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	<title>Steel City CrossFit in Hamilton &#187; good mornings</title>
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		<pubDate>Sat, 13 Nov 2010 20:54:12 +0000</pubDate>
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		<category><![CDATA[focus on form]]></category>
		<category><![CDATA[good mornings]]></category>
		<category><![CDATA[pullups]]></category>
		<category><![CDATA[shoulder press]]></category>

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		<description><![CDATA[Warmup 3 rounds: 5 pullups 10 pushups 15 squats then a light 250 m row, focus on form 15 good mornings 10 dislocates Workout 1 2000 m row for time Workout 2 3-3-3-3-3 Shoulder Press Congratulations to Jeremy, rowing 2K in 7:58, and to Maria for setting a new PR with a 55 lb shoulder [...]]]></description>
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		<title>Steel City CrossFit WOD</title>
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		<pubDate>Sun, 10 Jan 2010 17:10:35 +0000</pubDate>
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		<category><![CDATA[good mornings]]></category>
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		<description><![CDATA[Steel City CrossFit Hamilton WOD Warmup: 15 shoulder openers 15 sec samson stretch 15 good mornings 15 ankle stretches each leg WOD: Complete 4 rounds of the following for time: 15 burpees 15 push ups 15 sit ups 15 squats 15 burpees Post time to comments. Great work this morning everyone! Awesome work on those [...]]]></description>
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