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	<title>CrossFit Brisbane</title>
	<link>http://swiftonline.com/crossfit</link>
	<description>Functional, varied and intense training... get amongst it!</description>
	<lastBuildDate>Tue, 09 Mar 2010 22:35:19 +0000</lastBuildDate>
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	<item>
		<title>NEW WEBSITE!!</title>
		<description>We are now operating from our new website. Click on the link below and you will be redirected to the new site.
CROSSFIT BRISBANE NEW WEBSITE

If you have bookmarked crossfit.swiftonline.com please update your bookmark or website links to point to www.crossfitbrisbane.com 
 dating chatdating matchmakingfree online dating </description>
		<link>http://swiftonline.com/crossfit/archives/1688</link>
			</item>
	<item>
		<title>Morning crew &#8230;</title>
		<description>

 </description>
		<link>http://swiftonline.com/crossfit/archives/1686</link>
			</item>
	<item>
		<title>WOD - Friday, 31/10/2008</title>
		<description>

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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		<link>http://swiftonline.com/crossfit/archives/1684</link>
			</item>
	<item>
		<title>Rest Day !! Thursday, 30/10/2008</title>
		<description>

Come into the gym for skills development.

We will be teaching/practicing:-

- Handstand progressions
- Kipping Pullup progressions
- Rowing technique buy cialis overnight delivery viagra money order </description>
		<link>http://swiftonline.com/crossfit/archives/1683</link>
			</item>
	<item>
		<title>WOD - Wednesday, 28/10/2008</title>
		<description>

Hang power clean 3-3-3-3-3-3-3 reps

Post loads to comments. buy cialis online from canada order forms buy viagra </description>
		<link>http://swiftonline.com/crossfit/archives/1681</link>
			</item>
	<item>
		<title>WOD - Tuesday, 28/10/2008</title>
		<description>

Three rounds for time of:
Row 1000 meters
20kg Thruster, 50 reps
30 Pull-ups

Post time to comments.

If you do not have access to a rower substitute 100 SDHP with a 20kg bar for each row </description>
		<link>http://swiftonline.com/crossfit/archives/1680</link>
			</item>
	<item>
		<title>WOD - Monday, 27/10/2008</title>
		<description>

Shoulder press 3-3-3-3-3 reps

Post loads to comments.
Finisher
Max reps Wall Ball </description>
		<link>http://swiftonline.com/crossfit/archives/1679</link>
			</item>
	<item>
		<title>WOD - Saturday, 25/10/2008</title>
		<description>

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps ...</description>
		<link>http://swiftonline.com/crossfit/archives/1678</link>
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