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	<title>Steel City CrossFit in Hamilton &#187; warm ups</title>
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		<title>Warming Up</title>
		<link>http://steelcitycrossfit.com/warming-up/</link>
		<comments>http://steelcitycrossfit.com/warming-up/#comments</comments>
		<pubDate>Tue, 30 Nov 1999 05:00:00 +0000</pubDate>
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				<category><![CDATA[Education]]></category>
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		<category><![CDATA[warm ups]]></category>
		<category><![CDATA[warming up]]></category>
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		<description><![CDATA[When you have to fit an exercise routine into your already busy schedule, you might be tempted to simply skip the warm up routine, even though you've heard horror stories about people getting injured while working out. Three words: don't do that. ]]></description>
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		<title>Steel City CrossFit WoD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-19/</link>
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		<pubDate>Wed, 09 Sep 2009 00:15:30 +0000</pubDate>
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		<category><![CDATA[warm ups]]></category>

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		<description><![CDATA[Steel City CrossFit Hamilton WoD Warm up: 2 rounds of: Run 400 m 20 push ups 20 sit ups 20 supermen 10 double unders Workout: Complete as many rounds as possible in 15 mins of: 20 box jumps 15 K.B. swings 12 burpees 9 burpees Post # of rounds to comments. :]]></description>
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		<title>CrossFit Warm-ups</title>
		<link>http://steelcitycrossfit.com/crossfit-warm-ups/</link>
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		<pubDate>Mon, 16 Feb 2009 23:14:44 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<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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