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	<title>CrossFit Griffin :: Saline, Michigan</title>
	<link>http://crossfit-griffin.com</link>
	<description>“What lies behind you and what lies in front of you, pales in comparison to what lies inside of you.” - Ralph Waldo Emerson</description>
	<lastBuildDate>Thu, 02 Feb 2012 02:42:46 +0000</lastBuildDate>
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		<title>Thursday February 2, 2012</title>
		<description><![CDATA[O-Lifting:  ( 12noon) Snatch &#8211; 70% x 1, 75% x 1, 80% x 1 x 4 Clean &#38; Jerk &#8211; 70% x 1, 75% x 1, 80% x 1 x 4 Snatch Pull - 90% x 2, 95% x 2, 100% x 2 Back Squat - 80% x 3 x 3 3 sets; no rest: [...]]]></description>
		<link>http://crossfit-griffin.com/index.php/thursday-february-2-2012/</link>
			</item>
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		<title>Wednesday February 1, 2012</title>
		<description><![CDATA[Rom Run 1 mile Kb warm up Kettle Bell Performance Training 25 am swings 25 thrusters 25 swings 25 goblet squats 50 ball slams Run 500m 25 am swings 25 swings 25 pull ups 25 box jumps]]></description>
		<link>http://crossfit-griffin.com/index.php/wednesday-february-1-2012/</link>
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		<title>Tuesday January 31, 2012</title>
		<description><![CDATA[ROM drills – 1 mile run/row warmup:  10 m TGU alternate r/l every 3 AMRAP 20 MIN Ring Pushups 10 sdlhp 20 double unders 30 row 500 ski 200 20 deck squats 10 wheel rollouts]]></description>
		<link>http://crossfit-griffin.com/index.php/tuesday-january-31-2012/</link>
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		<title>Monday January 30th, 2012</title>
		<description><![CDATA[Concept 2 ROWING: Pick drills – slides 10min warm up 3 x 1500m / 3 min easy Row three 1500 meter pieces. Row for three minutes at light pressure between each 1500. PERFORMANCE TRAINING: Rom drills warmup: 3 rounds 10 good mornings 10 inch worms 10 squats 10 wall balls 10 rollovers 10 oh squats [...]]]></description>
		<link>http://crossfit-griffin.com/index.php/monday-january-30th-2012/</link>
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		<title>Saturday January 28. 2012</title>
		<description><![CDATA[Rowing Class: Pick drills &#8211; Slides 10 m warmup 500m watts body weight 50 situps 500m watts body weight +10 40 situps 500m watts body weight +20 30 situps 500m watts body weight +30 20 situps 500m watts body weight +40 10 situps 500m watts body weight +50 50 situps PERFORMANCE TRAINING: ROM DRILLS 30-20-30 [...]]]></description>
		<link>http://crossfit-griffin.com/index.php/saturday-january-28-2012/</link>
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		<title>Friday January 27. 2012</title>
		<description><![CDATA[rom drills 4 rounds 200m row 200m ski 5 hrpu/5 pushups 3 rounds 10 squats/10 rollovers/10 oh squats &#8220;a little bit of cindi&#8221; 15m: 5 pullups 10 pushups 15 squats durability 3 rounds 10 GHD 10 back extensions]]></description>
		<link>http://crossfit-griffin.com/index.php/friday-january-27-2012/</link>
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		<title>Thursday January 26. 2012</title>
		<description><![CDATA[rom drills – 800m row/run warmup:  10 squats/10 rollovers/10 overhead squats/10 wall balls/10 pushups  3 ROUNDS For time:  15 push press 115/85 15 SDHP 115/85 15 f. squats 115/85 800 m run/row 12 push press 12 SDHP 12 f squats 800 m run/row 20 squat cleans 135/105 (add 20 lbs to bar for SQ CLN) [...]]]></description>
		<link>http://crossfit-griffin.com/index.php/thursday-january-26-2012/</link>
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		<title>Wednesday Janaury 25. 2012</title>
		<description><![CDATA[Rowing Class: Pick drills &#8211; slides 10 min warmup 10:10 drills 5000m in watts according to your weight cool down. KETTLEBELL TRAINING: Rom drills &#8211; 400m row/run Kettle Bell Warmup &#8220;Kettlebell Ladders&#8221; 10.9.8.7&#8230;&#8230;.swing 1.2.3.4.5&#8230;&#8230;burpee REST 1 MINUTE 10.9.8.7&#8230;&#8230;thruster 1.2.3.4.5&#8230;..sdhp Plank Holds 60 sec.]]></description>
		<link>http://crossfit-griffin.com/index.php/wednesday-janaury-25-2012/</link>
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		<title>Tuesday January 24. 2012</title>
		<description><![CDATA[ROM DRILLS 800M ROW WARMUP for 3 rounds: 20 walking lunge steps 10 wall balls 10 pushups 10 situps Performance Training: WOD: 3RFT 40 box jumps 40 DU 40 kb snatch (2 hand) RX 55/35 400 m run or 400m row Strength: b. squat 4&#215;5 Stretch! ]]></description>
		<link>http://crossfit-griffin.com/index.php/tuesday-january-24-2012/</link>
			</item>
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		<title>Monday, January 23. 2012</title>
		<description><![CDATA[Rowing: Pick Drills – 10 m warmup slides &#38; paddles Round 1: Row or ski 250m 10 burpees 30 sit-ups (choice) Round 2:  Ski 750m 8 burpees 50 sit-ups (choice) Round 3: Row 1000m 6 burpees 75 sit-ups (choice) Round 4:  Row 1500m 4 burpees 100 sit-ups Round 5: Ski 500m &#160; Easy paddle cooldown [...]]]></description>
		<link>http://crossfit-griffin.com/index.php/monday-january-23-2012/</link>
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