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	<title>Steel City CrossFit in Hamilton &#187; Members</title>
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	<link>http://steelcitycrossfit.com</link>
	<description>CrossFit, Bootcamp and Fitness Boxing</description>
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		<title>Ancaster and Hamilton CrossFitters in the News</title>
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		<pubDate>Thu, 24 Dec 2009 22:59:58 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Members]]></category>
		<category><![CDATA[combat challenge team]]></category>
		<category><![CDATA[firefighter combat challenge]]></category>
		<category><![CDATA[hamilton men]]></category>
		<category><![CDATA[metre sprint]]></category>
		<category><![CDATA[mike pearson]]></category>
		<category><![CDATA[veteran team]]></category>

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		<description><![CDATA[It’s been called the toughest two minutes in sports. But Ancaster firefighters Dean Morrow and Louis Boiteau hope to raise the bar to about 90 seconds when they hit the course next season with the Hamilton Firefighter Combat Challenge Team.
Combat Challenge, also known as Firefit, features a series]]></description>
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		<title>WOD Tuesday 6th October</title>
		<link>http://steelcitycrossfit.com/wod-tuesday-6th-october/</link>
		<comments>http://steelcitycrossfit.com/wod-tuesday-6th-october/#comments</comments>
		<pubDate>Wed, 07 Oct 2009 11:07:08 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Members]]></category>
		<category><![CDATA[WOD]]></category>

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		<description><![CDATA[WOD Tue 6th October at Steel City Crossfit with Eddie. 50,40,30,20,10 Squats Deadlifts 135 / 95 Box Jumps Sit ups Great work on a very tough workout ladies and gentlemen.]]></description>
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		<title>Working Hard at our Fitness For Kids!</title>
		<link>http://steelcitycrossfit.com/way-to-go-crossfit-kids/</link>
		<comments>http://steelcitycrossfit.com/way-to-go-crossfit-kids/#comments</comments>
		<pubDate>Fri, 04 Sep 2009 00:05:09 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Members]]></category>
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		<category><![CDATA[crossfit kids]]></category>
		<category><![CDATA[fitness for kids]]></category>
		<category><![CDATA[hamilton crossfit]]></category>
		<category><![CDATA[the flag]]></category>

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		<description><![CDATA[ Kids Fitness member Asia, age 8,  finally gets her flag!

Congratulations!!]]></description>
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		<slash:comments>2</slash:comments>
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		<title>CrossFit Warm-ups</title>
		<link>http://steelcitycrossfit.com/crossfit-warm-ups/</link>
		<comments>http://steelcitycrossfit.com/crossfit-warm-ups/#comments</comments>
		<pubDate>Mon, 16 Feb 2009 23:14:44 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Events]]></category>
		<category><![CDATA[Members]]></category>
		<category><![CDATA[hey everyone]]></category>
		<category><![CDATA[ups]]></category>
		<category><![CDATA[warm ups]]></category>
		<category><![CDATA[warmups]]></category>

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		<description><![CDATA[Hey everyone, Due to popular request we have now posted our CrossFit WarmUps on the website! To take advantage of the warm-ups at home, click here: http://steelcitycrossfit.com/crossfit-warm-ups/]]></description>
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