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	<title>CrossFit Santa Rosa Strength and Conditioning</title>
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	<link>http://www.crossfitsantarosa.com</link>
	<description>1005H Cleveland Ave, Santa Rosa, CA 95401 (707) 542-7725</description>
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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>
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		<item>
		<title>They survived! January Challenge Results</title>
		<link>http://www.crossfitsantarosa.com/2012/02/01/they-survived-january-challenge-results/</link>
		<comments>http://www.crossfitsantarosa.com/2012/02/01/they-survived-january-challenge-results/#comments</comments>
		<pubDate>Wed, 01 Feb 2012 22:24:12 +0000</pubDate>
		<dc:creator>Joanna</dc:creator>
				<category><![CDATA[Competitions]]></category>
		<category><![CDATA[Events]]></category>

		<guid isPermaLink="false">http://www.crossfitsantarosa.com/?p=2018</guid>
		<description><![CDATA[
Big ups to everyone who submitted a score for the January Challenge: Kyle, Terri, Stock, Jessica, Taylor, Matt C, Lily, Rich, Dan, Tracey, and Andrea! I&#8217;m so proud of each of you for doing this. Here are the winners:
Men
1st place: Rich 6:52.2
2nd place: Dan 6:53.4
3rd place: Taylor 7:07.5
Women
1st place: Andrea 7:40.1
2nd place: Jessica 8:09.5
3rd place: [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Member Spotlight: Ninotchka</title>
		<link>http://www.crossfitsantarosa.com/2012/01/30/member-spotlight-ninotchka/</link>
		<comments>http://www.crossfitsantarosa.com/2012/01/30/member-spotlight-ninotchka/#comments</comments>
		<pubDate>Tue, 31 Jan 2012 00:28:02 +0000</pubDate>
		<dc:creator>Joanna</dc:creator>
				<category><![CDATA[People and Community]]></category>

		<guid isPermaLink="false">http://www.crossfitsantarosa.com/?p=2008</guid>
		<description><![CDATA[
Ninotchka has been training at CFSR for over a year, but some of you that only come in the evenings may not know her. And even if you do train right next to her, did you know that she&#8217;s a medal-winning figure skater? Wow. Here&#8217;s what she shared with us:
&#8220;I am a professional Figure Skater [...]]]></description>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Reminder: Track WOD starts Monday</title>
		<link>http://www.crossfitsantarosa.com/2012/01/29/reminder-monday-night-track-wods-start-this-week/</link>
		<comments>http://www.crossfitsantarosa.com/2012/01/29/reminder-monday-night-track-wods-start-this-week/#comments</comments>
		<pubDate>Mon, 30 Jan 2012 05:33:00 +0000</pubDate>
		<dc:creator>Ryan</dc:creator>
				<category><![CDATA[Exercises and Movements]]></category>
		<category><![CDATA[Training Protocols and Strategies]]></category>

		<guid isPermaLink="false">http://www.crossfitsantarosa.com/?p=1996</guid>
		<description><![CDATA[
Everyone feeling fast? Don&#8217;t worry, you soon will be&#8230;
This Monday night we will begin the bi-weekly track WODs. Meet promptly at 6pm at the Santa Rosa JC running track (located on Bear Cub Way just off of Mendocino).  The parking around there might be tricky, so expect to park a few blocks away and jog [...]]]></description>
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		<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>
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		<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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		</item>
		<item>
		<title>Success Story: Meghan</title>
		<link>http://www.crossfitsantarosa.com/2012/01/03/success-story-meghan/</link>
		<comments>http://www.crossfitsantarosa.com/2012/01/03/success-story-meghan/#comments</comments>
		<pubDate>Wed, 04 Jan 2012 05:21:15 +0000</pubDate>
		<dc:creator>Joanna</dc:creator>
				<category><![CDATA[People and Community]]></category>
		<category><![CDATA[Training Protocols and Strategies]]></category>

		<guid isPermaLink="false">http://www.crossfitsantarosa.com/?p=1907</guid>
		<description><![CDATA[We are so proud of Meghan Reeves for all the hard work she&#8217;s done to achieve her goal of passing the fire academy test! Meghan came to us with this specific goal, and we designed a combination of private and group training to get her where she needed to be to pass this test.
Here&#8217;s her [...]]]></description>
		<wfw:commentRss>http://www.crossfitsantarosa.com/2012/01/03/success-story-meghan/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>Announcing: The January Challenge</title>
		<link>http://www.crossfitsantarosa.com/2012/01/01/announcing-the-january-challenge/</link>
		<comments>http://www.crossfitsantarosa.com/2012/01/01/announcing-the-january-challenge/#comments</comments>
		<pubDate>Sun, 01 Jan 2012 23:56:51 +0000</pubDate>
		<dc:creator>Joanna</dc:creator>
				<category><![CDATA[Competitions]]></category>
		<category><![CDATA[Exercises and Movements]]></category>

		<guid isPermaLink="false">http://www.crossfitsantarosa.com/?p=1946</guid>
		<description><![CDATA[Happy New Year folks! We are so excited to roll out a number of additions and improvements to our programs in 2012. Stay tuned for more info. For now, we are announcing (drum roll, please)&#8230;the first of our monthly challenges.
For January, our monthly challenge will be a 2000m row. Bragging rights go to the top [...]]]></description>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Congratulations Chad and Cherylin!</title>
		<link>http://www.crossfitsantarosa.com/2011/12/28/congratulations-chad-and-cherylin/</link>
		<comments>http://www.crossfitsantarosa.com/2011/12/28/congratulations-chad-and-cherylin/#comments</comments>
		<pubDate>Thu, 29 Dec 2011 05:36:32 +0000</pubDate>
		<dc:creator>Joanna</dc:creator>
				<category><![CDATA[People and Community]]></category>

		<guid isPermaLink="false">http://www.crossfitsantarosa.com/?p=1898</guid>
		<description><![CDATA[Chad and Cherylin welcomed their baby into the world a month ago, on November 30th, 2011. Cherylin continued to CrossFit well into the last weeks of her pregnancy, so this is a CrossFit baby! Congratulations you two, and happy birthday. Enjoy your little bundle!

]]></description>
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		<slash:comments>2</slash:comments>
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