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	<title>BLAST Fitness Blog</title>
	<link>http://www.blastfitindy.com</link>
	<description>BLAST Fitness - "A CrossFit Explosion"</description>
	<lastBuildDate>Fri, 12 Mar 2010 15:52:14 +0000</lastBuildDate>
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		<title>Fire Academy</title>
		<description><![CDATA[
Fire candidates getting some morning squats in
The Central Indiana Fire Academy class has completed their on-ramp program and are full steam ahead into their CrossFit journey. So far they&#8217;ve met &#8220;Fran&#8221; and &#8220;Fight Gone Bad&#8221;. All made great improvements over their initial WOD which was 200 M Row, 15-12-9 Pushups, Body Rows and Squats, 200 [...]]]></description>
		<link>http://www.blastfitindy.com/2010/03/12/fire-academy/</link>
			</item>
	<item>
		<title>Thursday</title>
		<description><![CDATA[
Morning burpees&#8230;..yay burpees!!!
6 Overhead Squats
8 Burpees
10 Situps
Rounds in 20 mins
]]></description>
		<link>http://www.blastfitindy.com/2010/03/12/thursday-76/</link>
			</item>
	<item>
		<title>Wednesday</title>
		<description><![CDATA[15 Body Rows
15 Kettlebells
15 Pushups
Rounds in 15 mins
]]></description>
		<link>http://www.blastfitindy.com/2010/03/12/wednesday-78/</link>
			</item>
	<item>
		<title>Tuesday</title>
		<description><![CDATA[20 Knees to Elbows
20 Wallballs
20 Pushups
20 Lunges (10 each leg)
4 rounds
]]></description>
		<link>http://www.blastfitindy.com/2010/03/12/tuesday-79/</link>
			</item>
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		<title>Monday</title>
		<description><![CDATA[21-15-9
Sumo-Deadlift High pull
Hang Power Cleans
Pushpress
]]></description>
		<link>http://www.blastfitindy.com/2010/03/09/monday-72/</link>
			</item>
	<item>
		<title>Saturday</title>
		<description><![CDATA[
Jake getting some work done
2 Mins Clean and Jerk
30 seconds rest
2 Mins Shuttle run
30 seconds rest
4 rounds
]]></description>
		<link>http://www.blastfitindy.com/2010/03/09/saturday-74/</link>
			</item>
	<item>
		<title>Friday</title>
		<description><![CDATA[&#8220;Fran&#8221;
21-15-9
Thrusters
Pullups
]]></description>
		<link>http://www.blastfitindy.com/2010/03/09/friday-75/</link>
			</item>
	<item>
		<title>Thursday</title>
		<description><![CDATA[&#8220;Crazy 8&#8217;s&#8221;
8 Squats
8 Pushups
8 Box Jumps
Rounds in 20 mins
]]></description>
		<link>http://www.blastfitindy.com/2010/03/05/thursday-75/</link>
			</item>
	<item>
		<title>Wednesday</title>
		<description><![CDATA[Front Squats
5&#215;5x3&#215;3x1&#215;1
]]></description>
		<link>http://www.blastfitindy.com/2010/03/04/wednesday-77/</link>
			</item>
	<item>
		<title>Tuesday</title>
		<description><![CDATA[
Eric ready for the situps&#8230;.preseason isn&#8217;t far away&#8230;
15 Body Rows
15 Wallballs
15 Burpees
15 Situps
Rounds in 20 mins
]]></description>
		<link>http://www.blastfitindy.com/2010/03/04/tuesday-78/</link>
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