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	<title>Griffin Performance Athletics :: 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>Mon, 21 May 2012 13:59:25 +0000</lastBuildDate>
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		<title>Monday May 21. 2012</title>
		<description><![CDATA[ROM DRILLS WARMUP PERFORMANCE TRAINING: Three rounds of: 7 deadlifts (345/225) 10 ring dips Then, Three rounds of: 21 wall ball shots  ( 20/14 ball to 10’ ) 21 toes to bar Then; 100’ Farmer carry 28 Burpee box jumps 100 farmer carry 6 ring dips]]></description>
		<link>http://crossfit-griffin.com/index.php/monday-may-21-2012/</link>
			</item>
	<item>
		<title>Friday May 18. 2012</title>
		<description><![CDATA[ROM DRILLS 1 MILE RUN warmup ( instructors choice ) Three rounds for time of: 50 Double-unders 40 Sit-ups 30 Medicine ball cleans, 20 pound ball 20 Pull-ups 10 Handstand push-ups Durability: stretch!!]]></description>
		<link>http://crossfit-griffin.com/index.php/friday-may-18-2012/</link>
			</item>
	<item>
		<title>Thursday May 16. 2012</title>
		<description><![CDATA[Performance Training: Rom Drills warmup Run 800m  5 rounds: 10 kettle bell swing 10 pull ups 10 clean and jerk durability: windmills 5 r/l 60 sec plank hold windmills 5 r/l 60 sec side plank ( r/l )]]></description>
		<link>http://crossfit-griffin.com/index.php/thursday-may-16-2012/</link>
			</item>
	<item>
		<title>Wednesday May 16. 2012</title>
		<description><![CDATA[rom drills 1 mile row &#8221; Snatch Complex&#8221; 4 rounds: Snatch 10 alternating right to left sprint 20m 1 mile row]]></description>
		<link>http://crossfit-griffin.com/index.php/wednesday-may-16-2012/</link>
			</item>
	<item>
		<title>Tuesday May 15. 2012</title>
		<description><![CDATA[rom drills. 3 rounds. 400m run 50 squats 3 rounds. 400m run 25 kb swings 3 rounds. 400m run 25 box jumps 1 round 1 mile 50 squats 25 kb swings 25 box jumps Durability: 2 rounds 20 GHD 20 back extensions]]></description>
		<link>http://crossfit-griffin.com/index.php/tuesday-may-15-2012/</link>
			</item>
	<item>
		<title>Monday May 14. 2012</title>
		<description><![CDATA[rom drills warm up: barbell complex = bent over row/hang clean/front squat/push press/oh squat/back squat USING THE BAR ONLY complete 10 complex’s 5 ROUNDS: 5 deadlifts 90% of 3RM/5 broad jumps/20m oh weight walking lunge 45/25# Rx Complete 25 reps of each of the following: Box jump Jumping pullups kettle bell swing walking lunge knees [...]]]></description>
		<link>http://crossfit-griffin.com/index.php/monday-may-14-2012/</link>
			</item>
	<item>
		<title>Saturday May 12. 2012</title>
		<description><![CDATA[Rowing Class: 1000m row warmup 3min on 1min off for 9 rounds: 30 strokes row 30 strokes ski 10 push-ups 10 squats 10 sit-ups 10 kb swings Performance Training: Rom drills 1 mile run warmup 3 rounds: 20 box jumps 200m run 10 wall balls 200m run 20 kettle bell swings&#124; 200m run 20 hrpu pushups]]></description>
		<link>http://crossfit-griffin.com/index.php/saturday-may-12-2012/</link>
			</item>
	<item>
		<title>Friday May 11. 2012</title>
		<description><![CDATA[Rom drills warmup!! Individual Event 4 for time: 50 back squats ( 135/95 ) 40 pullups 30 shoulder to overhead ( 135/95 ) 50 front squats ( 85/65 ) 40 pullups 30 shoulder to overhead ( 85/65 ) 50 overhead squats (65/45) 40 pullups 30 shoulder to overhead (65/45) Stretch!!!]]></description>
		<link>http://crossfit-griffin.com/index.php/friday-may-11-2012/</link>
			</item>
	<item>
		<title>Thursday May 10. 2012</title>
		<description><![CDATA[rom drills 1 mile run warmup: :20:10 Tabata 8 rounds handstand hold hollow rock hold chin above bar hold 5 rounds : 3 min cycles: rest 1 min inbetween Power Cleans 3 Push ups 6 Squats 9 Stretch!]]></description>
		<link>http://crossfit-griffin.com/index.php/thursday-may-9-2012/</link>
			</item>
	<item>
		<title>Wednesday May 9. 2012</title>
		<description><![CDATA[Rom drills &#8211; 1 mile run Kettle bell warmup drills 20m amrap 10 swings 10 sdlhp 10 kte 200m run durability:  2 rounds windmills ( r/l/) 10 deck squats]]></description>
		<link>http://crossfit-griffin.com/index.php/wednesday-may-8-2012/</link>
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