<?xml version="1.0" encoding="UTF-8"?>
<rss version="2.0"
	xmlns:content="http://purl.org/rss/1.0/modules/content/"
	xmlns:wfw="http://wellformedweb.org/CommentAPI/"
	xmlns:dc="http://purl.org/dc/elements/1.1/"
	xmlns:atom="http://www.w3.org/2005/Atom"
	xmlns:sy="http://purl.org/rss/1.0/modules/syndication/"
	xmlns:slash="http://purl.org/rss/1.0/modules/slash/"
	xmlns:georss="http://www.georss.org/georss" xmlns:geo="http://www.w3.org/2003/01/geo/wgs84_pos#" xmlns:media="http://search.yahoo.com/mrss/"
	>

<channel>
	<title>CrossFit Rancho Cordova</title>
	<atom:link href="http://crossfitcordova.wordpress.com/feed/" rel="self" type="application/rss+xml" />
	<link>http://crossfitcordova.wordpress.com</link>
	<description>Forging Elite Fitness</description>
	<lastBuildDate>Wed, 25 Jan 2012 07:30:35 +0000</lastBuildDate>
	<language>en</language>
	<sy:updatePeriod>hourly</sy:updatePeriod>
	<sy:updateFrequency>1</sy:updateFrequency>
	<generator>http://wordpress.com/</generator>
<cloud domain='crossfitcordova.wordpress.com' port='80' path='/?rsscloud=notify' registerProcedure='' protocol='http-post' />
<image>
		<url>http://s2.wp.com/i/buttonw-com.png</url>
		<title>CrossFit Rancho Cordova</title>
		<link>http://crossfitcordova.wordpress.com</link>
	</image>
	<atom:link rel="search" type="application/opensearchdescription+xml" href="http://crossfitcordova.wordpress.com/osd.xml" title="CrossFit Rancho Cordova" />
	<atom:link rel='hub' href='http://crossfitcordova.wordpress.com/?pushpress=hub'/>
		<item>
		<title>Today&#8217;s Park WOD Wednesday 110504</title>
		<link>http://crossfitcordova.wordpress.com/2011/05/04/todays-park-wod-wednesday-110504/</link>
		<comments>http://crossfitcordova.wordpress.com/2011/05/04/todays-park-wod-wednesday-110504/#comments</comments>
		<pubDate>Wed, 04 May 2011 22:36:28 +0000</pubDate>
		<dc:creator>Mica</dc:creator>
				<category><![CDATA[CrossFit Rancho Cordova Fitness]]></category>
		<category><![CDATA["Rancho Cordova Bootcamp"]]></category>
		<category><![CDATA["CrossFit Rancho Cordova"]]></category>

		<guid isPermaLink="false">http://crossfitcordova.com/?p=1607</guid>
		<description><![CDATA[For time: 10-9-8-7-6-5-4-3-2-1 Sandbag squat cleans Sandbag push press See you at the park!<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfitcordova.wordpress.com&amp;blog=5972548&amp;post=1607&amp;subd=crossfitcordova&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://crossfitcordova.wordpress.com/2011/05/04/todays-park-wod-wednesday-110504/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://0.gravatar.com/avatar/81f14c2d597cb7705cc06bd3be49025e?s=96&#38;d=http%3A%2F%2F0.gravatar.com%2Favatar%2Fad516503a11cd5ca435acc9bb6523536%3Fs%3D96&#38;r=PG" medium="image">
			<media:title type="html">Mica</media:title>
		</media:content>

		<media:content url="http://crossfitcordova.files.wordpress.com/2011/05/110504.jpg" medium="image">
			<media:title type="html">110504</media:title>
		</media:content>
	</item>
		<item>
		<title>Today&#8217;s Park WOD Friday 110429</title>
		<link>http://crossfitcordova.wordpress.com/2011/04/29/todays-park-wod-friday-110429/</link>
		<comments>http://crossfitcordova.wordpress.com/2011/04/29/todays-park-wod-friday-110429/#comments</comments>
		<pubDate>Fri, 29 Apr 2011 19:21:21 +0000</pubDate>
		<dc:creator>Mica</dc:creator>
				<category><![CDATA[CrossFit Rancho Cordova Fitness]]></category>
		<category><![CDATA["Rancho Cordova Bootcamp"]]></category>
		<category><![CDATA["CrossFit Rancho Cordova"]]></category>

		<guid isPermaLink="false">http://crossfitcordova.com/?p=1605</guid>
		<description><![CDATA[AMRAP in 10min. of 3 sandbag snatches 5 sandbag thrusters See you at the park!<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfitcordova.wordpress.com&amp;blog=5972548&amp;post=1605&amp;subd=crossfitcordova&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://crossfitcordova.wordpress.com/2011/04/29/todays-park-wod-friday-110429/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://0.gravatar.com/avatar/81f14c2d597cb7705cc06bd3be49025e?s=96&#38;d=http%3A%2F%2F0.gravatar.com%2Favatar%2Fad516503a11cd5ca435acc9bb6523536%3Fs%3D96&#38;r=PG" medium="image">
			<media:title type="html">Mica</media:title>
		</media:content>
	</item>
		<item>
		<title>Today&#8217;s Park WOD 110420</title>
		<link>http://crossfitcordova.wordpress.com/2011/04/20/todays-park-wod-110420/</link>
		<comments>http://crossfitcordova.wordpress.com/2011/04/20/todays-park-wod-110420/#comments</comments>
		<pubDate>Wed, 20 Apr 2011 21:24:12 +0000</pubDate>
		<dc:creator>Mica</dc:creator>
				<category><![CDATA[CrossFit Rancho Cordova Fitness]]></category>
		<category><![CDATA["Rancho Cordova Bootcamp"]]></category>
		<category><![CDATA["CrossFit Rancho Cordova"]]></category>

		<guid isPermaLink="false">http://crossfitcordova.com/?p=1601</guid>
		<description><![CDATA[WOD AMRAP 15 min. 250m sprint 15 Air squats 10 Push-ups 5 Burpees See you at the park!<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfitcordova.wordpress.com&amp;blog=5972548&amp;post=1601&amp;subd=crossfitcordova&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://crossfitcordova.wordpress.com/2011/04/20/todays-park-wod-110420/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://0.gravatar.com/avatar/81f14c2d597cb7705cc06bd3be49025e?s=96&#38;d=http%3A%2F%2F0.gravatar.com%2Favatar%2Fad516503a11cd5ca435acc9bb6523536%3Fs%3D96&#38;r=PG" medium="image">
			<media:title type="html">Mica</media:title>
		</media:content>

		<media:content url="http://crossfitcordova.files.wordpress.com/2011/04/110420.jpg" medium="image">
			<media:title type="html">110420</media:title>
		</media:content>
	</item>
		<item>
		<title>Today&#8217;s Park WOD 110411</title>
		<link>http://crossfitcordova.wordpress.com/2011/04/11/todays-park-wod-110411/</link>
		<comments>http://crossfitcordova.wordpress.com/2011/04/11/todays-park-wod-110411/#comments</comments>
		<pubDate>Mon, 11 Apr 2011 23:02:37 +0000</pubDate>
		<dc:creator>Mica</dc:creator>
				<category><![CDATA[CrossFit Rancho Cordova Fitness]]></category>
		<category><![CDATA["Rancho Cordova Bootcamp"]]></category>
		<category><![CDATA["CrossFit Rancho Cordova"]]></category>

		<guid isPermaLink="false">http://crossfitcordova.com/?p=1595</guid>
		<description><![CDATA[Today&#8217;s Park WOD Monday 110411 4 Rounds for time: 400m run 12 Thrusters 95/65 See you at the park!<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfitcordova.wordpress.com&amp;blog=5972548&amp;post=1595&amp;subd=crossfitcordova&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://crossfitcordova.wordpress.com/2011/04/11/todays-park-wod-110411/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://0.gravatar.com/avatar/81f14c2d597cb7705cc06bd3be49025e?s=96&#38;d=http%3A%2F%2F0.gravatar.com%2Favatar%2Fad516503a11cd5ca435acc9bb6523536%3Fs%3D96&#38;r=PG" medium="image">
			<media:title type="html">Mica</media:title>
		</media:content>

		<media:content url="http://crossfitcordova.files.wordpress.com/2011/04/110411.jpg" medium="image">
			<media:title type="html">110411</media:title>
		</media:content>
	</item>
		<item>
		<title>Today&#8217;s Park WOD Friday 110408</title>
		<link>http://crossfitcordova.wordpress.com/2011/04/08/todays-park-wod-friday-110408/</link>
		<comments>http://crossfitcordova.wordpress.com/2011/04/08/todays-park-wod-friday-110408/#comments</comments>
		<pubDate>Fri, 08 Apr 2011 13:22:09 +0000</pubDate>
		<dc:creator>Mica</dc:creator>
				<category><![CDATA[CrossFit Rancho Cordova Fitness]]></category>
		<category><![CDATA["Rancho Cordova Bootcamp"]]></category>
		<category><![CDATA["CrossFit Rancho Cordova"]]></category>

		<guid isPermaLink="false">http://crossfitcordova.com/?p=1593</guid>
		<description><![CDATA[No 6pm class tonight folks, but the 10am and 5pm are good to go. 5 Rounds for time: 12 Burpees 12 Sit-ups See you at the park!<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfitcordova.wordpress.com&amp;blog=5972548&amp;post=1593&amp;subd=crossfitcordova&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://crossfitcordova.wordpress.com/2011/04/08/todays-park-wod-friday-110408/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://0.gravatar.com/avatar/81f14c2d597cb7705cc06bd3be49025e?s=96&#38;d=http%3A%2F%2F0.gravatar.com%2Favatar%2Fad516503a11cd5ca435acc9bb6523536%3Fs%3D96&#38;r=PG" medium="image">
			<media:title type="html">Mica</media:title>
		</media:content>
	</item>
		<item>
		<title>Today&#8217;s Park WOD Friday 110311</title>
		<link>http://crossfitcordova.wordpress.com/2011/03/11/todays-park-wod-friday-110311/</link>
		<comments>http://crossfitcordova.wordpress.com/2011/03/11/todays-park-wod-friday-110311/#comments</comments>
		<pubDate>Fri, 11 Mar 2011 21:41:53 +0000</pubDate>
		<dc:creator>Mica</dc:creator>
				<category><![CDATA[CrossFit Rancho Cordova Fitness]]></category>
		<category><![CDATA["Rancho Cordova Bootcamp"]]></category>
		<category><![CDATA["CrossFit Rancho Cordova"]]></category>

		<guid isPermaLink="false">http://crossfitcordova.com/?p=1589</guid>
		<description><![CDATA[Today&#8217;s Park WOD Friday 110311 In 15 minutes: Run 800m then AMRAP 5 Burpees 10 Squat jumps 15 Abmat sit-ups See you at the park!See More<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfitcordova.wordpress.com&amp;blog=5972548&amp;post=1589&amp;subd=crossfitcordova&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://crossfitcordova.wordpress.com/2011/03/11/todays-park-wod-friday-110311/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://0.gravatar.com/avatar/81f14c2d597cb7705cc06bd3be49025e?s=96&#38;d=http%3A%2F%2F0.gravatar.com%2Favatar%2Fad516503a11cd5ca435acc9bb6523536%3Fs%3D96&#38;r=PG" medium="image">
			<media:title type="html">Mica</media:title>
		</media:content>

		<media:content url="http://crossfitcordova.files.wordpress.com/2011/03/110311.jpg" medium="image">
			<media:title type="html">110311</media:title>
		</media:content>
	</item>
		<item>
		<title>Today&#8217;s Park WOD Wednesday 110309</title>
		<link>http://crossfitcordova.wordpress.com/2011/03/09/todays-park-wod-wednesday-110309/</link>
		<comments>http://crossfitcordova.wordpress.com/2011/03/09/todays-park-wod-wednesday-110309/#comments</comments>
		<pubDate>Wed, 09 Mar 2011 22:53:42 +0000</pubDate>
		<dc:creator>Mica</dc:creator>
				<category><![CDATA[CrossFit Rancho Cordova Fitness]]></category>
		<category><![CDATA["Rancho Cordova Bootcamp"]]></category>
		<category><![CDATA["CrossFit Rancho Cordova"]]></category>

		<guid isPermaLink="false">http://crossfitcordova.com/?p=1585</guid>
		<description><![CDATA[10,9,8,7,6,5,4,3,2,1 100m sprint Side lateral jumps KB swings Sandbag thrusters See you at the park!<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfitcordova.wordpress.com&amp;blog=5972548&amp;post=1585&amp;subd=crossfitcordova&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://crossfitcordova.wordpress.com/2011/03/09/todays-park-wod-wednesday-110309/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://0.gravatar.com/avatar/81f14c2d597cb7705cc06bd3be49025e?s=96&#38;d=http%3A%2F%2F0.gravatar.com%2Favatar%2Fad516503a11cd5ca435acc9bb6523536%3Fs%3D96&#38;r=PG" medium="image">
			<media:title type="html">Mica</media:title>
		</media:content>

		<media:content url="http://crossfitcordova.files.wordpress.com/2011/03/110309.jpg" medium="image">
			<media:title type="html">110309</media:title>
		</media:content>
	</item>
		<item>
		<title>No Friday sessions today due to weather</title>
		<link>http://crossfitcordova.wordpress.com/2011/02/25/no-friday-sessions-today-due-to-weather/</link>
		<comments>http://crossfitcordova.wordpress.com/2011/02/25/no-friday-sessions-today-due-to-weather/#comments</comments>
		<pubDate>Fri, 25 Feb 2011 16:16:10 +0000</pubDate>
		<dc:creator>Mica</dc:creator>
		
		<guid isPermaLink="false">http://crossfitcordova.com/?p=1583</guid>
		<description><![CDATA[Due to the weather and park conditions, Im going to cancel today&#8217;s (Friday&#8217;s) CrossFit sessions. Get in a workout, here&#8217;s some ideas if your&#8217;re staying indoors. And yes you can do Burpees today even though we did some on Wednesday &#8230; <a href="http://crossfitcordova.wordpress.com/2011/02/25/no-friday-sessions-today-due-to-weather/">Continue reading <span class="meta-nav">&#8594;</span></a><img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfitcordova.wordpress.com&amp;blog=5972548&amp;post=1583&amp;subd=crossfitcordova&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://crossfitcordova.wordpress.com/2011/02/25/no-friday-sessions-today-due-to-weather/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://0.gravatar.com/avatar/81f14c2d597cb7705cc06bd3be49025e?s=96&#38;d=http%3A%2F%2F0.gravatar.com%2Favatar%2Fad516503a11cd5ca435acc9bb6523536%3Fs%3D96&#38;r=PG" medium="image">
			<media:title type="html">Mica</media:title>
		</media:content>
	</item>
		<item>
		<title>Today&#8217;s Park WOD Monday 110221</title>
		<link>http://crossfitcordova.wordpress.com/2011/02/21/todays-park-wod-monday-110221/</link>
		<comments>http://crossfitcordova.wordpress.com/2011/02/21/todays-park-wod-monday-110221/#comments</comments>
		<pubDate>Mon, 21 Feb 2011 22:22:31 +0000</pubDate>
		<dc:creator>Mica</dc:creator>
				<category><![CDATA[CrossFit Rancho Cordova Fitness]]></category>
		<category><![CDATA["Rancho Cordova Bootcamp"]]></category>
		<category><![CDATA["CrossFit Rancho Cordova"]]></category>

		<guid isPermaLink="false">http://crossfitcordova.com/?p=1579</guid>
		<description><![CDATA[40 Push-ups 200m run 40 SDHP 40 Squat jumps 20 Push-ups 400m run 20 SDHP 20 Squat jumps 10 Push-ups 800m run 10 SDHP 10 Squat jumps See you at the park!<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfitcordova.wordpress.com&amp;blog=5972548&amp;post=1579&amp;subd=crossfitcordova&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://crossfitcordova.wordpress.com/2011/02/21/todays-park-wod-monday-110221/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://0.gravatar.com/avatar/81f14c2d597cb7705cc06bd3be49025e?s=96&#38;d=http%3A%2F%2F0.gravatar.com%2Favatar%2Fad516503a11cd5ca435acc9bb6523536%3Fs%3D96&#38;r=PG" medium="image">
			<media:title type="html">Mica</media:title>
		</media:content>

		<media:content url="http://crossfitcordova.files.wordpress.com/2011/02/110221.jpg" medium="image">
			<media:title type="html">110221</media:title>
		</media:content>
	</item>
		<item>
		<title>Today&#8217;s Park WOD Wednesday 110209</title>
		<link>http://crossfitcordova.wordpress.com/2011/02/09/todays-park-wod-wednesday-110209/</link>
		<comments>http://crossfitcordova.wordpress.com/2011/02/09/todays-park-wod-wednesday-110209/#comments</comments>
		<pubDate>Wed, 09 Feb 2011 23:21:13 +0000</pubDate>
		<dc:creator>Mica</dc:creator>
				<category><![CDATA[CrossFit Rancho Cordova Fitness]]></category>
		<category><![CDATA["Rancho Cordova Bootcamp"]]></category>
		<category><![CDATA["CrossFit Rancho Cordova"]]></category>

		<guid isPermaLink="false">http://crossfitcordova.com/?p=1577</guid>
		<description><![CDATA[800m run 50 Box jumps 50 Sit-ups 50 Walking lunges 800m run See you at the park!<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfitcordova.wordpress.com&amp;blog=5972548&amp;post=1577&amp;subd=crossfitcordova&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://crossfitcordova.wordpress.com/2011/02/09/todays-park-wod-wednesday-110209/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://0.gravatar.com/avatar/81f14c2d597cb7705cc06bd3be49025e?s=96&#38;d=http%3A%2F%2F0.gravatar.com%2Favatar%2Fad516503a11cd5ca435acc9bb6523536%3Fs%3D96&#38;r=PG" medium="image">
			<media:title type="html">Mica</media:title>
		</media:content>
	</item>
	</channel>
</rss>
