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	<title>CrossFit Sonoma County - Santa Rosa</title>
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		<title>Tues. 2/21/12</title>
		<description><![CDATA[Work Muscle -Ups Then Alternating Tabata: Kettlebell Swings Tuck-Ups Burpees]]></description>
		<link>http://crossfitsc.com/archives/3698</link>
			</item>
	<item>
		<title>Bacon and sweet potatoes!</title>
		<description><![CDATA[Ingredients 4 Sweet Potatoes (or Yams), about 3 pounds 1/4 cup Coconut Oil 2 Tablespoons Cinnamon 1/2 teaspoon Clove 1/2 teaspoon Allspice 1 teaspoon Sea Salt 8 Slices Bacon Cooking Steps Cut the sweet potatoes into large pieces about 1-2 inches thick. No, you don’t need to peel your sweet potatoes first. Put your sweet [...]]]></description>
		<link>http://crossfitsc.com/archives/3697</link>
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		<title>Mon. 2/20/12</title>
		<description><![CDATA[10 Rounds, Choose between the following for each round: a) 2 Heavy Deadlifts (275/185) 10 Clapping Push-Ups 25 Box Jumps @ 20&#8243; b) 5 Moderate Deadlifts (185/135) 10 Clapping Push-Ups 15 Box Jumps @ 24&#8243; c) 10 Light Deadlifts (135/95) 10 Clapping Push-Ups 5 Box Jumps @ 30&#8243; Beach Run! &#8230; and lunges, and jumps, [...]]]></description>
		<link>http://crossfitsc.com/archives/3696</link>
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	<item>
		<title>Sat. 2/18/12</title>
		<description><![CDATA[Gym is closed for all Saturday classes! Go outside and play in the sun and enjoy your Holiday Weekend! See you Monday!]]></description>
		<link>http://crossfitsc.com/archives/3695</link>
			</item>
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		<title>Almond Cream Cheese!</title>
		<description><![CDATA[Ingredients 1 c. Raw Almonds 1/3 &#8211; 1/2 c. Filtered Water 1/2 tsp. Celtic Sea Salt 1 tsp. Apple Cider Vinegar 1 tsp. Lemon Juice Cooking Steps 1. Soak almonds in filtered water overnight or 8 hours. Drain and rinse almonds. 2. Blanch soaked almonds by pouring very hot water on them and let sit [...]]]></description>
		<link>http://crossfitsc.com/archives/3694</link>
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		<title>Fri. 2/17/12</title>
		<description><![CDATA[Regular Schedule Today! No weekend classes! Noon and 6pm Classes Only on Monday! 7 Rounds for time: 1 Rope Climb 10 Wall Balls 15 Kettlebell Swings (55/35) 20 Double Unders Nicole Carrol, CrossFit HQ and original &#8220;Nasty Girl&#8221;]]></description>
		<link>http://crossfitsc.com/archives/3690</link>
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		<title>2/17 Schedule</title>
		<description><![CDATA[Regular Schedule Today! Sat/Sun Canceled. Mon 12pm, 6pm ONLY.]]></description>
		<link>http://crossfitsc.com/archives/3689</link>
			</item>
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		<title>Thurs. 2/16/12</title>
		<description><![CDATA[Run 800m 21 Pull-Ups Run 400m 15 Strict Pull-Ups Run 200m 9 L-Pull-Ups Jordan Jovtchev has qualified for his 6th Olympic Games, a world record, representing Bulgaria at the age of 38]]></description>
		<link>http://crossfitsc.com/archives/3688</link>
			</item>
	<item>
		<title>Wed. 2/15/12</title>
		<description><![CDATA[Warm-Up 3 Rounds, easy pace: Run 400 meters Lunge/Crawl 10 Shoulder Pass Throughs 2 Turkish Get-Ups WOD 10 Back Squats @ Bodyweight Max Rep Handstand Push-Ups Continue until you have completed 50 Handstand Push-Ups If scaling to Pike Push-Ups, choose a variation you can complete 1-5 reps of.]]></description>
		<link>http://crossfitsc.com/archives/3686</link>
			</item>
	<item>
		<title>CF Open</title>
		<description><![CDATA[Sign up for the CrossFit Open before it&#8217;s too late! Represent your gym, challenge yourself!]]></description>
		<link>http://crossfitsc.com/archives/3685</link>
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