</link>
			</item>
	<item>
		<title>Tuesday  WOD</title>
		<description><![CDATA[Main site modified BIG TIME!
5 rounds for time of:
15 ft. rope climb, 2 rep
30 parallette push-ups (arm pit to the bars, feet on a green box)
15 overhead squats, 95/55 pounds
Post times to comments.

Spring is in the air at CrossFit Charlotte.

]]></description>
		<link>http://www.crossfitcharlotte.com/2010/03/08/tuesday-wod-61</link>
			</item>
	<item>
		<title>Monday WOD</title>
		<description><![CDATA[&#8220;Helen&#8221;
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.

Tony, Pat, Spec and Jamie at the NC/SC sectionals this past weekend.

]]></description>
		<link>http://www.crossfitcharlotte.com/2010/03/07/monday-wod-64</link>
			</item>
	<item>
		<title>Useful links for the sectionals.</title>
		<description><![CDATA[Some useful links for this weekend:
Number assignments and initial heat times: http://bit.ly/cfscnc-num
Weekend schedule: http://bit.ly/cfscnc-sat
Live results page: http://bit.ly/cfscnc
We&#8217;ll also being trying to do some live microblogging via our Facebook page and Twitter.
]]></description>
		<link>http://www.crossfitcharlotte.com/2010/03/05/useful-links-for-the-sectionals</link>
			</item>
	<item>
		<title>Friday WOD</title>
		<description><![CDATA[**REMEMBER CROSSFIT CHARLOTTE IS CLOSED ON SUNDAY FOR THE NC/SC SECTIONAL GAMES.**
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
*We do have a modified WOD for beginners*
Post time to comments.

CrossFit Charlotte&#8217;s Tony D. thinking about his stratagy for this weekend&#8217;s games.

]]></description>
		<link>http://www.crossfitcharlotte.com/2010/03/05/friday-wod-59</link>
			</item>
	<item>
		<title>Thursday Chipper</title>
		<description><![CDATA[WOD four of the NC/SC sectionals (scale wts as needed).
60 Double-unders
30 Thrusters, 95/65lbs
30 Burpees
500m Row
30 Slamballs, 30/20lbs
30 GHD sit-ups
500m Row
30 Kettlebell Snatch, 24/16kg.
30 Overhead Lunge, 30/20lbs
60 Double-unders 

Eric and Brad of Muscle driver USA help make the NC/SC sectionals possible.

]]></description>
		<link>http://www.crossfitcharlotte.com/2010/03/03/thursday-chipper</link>
			</item>
	<item>
		<title>Friday Night Dinner</title>
		<description><![CDATA[We&#8217;re having an informal get-together Friday night before the games this weekend.  Any volunteers, spectators, or athletes that are already in town are welcome to join us.  We&#8217;ll be meeting at the Tilted Kilt near the sectional site at 7pm this Friday.  Hope to see you there!
Google Maps for Directions
]]></description>
		<link>http://www.crossfitcharlotte.com/2010/03/03/friday-night-dinner</link>
			</item>
	<item>
		<title>Wednesday WOD</title>
		<description><![CDATA[Complete as many rounds in 20 minute as you can of:
7 Shoulder press, 95/55 pounds.
14 Box jumps, 20&#8243;
21 Kettlebell swings, 24/16 kg.
Post rounds and reps to comments.

Pat getting ready for the sectionals. Bring it!

]]></description>
		<link>http://www.crossfitcharlotte.com/2010/03/03/wednesday-wod-64</link>
			</item>
	<item>
		<title>NC/SC Sectional games host by CrossFit Charlotte</title>
		<description><![CDATA[The Sectionals will be held March 6-7 at 460 Greenway Industrial Dr. Fort Mill, SC. 29708. First event starts at noon Saturday, second event 3:30pm. Sunday kicks off at 9am. with the third event and the last event starts at 12:30pm. CrossFit Charlotte come out and support our own. Matt D, Matt Z, Pat, Tony, [...]]]></description>
		<link>http://www.crossfitcharlotte.com/2010/03/02/ncsc-sectional-games-host-by-crossfit-charlotte</link>
			</item>
	<item>
		<title>Tuesday WOD</title>
		<description><![CDATA[ANYONE INTERESTED IN THE MARINE BUDDY CHALLENGE, MARCH 13TH CONTACT COACH A.
8 rounds of:
Run 400 meters or Row 500 meters
Rest 90 seconds
Post total time to comments not including 8th rest.

Guest appearance from Bill D.

]]></description>
		<link>http://www.crossfitcharlotte.com/2010/03/01/tuesday-wod-60</link>
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