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	<title>Ground Zero CrossFit &#187; Uwem</title>
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	<link>http://gzcrossfit.com</link>
	<description>We Exist to Make You Fit</description>
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		<title>Sunday 2011.08.28</title>
		<link>http://gzcrossfit.com/sunday-2011-08-28/</link>
		<comments>http://gzcrossfit.com/sunday-2011-08-28/#comments</comments>
		<pubDate>Sun, 28 Aug 2011 00:30:19 +0000</pubDate>
		<dc:creator>Uwem</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://gzcrossfit.com/?p=3918</guid>
		<description><![CDATA[Rest Day!]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Saturday 2011.08.27</title>
		<link>http://gzcrossfit.com/saturday-2011-08-27/</link>
		<comments>http://gzcrossfit.com/saturday-2011-08-27/#comments</comments>
		<pubDate>Sat, 27 Aug 2011 00:30:16 +0000</pubDate>
		<dc:creator>Uwem</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://gzcrossfit.com/?p=3916</guid>
		<description><![CDATA[Expeditions: Recovery/Mobility for 10 Minutes, then: Warm-up: 10 Push Ups 20 Hollow Rocks 10 Kicks to Handstand 400m Jog  Workout: 3 Rounds for time of: 15 Ring Push Ups 15 Second L-Sit 10 Inverted Burpees Post time to complete workout &#8230; <a href="http://gzcrossfit.com/saturday-2011-08-27/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Friday 2011.08.26</title>
		<link>http://gzcrossfit.com/friday-2011-08-26/</link>
		<comments>http://gzcrossfit.com/friday-2011-08-26/#comments</comments>
		<pubDate>Fri, 26 Aug 2011 00:30:15 +0000</pubDate>
		<dc:creator>Uwem</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://gzcrossfit.com/?p=3914</guid>
		<description><![CDATA[Expeditions: Recovery/Mobility for 10 minutes, then: Warm-up: 20 Kipping Swings Inch worm W2W 10 Strict Pull Ups Workout: 4 Rounds for time of: 20 Pull ups Bear Crawl W2W2W Post time to complete workout to comments.]]></description>
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		<slash:comments>1</slash:comments>
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		<title>Thursday 2011.08.25</title>
		<link>http://gzcrossfit.com/thursday-2011-08-25/</link>
		<comments>http://gzcrossfit.com/thursday-2011-08-25/#comments</comments>
		<pubDate>Thu, 25 Aug 2011 04:10:58 +0000</pubDate>
		<dc:creator>Uwem</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://gzcrossfit.com/?p=3912</guid>
		<description><![CDATA[Expeditions: Recovery/Mobility for 10 minutes, then: Warm-up: 10 Kicks to handstand 5 Squats 25 Push Ups 15 Push Presses at half of WOD weight Workout: For time, 21-15-9 reps of: Push Press &#8211; 135/95 lbs Front Squat &#8211; 135/95 lbs &#8230; <a href="http://gzcrossfit.com/thursday-2011-08-25/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Wednesday 2011.08.24</title>
		<link>http://gzcrossfit.com/wednesday-2011-08-24/</link>
		<comments>http://gzcrossfit.com/wednesday-2011-08-24/#comments</comments>
		<pubDate>Wed, 24 Aug 2011 01:04:20 +0000</pubDate>
		<dc:creator>Uwem</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://gzcrossfit.com/?p=3903</guid>
		<description><![CDATA[Expeditions: Perform posted Mobility/Flexibility Protocols: Warm-up: 20 Hip Extensions 15 Deadlifts @ 35% 5 Deadlifs @ 50% Workout: Deadlift 3-3-3-3-3 Compare to Thursday 2011.05.26.]]></description>
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		<slash:comments>1</slash:comments>
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		<title>Tuesday 2011.08.23</title>
		<link>http://gzcrossfit.com/tuesday-2011-08-22/</link>
		<comments>http://gzcrossfit.com/tuesday-2011-08-22/#comments</comments>
		<pubDate>Tue, 23 Aug 2011 02:43:28 +0000</pubDate>
		<dc:creator>Uwem</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://gzcrossfit.com/?p=3898</guid>
		<description><![CDATA[EXPEDITIONS: Perform posted Recovery/Mobility protocols for 10 minutes, then: Warm-up: 2 Rounds of: 10 Box Jumps @ 24/20&#8243; 20 Hollow Rocks Workout: “Annie” 50-40-30-20 and10 rep rounds of: Double-unders Sit-ups Post time to comments. Compare to Thursday 2011.02.10.]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Monday 2011.08.22</title>
		<link>http://gzcrossfit.com/monday-2011-08-22/</link>
		<comments>http://gzcrossfit.com/monday-2011-08-22/#comments</comments>
		<pubDate>Mon, 22 Aug 2011 00:30:45 +0000</pubDate>
		<dc:creator>Uwem</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://gzcrossfit.com/?p=3892</guid>
		<description><![CDATA[Expeditions: Perform posted Recovery/Mobility protocols for 10 minutes, then: Warm-up: Burgener Warm-up 10 Clean and Jerks @ 35% 5 Clean and Jerks @ 50% Workout: &#8220;Grace&#8221; 30 Clean and Jerks &#8211; 135lbs/95lbs Post time to complete and thoughts to comments. &#8230; <a href="http://gzcrossfit.com/monday-2011-08-22/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<slash:comments>1</slash:comments>
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		<title>Sunday 2011.08.21</title>
		<link>http://gzcrossfit.com/sunday-2011-08-21/</link>
		<comments>http://gzcrossfit.com/sunday-2011-08-21/#comments</comments>
		<pubDate>Sun, 21 Aug 2011 02:20:39 +0000</pubDate>
		<dc:creator>Uwem</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

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		<description><![CDATA[Rest day!]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Saturday 2011.08.20</title>
		<link>http://gzcrossfit.com/saturday-2011-08-20/</link>
		<comments>http://gzcrossfit.com/saturday-2011-08-20/#comments</comments>
		<pubDate>Sat, 20 Aug 2011 00:30:07 +0000</pubDate>
		<dc:creator>Uwem</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://gzcrossfit.com/?p=3883</guid>
		<description><![CDATA[Expeditions: Perform posted Recovery/Mobility protocols for 10 minutes, then: Warm-up: Two Rounds of: 10 toe to bars 10 box jumps @ 20/14&#8243; 40 Single Unders Then: Workout: 5 Rounds for time of: 5 Tire Flips 10 Ball Slams &#8211; 20 &#8230; <a href="http://gzcrossfit.com/saturday-2011-08-20/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Friday 2011.08.19</title>
		<link>http://gzcrossfit.com/friday-2011-08-19/</link>
		<comments>http://gzcrossfit.com/friday-2011-08-19/#comments</comments>
		<pubDate>Fri, 19 Aug 2011 00:30:41 +0000</pubDate>
		<dc:creator>Uwem</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://gzcrossfit.com/?p=3878</guid>
		<description><![CDATA[Expeditions: Perform posted Recovery/Mobility protocols for 10 minutes, then: Warm-up: Crab walk W2W forwards 40 Lunges Crab walk W2W backwards Workout: 400m Farmer&#8217;s Carry AHAP (As Heavy As Possible)* *No running, if you put down the weight, 5 Push ups &#8230; <a href="http://gzcrossfit.com/friday-2011-08-19/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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