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	<title>The Fit Pit</title>
	<link>http://fitpitkc.com</link>
	<description>It&#039;s hard. And it hurts. But it works.</description>
	<lastBuildDate>Tue, 07 Sep 2010 14:24:51 +0000</lastBuildDate>
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	<item>
		<title>Jingle Bell Run: Join the team by signing up!</title>
		<description><![CDATA[Team Fit Pit is officially set up on the Jingle Bell Run website! When you sign up online, be sure to mark that you are with a team and enter &#8220;The Fit Pit&#8221; in the search box&#8211;our team name will pop up. &#160; The event is December 12, about three months away and plenty of [...]]]></description>
		<link>http://fitpitkc.com/2010/09/458/</link>
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		<title>Friday, September 3</title>
		<description><![CDATA[SKILL: Hang Clean  1RM Test &#160; WOD1:Wall Ball DT x25Jump Rop x100 (V=200)Pull Up x153 Rounds for Time &#160; WOD2: 5 yd. Cone Touch]]></description>
		<link>http://fitpitkc.com/2010/09/friday-september-3/</link>
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		<title>Wednesday, September 1</title>
		<description><![CDATA[We are climbing the ropes today-dress accordingly&#8230; longer shorts, capris, longer socks, etc. &#160; WOD1:30 Mountain Climbers20 DB Push Up/Row10 Tuck Up (V=V-Up)1   Rope Ascention3 Rounds for Time &#160; WOD2: Practice a &#8220;New Move&#8221;  5&#215;5 &#160; WOD3: Practice Wall Ball DT  5&#215;5]]></description>
		<link>http://fitpitkc.com/2010/09/wednesday-september-1/</link>
			</item>
	<item>
		<title>Monday, August 30</title>
		<description><![CDATA[First thing&#8230; CONGRATULATIONS to Fit Pit&#8217;rsAmy Slater and Mike Coburn for their finish at Ironman Louisville on Sunday!!! &#160; WOD1: 1/1 &#8230; 2/2 &#8230; 3/3 &#8230;&#8230;.. 10/10Ball Thruster/Ball SlamSumo High Pull / Pull UpSquat / Box Jump Complete each pairing before moving to the next &#160; WOD2: Swiss Ball Leg Sets &#8211; off clock &#160; [...]]]></description>
		<link>http://fitpitkc.com/2010/08/monday-august-30/</link>
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	<item>
		<title>Friday, August 27</title>
		<description><![CDATA[SKILL: OHS 90% 1RM &#160; WOD1:Wall Ball Clean/Throw  x15DB/KB Swing x15Burpee x153 Rounds &#160; WOD2: Off ClockBuddy Wall Ball 20 each side x2Buddy Slam Ball 20 x2]]></description>
		<link>http://fitpitkc.com/2010/08/friday-august-27/</link>
			</item>
	<item>
		<title>Great NEWS! YOGA!!</title>
		<description><![CDATA[September 11, following our Saturday morning class,Yoga Instructor, Angela DeWinter, will be our guest! All members are invited to stay and take part in a complimentary, Introductory to Yoga/Stretching session. If member response is good, we will have Angela back once or twice a monthto teach Yoga at the Fit Pit. If interest in Fit [...]]]></description>
		<link>http://fitpitkc.com/2010/08/great-news-yoga/</link>
			</item>
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		<title>Jingle Bell Run! Let&#8217;s DO This!</title>
		<description><![CDATA[If you&#8217;ve ever know someone with arthritis you know how debilitating this disease can be. The simplest things become quite challenging when movement causes pain and when swelling, burning and aching are part of your day. &#160; As athletes, it&#8217;s easy to take our health for granted &#8212; I suggest Fit Pit&#8217;rs get together and [...]]]></description>
		<link>http://fitpitkc.com/2010/08/jingle-bell-run-lets-do-this/</link>
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		<title>Wednesday, August 25</title>
		<description><![CDATA[WOD1:10 Pull Ups10 Push Ups10 Hang Clean5 Rounds &#160; WOD2:Fast Foot Work!!]]></description>
		<link>http://fitpitkc.com/2010/08/wednesday-august-25/</link>
			</item>
	<item>
		<title>Monday, August 23</title>
		<description><![CDATA[SKILL: Push Press 90% 1RM 5 x 1 &#160; WOD1:1/2 mile 20-20-2020 Pull Ups &#8211; 20 Push Ups &#8211; 20 Sit Upsx 2 (JV)  x 3 (Varsity) &#160; WOD2:Max Ball Slam in 8:00]]></description>
		<link>http://fitpitkc.com/2010/08/monday-august-23/</link>
			</item>
	<item>
		<title>Friday, August 20</title>
		<description><![CDATA[SKILL: Front Squat 90% 1RM  5 x 1 WOD1: &#8220;Watch the shins&#8221;By round three, the legs get heavy and if you&#8217;re not paying attention when you start to jump on the box&#8212; WHAMMO!&#8211; you miss the box and say good-bye to the skin on your shins. Historically speaking, at least one person &#8216;peels&#8217; their shin(s) [...]]]></description>
		<link>http://fitpitkc.com/2010/08/friday-august-20/</link>
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