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	<title>Seacoast Kettlebell</title>
	<link>http://www.seacoastkettlebell.com</link>
	<description>A Symphony of Movement</description>
	<lastBuildDate>Sun, 05 Feb 2012 19:40:13 +0000</lastBuildDate>
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		<title>February 6, 2012</title>
		<description><![CDATA[Post Super Bowl Burn Out!  Grab a medium kettlebell and DO WORK!! Repeat twice!  Work 1 minute rest 30 seconds. 1 Arm Dead High Pull Travelling Push Up Triple Crush Goblet Squat Straight Leg Bicycle Crunch Superplank 1 Arm Swing &#8230; <a href="http://www.seacoastkettlebell.com/skb-blog/february-6-2012/">&#187;</a>]]></description>
		<link>http://www.seacoastkettlebell.com/skb-blog/february-6-2012/</link>
			</item>
	<item>
		<title>February 3, 2012</title>
		<description><![CDATA[Windmills 5 x 5 per side Tabata Wall Ball Shots Sledgehammer Hits Sumo Deadlift High Pull Ab Mat Sit Ups Box Jumps]]></description>
		<link>http://www.seacoastkettlebell.com/skb-blog/february-3-2012/</link>
			</item>
	<item>
		<title>February 2, 2012</title>
		<description><![CDATA[Chin Up Ladders x 1,2,3,4,5 (Add weight) Killer Complex!  Go Heavy!! DB Swings x 5 DB Long Cycle Cleans x 5 DB Press x 5 DB Front Squat x 5 DB Push Press x 5]]></description>
		<link>http://www.seacoastkettlebell.com/skb-blog/february-2-2012/</link>
			</item>
	<item>
		<title>February 1, 2012</title>
		<description><![CDATA[Work 40 seconds, rest 20 seconds.  Repeat 5 rounds. TRX Atomic Push Ups Racked Step Ups Lateral Jump Burpee Ab Wheel Jump Rope]]></description>
		<link>http://www.seacoastkettlebell.com/skb-blog/february-1-2012/</link>
			</item>
	<item>
		<title>January 31, 2012</title>
		<description><![CDATA[REMINDER 7:00AM class cancelled. Heavy Thrusters 5 x 5 Team Relay -  AMRAP 20:00 8 x Pull Ups 8 x Clap Sit Ups 8 x American Swings (M24kg, W 16kg)]]></description>
		<link>http://www.seacoastkettlebell.com/skb-blog/january-31-2012/</link>
			</item>
	<item>
		<title>January 30, 2012</title>
		<description><![CDATA[7:00AM Class Cancelled Until Further Notice,  Sorry for inconvenience! Turkish Get Ups 5 x 1 per side 20:00 Density Training Snatch x 20 Pledge Push Up x 20 1 Arm Rows x 20 Split Squats x 20 Bonus Challenge Round!]]></description>
		<link>http://www.seacoastkettlebell.com/skb-blog/january-30-2012/</link>
			</item>
	<item>
		<title>January 27, 2012</title>
		<description><![CDATA[Boxing Tonight at 4:30PM and 5:30PM! Racked Lunges 5 x 5 per leg 5 Rounds For Time: Windmills x 5 per side Box Jumps x 15 Snatches x 10 per side]]></description>
		<link>http://www.seacoastkettlebell.com/skb-blog/january-27-2012/</link>
			</item>
	<item>
		<title>January 26, 2012</title>
		<description><![CDATA[Strength Couplet Renegade Row Ladders x 1, 2, 3, 4, 5 Knees to Chest Ladders x 4, 8, 12, 16, 20 3 Rounds For Time 21 x  Pull Ups 15 x Double Long Cycle Cleans (Men 2 x 24kg, Women 2 x &#8230; <a href="http://www.seacoastkettlebell.com/skb-blog/january-26-2012/">&#187;</a>]]></description>
		<link>http://www.seacoastkettlebell.com/skb-blog/january-26-2012/</link>
			</item>
	<item>
		<title>January 25 ,2012</title>
		<description><![CDATA[Plank Cocktail AMRAP 20:00 Turkish Get Up x 2 per side Goblet Squat x 8 Push Press x 6 per side American Swing x 16 Men 24kg, Women 16kg]]></description>
		<link>http://www.seacoastkettlebell.com/skb-blog/january-25-2012/</link>
			</item>
	<item>
		<title>January 24, 2012</title>
		<description><![CDATA[Work 40 seconds, rest 20 seconds.  Complete 5 Rounds. Ball Slam Burpee Split Jumps Pledge Push Ups Evil Wheel   Ring Row]]></description>
		<link>http://www.seacoastkettlebell.com/skb-blog/january-24-2012/</link>
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