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	<title>Steel City CrossFit in Hamilton</title>
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	<link>http://steelcitycrossfit.com</link>
	<description>CrossFit, Personal Training and Boot Camps</description>
	<lastBuildDate>Sun, 07 Mar 2010 16:48:42 +0000</lastBuildDate>
	
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		<copyright></copyright>
		<itunes:author></itunes:author>
		<itunes:summary>CrossFit | Boot Camp | Boxing | Personal Training</itunes:summary>
		<itunes:explicit>No</itunes:explicit>
		<itunes:block>No</itunes:block>
		
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod6002735/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod6002735/#comments</comments>
		<pubDate>Sun, 07 Mar 2010 16:43:06 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[body row]]></category>
		<category><![CDATA[boot camp hamilton]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[crossfit WOD]]></category>
		<category><![CDATA[fitness]]></category>
		<category><![CDATA[hamilton crossfit]]></category>
		<category><![CDATA[personal trainer hamilton]]></category>
		<category><![CDATA[ropes]]></category>
		<category><![CDATA[steel city]]></category>
		<category><![CDATA[swings]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1502</guid>
		<description><![CDATA[Steel City CrossFit Hamilton WoD
Complete 1 minute at each of the following stations.  Rest every 3 minutes. 7 rounds:
Ropes
Body row/pull up
Wall balls
KB swings
Belushi&#8217;s
Post number of reps to comments.


]]></description>
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		<item>
		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-27/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-27/#comments</comments>
		<pubDate>Thu, 04 Mar 2010 01:21:16 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[News]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[boot camp hamilton]]></category>
		<category><![CDATA[burpees]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[crossfit WOD]]></category>
		<category><![CDATA[fitness]]></category>
		<category><![CDATA[hamilton crossfit]]></category>
		<category><![CDATA[personal trainer hamilton]]></category>
		<category><![CDATA[sit ups]]></category>
		<category><![CDATA[squats]]></category>
		<category><![CDATA[steel city]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1500</guid>
		<description><![CDATA[Warm up:
Complete the following 2 times:
500 m row
20 Shoulder openers
15 squats
10 Sit ups
5 Burpees
WOD:
Tabata the following exercise:
Squats
Sit ups
Burpees
Your score is represented by the least number of reps completed in a 20 second segment.
Post score to comments.


]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>SteelCity CrossFit is not a Gym</title>
		<link>http://steelcitycrossfit.com/steelcity-crossfit-is-not-a-gym/</link>
		<comments>http://steelcitycrossfit.com/steelcity-crossfit-is-not-a-gym/#comments</comments>
		<pubDate>Wed, 03 Mar 2010 23:35:15 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[News]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[dollar contract]]></category>
		<category><![CDATA[increase stamina]]></category>
		<category><![CDATA[sensible person]]></category>
		<category><![CDATA[weight training]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1493</guid>
		<description><![CDATA[SteelCity CrossFit is not a gym, gyms Don’t work
I have posted this article because many people have asked me what kind of a gym SteelCity CrossFit is. Which begs the question: &#8220;Why would anyone look for a gym in Hamilton when you can be doing a CrossFit program at SteelCity CrossFit?&#8221; Do you not realize [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>H2-AHH?</title>
		<link>http://steelcitycrossfit.com/h2-ahh%c2%85/</link>
		<comments>http://steelcitycrossfit.com/h2-ahh%c2%85/#comments</comments>
		<pubDate>Tue, 30 Nov 1999 05:00:00 +0000</pubDate>
		<dc:creator></dc:creator>
				<category><![CDATA[Education]]></category>
		<category><![CDATA[aqua therapy]]></category>
		<category><![CDATA[joints]]></category>
		<category><![CDATA[muscles]]></category>
		<category><![CDATA[water therapy]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/h2-ahh%c2%85/</guid>
		<description><![CDATA[Spas all around the world are discovering the healing and relaxing properties of specific water treatments. Sit back, relax and immerse yourself in the benefits of aqua therapy.H2-AHH?]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Time Management and Your Life</title>
		<link>http://steelcitycrossfit.com/time-management-and-your-life/</link>
		<comments>http://steelcitycrossfit.com/time-management-and-your-life/#comments</comments>
		<pubDate>Tue, 30 Nov 1999 05:00:00 +0000</pubDate>
		<dc:creator></dc:creator>
				<category><![CDATA[Education]]></category>
		<category><![CDATA[achieving goals]]></category>
		<category><![CDATA[making plans]]></category>
		<category><![CDATA[time management]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/time-management-and-your-life/</guid>
		<description><![CDATA[One who is able to prepare for a number of possibilities upon entering a situation may have more time to think of the moves and decision to take to minimize the possibilities of errors. Here are the necessary pre-requisites to help you manage your time effectively:]]></description>
		<wfw:commentRss>http://steelcitycrossfit.com/time-management-and-your-life/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>How To Increase The Level of Happiness</title>
		<link>http://steelcitycrossfit.com/how-to-increase-the-level-of-happiness/</link>
		<comments>http://steelcitycrossfit.com/how-to-increase-the-level-of-happiness/#comments</comments>
		<pubDate>Tue, 30 Nov 1999 05:00:00 +0000</pubDate>
		<dc:creator></dc:creator>
				<category><![CDATA[Education]]></category>
		<category><![CDATA[happiness]]></category>
		<category><![CDATA[persistence]]></category>
		<category><![CDATA[positive thinking]]></category>
		<category><![CDATA[self-discipline]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/how-to-increase-the-level-of-happiness/</guid>
		<description><![CDATA[What Martha Washington once said still rings true, "The greatest part of our happiness depends on our dispositions, not our circumstances."
 Happiness is achievable, but it entails some effort and the right attitude. We must have the proper attitude and outlook in life to be able to focus and condition ourselves on being happy in all the challenges we face.]]></description>
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		<slash:comments>0</slash:comments>
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