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	<title>CrossFit CHF &#187; Workouts</title>
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	<description>Your pain is our pleasure</description>
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		<title>We don&#8217;t exercise.  We have FUN!</title>
		<link>http://www.crossfitchf.com/we-dont-exercise-we-have-fun/</link>
		<comments>http://www.crossfitchf.com/we-dont-exercise-we-have-fun/#comments</comments>
		<pubDate>Sun, 08 Nov 2009 13:32:03 +0000</pubDate>
		<dc:creator>Andy G</dc:creator>
				<category><![CDATA[Training Tip]]></category>
		<category><![CDATA[Videos]]></category>
		<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.crossfitchf.com/?p=243</guid>
		<description><![CDATA[Why do most people stop exercising; not enough energy, no time, not enough money, not getting the desired results anticipated by the marketing material of the facility?  Most people will say it is because exercise is boring and monotonous.
National fitness statistics show that 80% of gym members stop going to their gym of choice [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>8:30 Group Photo at CrossFit CHF</title>
		<link>http://www.crossfitchf.com/830-group-photo-at-crossfit-chf/</link>
		<comments>http://www.crossfitchf.com/830-group-photo-at-crossfit-chf/#comments</comments>
		<pubDate>Wed, 12 Nov 2008 17:53:18 +0000</pubDate>
		<dc:creator>steve</dc:creator>
				<category><![CDATA[Member Stories]]></category>
		<category><![CDATA[Pictures]]></category>
		<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.crossfitchf.com/?p=72</guid>
		<description><![CDATA[Some of our hard working ladies in the 8:30 class.  Thank you for working hard, the results are worth the effort.
 
SB
]]></description>
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		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>Another Success Story</title>
		<link>http://www.crossfitchf.com/another-success-story/</link>
		<comments>http://www.crossfitchf.com/another-success-story/#comments</comments>
		<pubDate>Wed, 12 Nov 2008 15:46:42 +0000</pubDate>
		<dc:creator>steve</dc:creator>
				<category><![CDATA[Member Stories]]></category>
		<category><![CDATA[Pictures]]></category>
		<category><![CDATA[Workouts]]></category>
		<category><![CDATA[success]]></category>

		<guid isPermaLink="false">http://www.crossfitchf.com/?p=59</guid>
		<description><![CDATA[Aaron started Crossfit training with us July 2007.  His progress has been slow and steady.  Through hard work and better food choices along with portion control, Aaron has gained muscle and lost close to 90 lbs.  Aaron, how do you feel after your first year of training at CrossFit CHF?
SB


Great job Aaron, [...]]]></description>
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		<slash:comments>3</slash:comments>
		</item>
		<item>
		<title>Casey Doing Fight Gone Bad</title>
		<link>http://www.crossfitchf.com/casey-doing-fight-gone-bad/</link>
		<comments>http://www.crossfitchf.com/casey-doing-fight-gone-bad/#comments</comments>
		<pubDate>Wed, 12 Nov 2008 15:21:30 +0000</pubDate>
		<dc:creator>steve</dc:creator>
				<category><![CDATA[Pictures]]></category>
		<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.crossfitchf.com/?p=53</guid>
		<description><![CDATA[Casey over slept for our Tuesday morning group workout and was not present for the group pictures; however, she did come in later and did FGB.  Below are a series of pictures of her putting up a score of 262 rxd.  Great job girl.
SB


]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Friday Morning Group Workout &#8220;Adam&#8221;</title>
		<link>http://www.crossfitchf.com/friday-morning-group-workout-adam/</link>
		<comments>http://www.crossfitchf.com/friday-morning-group-workout-adam/#comments</comments>
		<pubDate>Sun, 09 Nov 2008 14:01:20 +0000</pubDate>
		<dc:creator>steve</dc:creator>
				<category><![CDATA[Member Stories]]></category>
		<category><![CDATA[Pictures]]></category>
		<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.crossfitchf.com/?p=39</guid>
		<description><![CDATA[We combined out two 6:00 AM classes Friday for a little fun memorial workout in honor of a young man who was killed this year in a motor cycle accident named Adam.  The workout is comprised of 3 rounds for time of:
400 meter run
20 burpees
20 sit-ups
400 meter run
20 box jumps
20 air squat
400 meter run
10 pull-ups/or [...]]]></description>
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		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>Gobble Gobble</title>
		<link>http://www.crossfitchf.com/gobble-gobble/</link>
		<comments>http://www.crossfitchf.com/gobble-gobble/#comments</comments>
		<pubDate>Thu, 30 Oct 2008 10:48:19 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Member Stories]]></category>
		<category><![CDATA[Pictures]]></category>
		<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.crossfitchf.com/?p=86</guid>
		<description><![CDATA[It was great to see Brooke, Casey, and Stephanie running the AutumnFest 8k early this morning!
Happy Thanksgiving to you all.  I am very thankful for my CrossFitCHF Family!!!
]]></description>
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		<slash:comments>0</slash:comments>
		</item>
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		<title>Fighting Dr.Tabata</title>
		<link>http://www.crossfitchf.com/fighting-drtabata-6/</link>
		<comments>http://www.crossfitchf.com/fighting-drtabata-6/#comments</comments>
		<pubDate>Thu, 30 Oct 2008 09:48:19 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.crossfitchf.com/?p=85</guid>
		<description><![CDATA[I was looking through my Hopper Deck (deck of cards with a workout on each), and I saw Tabata Something Else and thought I would apply an MMA twist. I thought I would call it &#8220;Fighting Dr.Tabata.&#8221;
20 seconds of work, 10 seconds of rest for
4 minutes of each of the following:
Jabs, Cross-punches, Hooks, Elbow Strikes,
and [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Friday Fun</title>
		<link>http://www.crossfitchf.com/friday-fun/</link>
		<comments>http://www.crossfitchf.com/friday-fun/#comments</comments>
		<pubDate>Thu, 30 Oct 2008 08:48:19 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.crossfitchf.com/?p=75</guid>
		<description><![CDATA[The workout this morning rocked!  It was the group one w/ the one arm KB swings, OH Walk, heavy KB swing, burpee box jumps &#8230;
It was awesome to really push intensity through your interval and then get a minute to catch your breath (which was definitely needed!!).
I didn&#8217;t realize how much I was smoked [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Kicked my tail</title>
		<link>http://www.crossfitchf.com/kicked-my-tail/</link>
		<comments>http://www.crossfitchf.com/kicked-my-tail/#comments</comments>
		<pubDate>Thu, 30 Oct 2008 06:48:19 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.crossfitchf.com/?p=32</guid>
		<description><![CDATA[Andy Gann says&#8230;
yesterday &#8211; 10/31/08
5 rounds for time:
400 M run
21 thrusters
21 sdhp
kicked my tail!!!  It&#8217;s now saturday and my hammies are TIGHT!
Thanks Caleb!
]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Jelly by Reps</title>
		<link>http://www.crossfitchf.com/jelly-by-reps/</link>
		<comments>http://www.crossfitchf.com/jelly-by-reps/#comments</comments>
		<pubDate>Thu, 30 Oct 2008 05:48:19 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Member Stories]]></category>
		<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.crossfitchf.com/?p=18</guid>
		<description><![CDATA[The first CrossFit workout I ever did was 21-14-9 for pushups, dips and shoulder presses.  My arms were total jello by the end of the workout &#8211; to the point that I couldn&#8217;t even wash my hair in the gym shower without really concentrating on getting my hands up there.
I thought my arms might [...]]]></description>
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		<slash:comments>1</slash:comments>
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