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	<title>CrossFit Orillia</title>
	<link>http://crossfitorillia.ca</link>
	<description>Just another SitesAsRx Sites site</description>
	<lastBuildDate>Sat, 04 Feb 2012 15:17:16 +0000</lastBuildDate>
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	<item>
		<title>03-02-2012</title>
		<description><![CDATA[Strength WOD:
Muscle Up Progression Video
WOD:
As many rounds as possible in 15 mins of:
1 Power Clean (95/65)
1 Push Jerk
5 Lunges (in place, with bar in front or back rack) per leg.
20 lateral bar hops (sideways jump, 2 foot take off and landing)
Post total rounds.
]]></description>
		<link>http://crossfitorillia.ca/2012/02/03/03-02-2012/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>01-02-2012</title>
		<description><![CDATA[Strength WOD:
 Front Squat
5-5-5-3-3-3
WOD:
50-40-30-20-10 reps of:
Double Unders
Kettlebell Swings 16k/12 kg
Sit-up &#8211; Abmat

]]></description>
		<link>http://crossfitorillia.ca/2012/02/01/10-02-2012/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>31-01-2012</title>
		<description><![CDATA[
 
 
 
 
 
 
 
 
15 Min Volume Training:
Pick a goat and complete max reps of that exercise every minute on the minute for 15 minutes. Do not exceed 30 seconds of work, so pick an exercise that you&#8217;re weak in or something you can scale appropriately.
WOD: The Shop Chipper
For Time:
10 Deadlifts [...]]]></description>
		<link>http://crossfitorillia.ca/2012/01/31/31-01-2012/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>30-01-2012</title>
		<description><![CDATA[Strength WOD:
Deadlift 5-5-5-3-3-3
WOD:
&#8220;The Cheif&#8221;
Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
]]></description>
		<link>http://crossfitorillia.ca/2012/01/30/30-01-2012/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>February is &#8220;Bring a Friend Month!&#8221;</title>
		<description><![CDATA[
For the entire month of February, we are inviting our amazing members to share thier passion for fitness with their friends!  Friends and family members of current members can enjoy one month of FREE unlimited access to our classes.  The only catch, you have to be invited, and you have to attend with the member [...]]]></description>
		<link>http://crossfitorillia.ca/2012/01/28/february-is-bring-a-friend-month/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>27-01-2012</title>
		<description><![CDATA[Strength WOD:
15 min Muscle-Up Progression
Muscle Up Progression Video
WOD:
21-15-9 reps of:
Burpee Box Jumps (M 24/W 20)
Wall Balls 20 lbs/ 14lbs
Post total time.
Mobility WOD:
Mobility Workout
]]></description>
		<link>http://crossfitorillia.ca/2012/01/27/27-01-2012/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>26-01-1012</title>
		<description><![CDATA[
15 Min Volume Training
Pick a goat and complete max reps of that exercise every minute on the  minute for 15 minutes. Do not exceed 30 seconds of work, so pick an  exercise that you&#8217;re weak in or something you can scale appropriately.
WOD:
Bradshaw 20 min AMRAP
As many rounds as possible in 20 mins of:
3 [...]]]></description>
		<link>http://crossfitorillia.ca/2012/01/25/26-01-1012/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>25-01-12</title>
		<description><![CDATA[
Strength WOD:
     Front Squat 5-5-5-5-5
Front Squats from Again Faster on Vimeo.
WOD:
 CrossFit Games 11.1
Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, [...]]]></description>
		<link>http://crossfitorillia.ca/2012/01/25/25-01-12/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>Rowing Competition Results</title>
		<description><![CDATA[On Jan 22nd, we were pleased to once again host the Orillia Rowing Club for the second time for their Indoor Rowing Competition.  We had several CrossFit athletes participate and they represented the community extremely well.  Check out the results below, the CrossFit athletes are highlighted.
2012jan22_orc_erg_event_results
There is another event in Gravenhurst in February, and we [...]]]></description>
		<link>http://crossfitorillia.ca/2012/01/24/rowing-competition-results/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>24-01-12</title>
		<description><![CDATA[
WOD:
     3 rounds for time of:
10 Bear Complexes 95 lbs
20 Pull-ups
30 Box Jump (20 in.)s
Post total time.
Bear Complex Video
]]></description>
		<link>http://crossfitorillia.ca/2012/01/24/24-01-12/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
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