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	<title>CrossFit Santa Rosa Strength and Conditioning &#187; Facility and Equipment</title>
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	<link>http://www.crossfitsantarosa.com</link>
	<description>1005H Cleveland Ave, Santa Rosa, CA 95401 (707) 542-7725</description>
	<lastBuildDate>Fri, 03 Feb 2012 21:44:31 +0000</lastBuildDate>
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			<item>
		<title>The Parking Situation</title>
		<link>http://www.crossfitsantarosa.com/2012/02/03/the-parking-situation/</link>
		<comments>http://www.crossfitsantarosa.com/2012/02/03/the-parking-situation/#comments</comments>
		<pubDate>Fri, 03 Feb 2012 21:44:31 +0000</pubDate>
		<dc:creator>Joanna</dc:creator>
				<category><![CDATA[Facility and Equipment]]></category>

		<guid isPermaLink="false">http://www.crossfitsantarosa.com/?p=2023</guid>
		<description><![CDATA[
There are new rules for the parking lot at 1005 Cleveland, designed to minimize conflict between the existing businesses here. Here&#8217;s the deal:

Monday-Friday, 9 am-5 pm: The bank of parking spaces directly in front of the Quonset Hut are prioritized for CFSR. If those are full, please park on the street. (Staff will be parking [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>The 2012 CF Open</title>
		<link>http://www.crossfitsantarosa.com/2012/01/24/the-2012-cf-open/</link>
		<comments>http://www.crossfitsantarosa.com/2012/01/24/the-2012-cf-open/#comments</comments>
		<pubDate>Tue, 24 Jan 2012 22:09:59 +0000</pubDate>
		<dc:creator>Joanna</dc:creator>
				<category><![CDATA[Competitions]]></category>
		<category><![CDATA[Events]]></category>
		<category><![CDATA[Facility and Equipment]]></category>

		<guid isPermaLink="false">http://www.crossfitsantarosa.com/?p=1988</guid>
		<description><![CDATA[The CrossFit Games season is upon us, and the CF Open starts in a month on February 22nd.
If you&#8217;re new to us and this whole CrossFit Games thing, here&#8217;s how it works. Anyone in the world can compete in the Open, which lasts for five weeks. Each week, CrossFit Headquarters will announce a new workout [...]]]></description>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>New Classes Added!</title>
		<link>http://www.crossfitsantarosa.com/2012/01/16/new-classes-added/</link>
		<comments>http://www.crossfitsantarosa.com/2012/01/16/new-classes-added/#comments</comments>
		<pubDate>Tue, 17 Jan 2012 00:49:36 +0000</pubDate>
		<dc:creator>Ryan</dc:creator>
				<category><![CDATA[Exercises and Movements]]></category>
		<category><![CDATA[Facility and Equipment]]></category>
		<category><![CDATA[Training Protocols and Strategies]]></category>

		<guid isPermaLink="false">http://www.crossfitsantarosa.com/?p=1965</guid>
		<description><![CDATA[We&#8217;re excited to announce the addition of two new classes to the schedule beginning this week: 
 
Strength Class on Tuesday Nights

Starting January 17th, Tuesday night will have a new feel. The  5:30-6:30 pm CrossFit class will move to 5:00-6:00, and a new Strength class will be added from 6:00-8:00 pm. The longer  [...]]]></description>
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		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>Olympic Weightlifting class</title>
		<link>http://www.crossfitsantarosa.com/2012/01/10/olympic-weightlifting-class/</link>
		<comments>http://www.crossfitsantarosa.com/2012/01/10/olympic-weightlifting-class/#comments</comments>
		<pubDate>Tue, 10 Jan 2012 22:23:18 +0000</pubDate>
		<dc:creator>Joanna</dc:creator>
				<category><![CDATA[Exercises and Movements]]></category>
		<category><![CDATA[Facility and Equipment]]></category>
		<category><![CDATA[Training Protocols and Strategies]]></category>

		<guid isPermaLink="false">http://www.crossfitsantarosa.com/?p=1955</guid>
		<description><![CDATA[Olympic Weightlifting class meets Tuesdays and Thursdays at noon. Want to develop strength, power, speed, coordination? This is how. Class runs in 4-6 week training cycles, but you are welcome to drop in any time and try it. Today was the beginning of a new cycle:



]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>About the Shoes, v.3</title>
		<link>http://www.crossfitsantarosa.com/2011/12/25/about-the-shoes-v-3/</link>
		<comments>http://www.crossfitsantarosa.com/2011/12/25/about-the-shoes-v-3/#comments</comments>
		<pubDate>Mon, 26 Dec 2011 06:44:51 +0000</pubDate>
		<dc:creator>Joanna</dc:creator>
				<category><![CDATA[Facility and Equipment]]></category>

		<guid isPermaLink="false">http://www.crossfitsantarosa.com/?p=1879</guid>
		<description><![CDATA[
This is our third revision of an old post, updated to include some of the many low profile shoes now available due to the growth of both the barefoot running movement and CrossFit.
 
 
Running shoes seem to be the default shoe for all general athletic  activities. Going to get some exercise? Put on [...]]]></description>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>CrossFit for Endurance Sports</title>
		<link>http://www.crossfitsantarosa.com/2011/12/12/crossfit-for-endurance-sports/</link>
		<comments>http://www.crossfitsantarosa.com/2011/12/12/crossfit-for-endurance-sports/#comments</comments>
		<pubDate>Tue, 13 Dec 2011 04:54:25 +0000</pubDate>
		<dc:creator>Joanna</dc:creator>
				<category><![CDATA[Exercises and Movements]]></category>
		<category><![CDATA[Facility and Equipment]]></category>
		<category><![CDATA[Training Protocols and Strategies]]></category>

		<guid isPermaLink="false">http://www.crossfitsantarosa.com/?p=1884</guid>
		<description><![CDATA[This weekend we had the pleasure of hosting a CrossFit Endurance Seminar. CrossFit Endurance is specialty program that combines CrossFit training protocols with intervals, time and tempo trials to prepare athletes for single sport (e.g. running) or multi-sport (e.g. triathlon) endurance events. CFSR coaches Ryan, Leah, and Joanna attended, and athletes and coaches from places [...]]]></description>
		<wfw:commentRss>http://www.crossfitsantarosa.com/2011/12/12/crossfit-for-endurance-sports/feed/</wfw:commentRss>
		<slash:comments>3</slash:comments>
		</item>
		<item>
		<title>October Records</title>
		<link>http://www.crossfitsantarosa.com/2011/11/04/october-records-2/</link>
		<comments>http://www.crossfitsantarosa.com/2011/11/04/october-records-2/#comments</comments>
		<pubDate>Fri, 04 Nov 2011 21:21:01 +0000</pubDate>
		<dc:creator>Joanna</dc:creator>
				<category><![CDATA[Facility and Equipment]]></category>
		<category><![CDATA[People and Community]]></category>

		<guid isPermaLink="false">http://www.crossfitsantarosa.com/?p=1811</guid>
		<description><![CDATA[Nice job as usual, folks.

And introducing the new push sled, made by our own Dan Merz!  Do we call it the Danimal, the Danner, the Merzer, the Merz Machine? This should be fun, hehe.

]]></description>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Get Your Own</title>
		<link>http://www.crossfitsantarosa.com/2011/06/19/get-your-own/</link>
		<comments>http://www.crossfitsantarosa.com/2011/06/19/get-your-own/#comments</comments>
		<pubDate>Mon, 20 Jun 2011 03:34:16 +0000</pubDate>
		<dc:creator>Joanna</dc:creator>
				<category><![CDATA[Facility and Equipment]]></category>
		<category><![CDATA[Linkage]]></category>

		<guid isPermaLink="false">http://www.crossfitsantarosa.com/?p=1570</guid>
		<description><![CDATA[
Since CFSR members are always asking where to get foam rollers and jump ropes, we&#8217;ve put up a new static page on the website, just for you to buy your own stuff! Check it out to your left in the navigation menu: Get Your Own Equipment.
Perform Better is our supplier and they sell tons of [...]]]></description>
		<wfw:commentRss>http://www.crossfitsantarosa.com/2011/06/19/get-your-own/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Josh&#8217;s Top Reasons to Work Out at 6 am</title>
		<link>http://www.crossfitsantarosa.com/2011/04/14/joshs-top-reasons-to-work-out-at-6-am/</link>
		<comments>http://www.crossfitsantarosa.com/2011/04/14/joshs-top-reasons-to-work-out-at-6-am/#comments</comments>
		<pubDate>Thu, 14 Apr 2011 22:20:01 +0000</pubDate>
		<dc:creator>Joanna</dc:creator>
				<category><![CDATA[Facility and Equipment]]></category>
		<category><![CDATA[Miscellaneous]]></category>
		<category><![CDATA[People and Community]]></category>

		<guid isPermaLink="false">http://www.crossfitsantarosa.com/?p=1410</guid>
		<description><![CDATA[1. More energy throughout the day
2. It’s not hot as &#38;@!!$
3. No coffee needed after a 15 minute AMRAP
4. Fewer schedule conflicts… less likely to skip a workout.
5. Free Organic Meat….seriously…show up fairly consistently and I will dole some out.
6. After a week it’s easy to get up at 5:20
7. The benefits of working out [...]]]></description>
		<wfw:commentRss>http://www.crossfitsantarosa.com/2011/04/14/joshs-top-reasons-to-work-out-at-6-am/feed/</wfw:commentRss>
		<slash:comments>3</slash:comments>
		</item>
		<item>
		<title>New Tees!</title>
		<link>http://www.crossfitsantarosa.com/2011/03/25/new-tees/</link>
		<comments>http://www.crossfitsantarosa.com/2011/03/25/new-tees/#comments</comments>
		<pubDate>Fri, 25 Mar 2011 22:39:26 +0000</pubDate>
		<dc:creator>Joanna</dc:creator>
				<category><![CDATA[Facility and Equipment]]></category>
		<category><![CDATA[Miscellaneous]]></category>

		<guid isPermaLink="false">http://www.crossfitsantarosa.com/?p=1383</guid>
		<description><![CDATA[One men&#8217;s design (&#8220;Nice Jerk&#8221;), one women&#8217;s design (&#8220;Strong Girl&#8221;) and one co-ed design (&#8220;21-15-9&#8243;). All designs come in multiple colors and sizes, and the women&#8217;s designs also come in multiple styles (tanks, tees, and long-sleeved baseball tees).
$25 each.
Here&#8217;s a preview:

One free tee-shirt goes to each of the following people, who submitted slogan/designs for the [...]]]></description>
		<wfw:commentRss>http://www.crossfitsantarosa.com/2011/03/25/new-tees/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
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