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	<title>CrossFit Oahu</title>
	<link>http://crossfitoahu.com</link>
	<description>Do More. Suck Less. Live Better.</description>
	<lastBuildDate>Sat, 04 Feb 2012 00:07:46 +0000</lastBuildDate>
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		<title>Box Jump Recap: CFK style</title>
		<description><![CDATA[Aloha Guys- Had these pictures, thought I would share. Our CF has stepped up its Events, can&#8217;t wait for the Future!! Check out these Box Jump photos as seen through the eyes of CF Kailua. -Dirty]]></description>
		<link>http://crossfitoahu.com/blog/2012/01/box-jump-recap-cfk-style/</link>
			</item>
	<item>
		<title>Represent</title>
		<description><![CDATA[Aloha CF Familia- Hope you guys enjoyed the Holidays! As of today we have 41 days until the CF Open. These are the proving grounds where you can put your Crossfit battle readiness to the test! I personally am ready to see some CF badasses come out of the woodwork and tear some sh*t up. [...]]]></description>
		<link>http://crossfitoahu.com/blog/2012/01/represent/</link>
			</item>
	<item>
		<title>How bad do you want it?</title>
		<description><![CDATA[Hey everyone, hope you had great Thanksgiving. My thing today is about how bad do you want it? Everyone has goals, whether its to be rich, look better/get into better shape, maybe even make regionals. No matter what it is, are you willing to do what&#8217;s necessary to get there? Are you willing to get [...]]]></description>
		<link>http://crossfitoahu.com/blog/2011/11/how-bad-do-you-want-it/</link>
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		<title>Do you have a strong core?</title>
		<description><![CDATA[Hey guys and gals! Hope all is good. I know how we like to talk about having a strong core is great for everything that we do. I stumbled on a program for that on the Dinosaur training blog. Try it out and let me know what you think. Here&#8217;s a little schedule that will [...]]]></description>
		<link>http://crossfitoahu.com/blog/2011/11/do-you-have-a-strong-core/</link>
			</item>
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		<title>CF Blowing up!!</title>
		<description><![CDATA[Aloha gang! Whats up CrossFit Family!? Been in the CF game for about 4 years now and CF has been growing every year! Check out these things I found as signs of CF taking over! On my favorite video blog Devour.com I found this CF Reebok Vid being featured. Also in People Magazine. &#8230;this song [...]]]></description>
		<link>http://crossfitoahu.com/blog/2011/11/cf-blowing-up/</link>
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		<title>PT, Good for you, Good for me!</title>
		<description><![CDATA[Hey guys and gals! Hope you are having a great holiday season. With the Military Showdown only a couple days away, you must be wondering how does the military train? A few articles back I kinda gave you an idea on some of the things they do to prepare. I would like to dive into [...]]]></description>
		<link>http://crossfitoahu.com/blog/2011/11/pt-good-for-you-good-for-me/</link>
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		<title>Are you a Gamer???</title>
		<description><![CDATA[Hey guys, hope everyone is recovered from the Epic BBQ at Waipio. I have been lurking the internet like I always do and stumbled upon a good read from one of the training camps in Jersey. Let me know what you think, are you a gamer? http://defrancostraining.com/articles.html Joe stands in the middle of his warehouse [...]]]></description>
		<link>http://crossfitoahu.com/blog/2011/11/are-you-a-gamer/</link>
			</item>
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		<title>Injury prevention</title>
		<description><![CDATA[When I first started doing crossfit, I had a bum knee, thanks to years of military wear and tear combined with a knee surgery. I have always been an athlete, and I learned to work through injuries. Now that my body is getting older and more worn out, I couldn’t recover as quickly as before. [...]]]></description>
		<link>http://crossfitoahu.com/blog/2011/11/injury-prevention/</link>
			</item>
	<item>
		<title>Upcoming Programs</title>
		<description><![CDATA[Aloha CFers- Programs will be starting this friday and saturday @ Crossfit Kailua and CrossFit Waipio (Olympic Weightlifting &#38; Coaches Program). Check out our upcoming events section of the website calendar and check out the programs starting up! Also check out this vid I found pretty crazy!! Keep it real Dirty]]></description>
		<link>http://crossfitoahu.com/blog/2011/11/upcoming-programs/</link>
			</item>
	<item>
		<title>MMMMMMMMM!</title>
		<description><![CDATA[Hey guys, I have been on the web and stumble on a great recipe for a smoothie on &#8220;http://freetheanimal.com/2011/10/guest-post-creamy-coconut-macacado-smoothie.html. I know, I know, a smoothie? But check it out. Fat is fattening. It&#8217;s easy to think of it that way. However, as most of you probably are well aware, this is a complete joke. Fat [...]]]></description>
		<link>http://crossfitoahu.com/blog/2011/10/mmmmmmmmm/</link>
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