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	<title>CrossFit Invictus Blog &#187; FGB</title>
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	<description>Redefining Fitness</description>
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		<title>Monday, December 14, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/12/monday-december-14-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/12/monday-december-14-2009/#comments</comments>
		<pubDate>Mon, 14 Dec 2009 05:14:37 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[FGB]]></category>

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		<description><![CDATA[Workout of the Day:“Fight Gone Bad”Three rounds of:Wall-ball, 20/12 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75/55 pounds (Reps)Box Jump, 20″ box (Reps)Push-press, 75/55 pounds (Reps)Row (Calories)In this workout you move from each of five stations after one minute. The clock does not reset or stop between exercises. This is a five-minute round from [...]]]></description>
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		<title>Wednesday, June 17, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/06/wednesday-june-17-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/06/wednesday-june-17-2009/#comments</comments>
		<pubDate>Wed, 17 Jun 2009 04:51:14 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[FGB]]></category>
		<category><![CDATA[How We Roll]]></category>
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		<description><![CDATA[Workout of the Day:
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20/12 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after one minute. The clock does not reset or stop between exercises. This is a five-minute round from [...]]]></description>
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		<slash:comments>9</slash:comments>
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		<title>Friday, March 6, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/03/friday-march-6-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/03/friday-march-6-2009/#comments</comments>
		<pubDate>Fri, 06 Mar 2009 07:10:25 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Coaching Cues]]></category>
		<category><![CDATA[FGB]]></category>

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		<description><![CDATA[Workout of the Day:
&#8220;Fight Gone Bad&#8221;
Three rounds of:
Wall-ball, 20/12 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 24/18&#8243; box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after one minute. The clock does not reset or stop between exercises. This is a five-minute round from [...]]]></description>
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		<slash:comments>19</slash:comments>
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