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	<title>Crossfit Downtown Winston</title>
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		<title>Fri. 3rd Feb. 2012</title>
		<link>http://crossfitdowntownwinston.com/2012/02/03/fri-3rd-feb-2012/</link>
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		<pubDate>Fri, 03 Feb 2012 20:09:32 +0000</pubDate>
		<dc:creator>hana</dc:creator>
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		<description><![CDATA[Strength &#8211; HSPU practice and progressions. - 10 min amrap: 10 x Shoulder to overhead (50/35Kg), 10 x 4 count mountain climbers (40 mountain climbers).]]></description>
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		<title>Thurs. 2nd Feb. 2012</title>
		<link>http://crossfitdowntownwinston.com/2012/02/01/thurs-2nd-feb-2012/</link>
		<comments>http://crossfitdowntownwinston.com/2012/02/01/thurs-2nd-feb-2012/#comments</comments>
		<pubDate>Thu, 02 Feb 2012 02:13:25 +0000</pubDate>
		<dc:creator>hana</dc:creator>
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		<guid isPermaLink="false">http://crossfitdowntownwinston.com/?p=3509</guid>
		<description><![CDATA[Lift &#8211; Snatch Technique/ go to max - Amrap 8: 5 x Snatch (Bar at 50/30Kg), 10 x Burpees]]></description>
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		<title>Wed. 1st Feb. 2012</title>
		<link>http://crossfitdowntownwinston.com/2012/02/01/wed-1st-feb-2012/</link>
		<comments>http://crossfitdowntownwinston.com/2012/02/01/wed-1st-feb-2012/#comments</comments>
		<pubDate>Wed, 01 Feb 2012 07:58:51 +0000</pubDate>
		<dc:creator>hana</dc:creator>
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		<description><![CDATA[Lift &#8211; PP 1RM - 10 x Pull-ups, 1 x Squat Clean, 9 x Pull-ups, 2 x Squat Clean, All the way to 1 Pull-up, 10 x Squat Cleans]]></description>
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		<title>Tues. 31st Jan 2012</title>
		<link>http://crossfitdowntownwinston.com/2012/01/31/tues-31st-jan-2012/</link>
		<comments>http://crossfitdowntownwinston.com/2012/01/31/tues-31st-jan-2012/#comments</comments>
		<pubDate>Tue, 31 Jan 2012 07:56:11 +0000</pubDate>
		<dc:creator>hana</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[Lift &#8211; FS 3RM - Amrap 10: 5 x Pull-ups, 10 x DB Snatch, 15 x Box Jumps]]></description>
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		<title>Eat Paleo!  Curried Twice-Baked Sweet Potatoes</title>
		<link>http://crossfitdowntownwinston.com/2012/01/30/eat-paleo-curried-twice-baked-sweet-potatoes/</link>
		<comments>http://crossfitdowntownwinston.com/2012/01/30/eat-paleo-curried-twice-baked-sweet-potatoes/#comments</comments>
		<pubDate>Tue, 31 Jan 2012 02:27:40 +0000</pubDate>
		<dc:creator>hana</dc:creator>
				<category><![CDATA[Articles]]></category>

		<guid isPermaLink="false">http://crossfitdowntownwinston.com/?p=3497</guid>
		<description><![CDATA[You need to eat Paleo, and we&#8217;re going to help make it a bit easier to stick to it with weekly recipes. This week, we&#8217;re cooking a great side dish....]]></description>
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		<title>February Leaderboard Challenges</title>
		<link>http://crossfitdowntownwinston.com/2012/01/30/february-leaderboard-challenges/</link>
		<comments>http://crossfitdowntownwinston.com/2012/01/30/february-leaderboard-challenges/#comments</comments>
		<pubDate>Tue, 31 Jan 2012 02:17:00 +0000</pubDate>
		<dc:creator>hana</dc:creator>
				<category><![CDATA[Articles]]></category>

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		<description><![CDATA[Here are February&#8217;s leaderboard challenges: Diane &#8211; Feb. 8 21-15-9 Deadlift/HSPU Grace &#8211; Feb. 22 Clean &#38; Jerk 30 reps for time]]></description>
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		<title>Next Boot Camp Begins Feb. 27</title>
		<link>http://crossfitdowntownwinston.com/2012/01/30/next-boot-camp-begins-feb-27/</link>
		<comments>http://crossfitdowntownwinston.com/2012/01/30/next-boot-camp-begins-feb-27/#comments</comments>
		<pubDate>Tue, 31 Jan 2012 02:05:53 +0000</pubDate>
		<dc:creator>hana</dc:creator>
				<category><![CDATA[Articles]]></category>

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		<description><![CDATA[The next boot camp six-week class starts February 27, and registration is now open .  Click on the link below to reserve your spot (you will need to choose a...]]></description>
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		<title>Mon. 30th Jan. 2012</title>
		<link>http://crossfitdowntownwinston.com/2012/01/29/mon-30th-jan-2012/</link>
		<comments>http://crossfitdowntownwinston.com/2012/01/29/mon-30th-jan-2012/#comments</comments>
		<pubDate>Sun, 29 Jan 2012 18:01:41 +0000</pubDate>
		<dc:creator>hana</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[Lift &#8211; PJ Technique / 5 x 5 - 5 rft: 6 x C&#38;J 30 x DBl Unders]]></description>
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		<title>Fri. 27th Jan. 2012</title>
		<link>http://crossfitdowntownwinston.com/2012/01/27/fri-27th-jan-2012/</link>
		<comments>http://crossfitdowntownwinston.com/2012/01/27/fri-27th-jan-2012/#comments</comments>
		<pubDate>Fri, 27 Jan 2012 08:09:42 +0000</pubDate>
		<dc:creator>hana</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitdowntownwinston.com/?p=3463</guid>
		<description><![CDATA[Lift &#8211; Clean technique/ 1RM from power position. - 5 rounds of: hang from the pull-up bar for 1 min, ground to overhead w/ a 25/35Ib DB for 1 min....]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Thurs. 26th Jan. 2012</title>
		<link>http://crossfitdowntownwinston.com/2012/01/26/thurs-26th-jan-2012/</link>
		<comments>http://crossfitdowntownwinston.com/2012/01/26/thurs-26th-jan-2012/#comments</comments>
		<pubDate>Thu, 26 Jan 2012 13:09:26 +0000</pubDate>
		<dc:creator>hana</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[Lift &#8211; SP 1RM - Amrap 12: 30 x OH Lunges (10/15Kg plate), 15 x Dips (rings/ box/ para).]]></description>
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