<?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 West Seattle Blog</title>
	<atom:link href="http://zachfiler.wordpress.com/feed/" rel="self" type="application/rss+xml" />
	<link>http://zachfiler.wordpress.com</link>
	<description>A Group Training Gym For All Ages</description>
	<lastBuildDate>Fri, 27 Jan 2012 05:00:19 +0000</lastBuildDate>
	<language>en</language>
	<sy:updatePeriod>hourly</sy:updatePeriod>
	<sy:updateFrequency>1</sy:updateFrequency>
	<generator>http://wordpress.com/</generator>
<cloud domain='zachfiler.wordpress.com' port='80' path='/?rsscloud=notify' registerProcedure='' protocol='http-post' />
<image>
		<url>http://1.gravatar.com/blavatar/f0c089ad1fd0f7dcf0e15215c69007ce?s=96&#038;d=http%3A%2F%2Fs2.wp.com%2Fi%2Fbuttonw-com.png</url>
		<title>CrossFit West Seattle Blog</title>
		<link>http://zachfiler.wordpress.com</link>
	</image>
	<atom:link rel="search" type="application/opensearchdescription+xml" href="http://zachfiler.wordpress.com/osd.xml" title="CrossFit West Seattle Blog" />
	<atom:link rel='hub' href='http://zachfiler.wordpress.com/?pushpress=hub'/>
		<item>
		<title>In the Gym January 27th</title>
		<link>http://zachfiler.wordpress.com/2012/01/26/in-the-gym-january-27th-3/</link>
		<comments>http://zachfiler.wordpress.com/2012/01/26/in-the-gym-january-27th-3/#comments</comments>
		<pubDate>Fri, 27 Jan 2012 05:00:05 +0000</pubDate>
		<dc:creator>Admin</dc:creator>
				<category><![CDATA[WOD Archive]]></category>

		<guid isPermaLink="false">http://zachfiler.wordpress.com/?p=3194</guid>
		<description><![CDATA[WOD Surprise WOD *Want to know what the WOD is? You gotta show up!<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=zachfiler.wordpress.com&amp;blog=8374876&amp;post=3194&amp;subd=zachfiler&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://zachfiler.wordpress.com/2012/01/26/in-the-gym-january-27th-3/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://0.gravatar.com/avatar/2889a3e3ac48401154847b66996f411c?s=96&#38;d=identicon&#38;r=G" medium="image">
			<media:title type="html">zachfiler</media:title>
		</media:content>
	</item>
		<item>
		<title>In the Gym January 26th + Back Away from the Bag of Nuts&#8230;</title>
		<link>http://zachfiler.wordpress.com/2012/01/25/in-the-gym-january-26th-back-away-from-the-bag-of-nuts/</link>
		<comments>http://zachfiler.wordpress.com/2012/01/25/in-the-gym-january-26th-back-away-from-the-bag-of-nuts/#comments</comments>
		<pubDate>Thu, 26 Jan 2012 07:59:18 +0000</pubDate>
		<dc:creator>Admin</dc:creator>
				<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[WOD Archive]]></category>

		<guid isPermaLink="false">http://zachfiler.wordpress.com/?p=3190</guid>
		<description><![CDATA[WOD Run Two Laps around the Block Then 7 Rounds 10 Wallball 20/15 10 pushups Why you should not be getting those Costco sized bags of nuts Nuts are Paleo, right? Well, sure. But whoa now &#8211; nobody said we should be eating them by the pound. It seems like a lot of people, when [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=zachfiler.wordpress.com&amp;blog=8374876&amp;post=3190&amp;subd=zachfiler&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://zachfiler.wordpress.com/2012/01/25/in-the-gym-january-26th-back-away-from-the-bag-of-nuts/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://0.gravatar.com/avatar/2889a3e3ac48401154847b66996f411c?s=96&#38;d=identicon&#38;r=G" medium="image">
			<media:title type="html">zachfiler</media:title>
		</media:content>
	</item>
		<item>
		<title>In the Gym January 25th</title>
		<link>http://zachfiler.wordpress.com/2012/01/25/in-the-gym-january-25th-3/</link>
		<comments>http://zachfiler.wordpress.com/2012/01/25/in-the-gym-january-25th-3/#comments</comments>
		<pubDate>Wed, 25 Jan 2012 16:46:00 +0000</pubDate>
		<dc:creator>Admin</dc:creator>
				<category><![CDATA[WOD Archive]]></category>

		<guid isPermaLink="false">http://zachfiler.wordpress.com/?p=3188</guid>
		<description><![CDATA[WOD 5 rep max deadlift<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=zachfiler.wordpress.com&amp;blog=8374876&amp;post=3188&amp;subd=zachfiler&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://zachfiler.wordpress.com/2012/01/25/in-the-gym-january-25th-3/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://0.gravatar.com/avatar/2889a3e3ac48401154847b66996f411c?s=96&#38;d=identicon&#38;r=G" medium="image">
			<media:title type="html">zachfiler</media:title>
		</media:content>
	</item>
		<item>
		<title>In the Gym January 24th</title>
		<link>http://zachfiler.wordpress.com/2012/01/23/in-the-gym-january-24th-2/</link>
		<comments>http://zachfiler.wordpress.com/2012/01/23/in-the-gym-january-24th-2/#comments</comments>
		<pubDate>Tue, 24 Jan 2012 06:03:44 +0000</pubDate>
		<dc:creator>Admin</dc:creator>
				<category><![CDATA[WOD Archive]]></category>

		<guid isPermaLink="false">https://zachfiler.wordpress.com/?p=3185</guid>
		<description><![CDATA[WOD 3 Rounds 3 minute rounds with 3 minute rest intervals 5 burpees 20 airsquats Run 400m<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=zachfiler.wordpress.com&amp;blog=8374876&amp;post=3185&amp;subd=zachfiler&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://zachfiler.wordpress.com/2012/01/23/in-the-gym-january-24th-2/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://0.gravatar.com/avatar/2889a3e3ac48401154847b66996f411c?s=96&#38;d=identicon&#38;r=G" medium="image">
			<media:title type="html">zachfiler</media:title>
		</media:content>
	</item>
		<item>
		<title>In the Gym January 23rd</title>
		<link>http://zachfiler.wordpress.com/2012/01/22/in-the-gym-january-23rd-2/</link>
		<comments>http://zachfiler.wordpress.com/2012/01/22/in-the-gym-january-23rd-2/#comments</comments>
		<pubDate>Mon, 23 Jan 2012 05:02:48 +0000</pubDate>
		<dc:creator>Admin</dc:creator>
				<category><![CDATA[WOD Archive]]></category>

		<guid isPermaLink="false">http://zachfiler.wordpress.com/?p=3183</guid>
		<description><![CDATA[WOD 4 rounds 10R/10L DB Snatches 35/20 30 Doubleunders 10 DB Presses 35/20<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=zachfiler.wordpress.com&amp;blog=8374876&amp;post=3183&amp;subd=zachfiler&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://zachfiler.wordpress.com/2012/01/22/in-the-gym-january-23rd-2/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://0.gravatar.com/avatar/2889a3e3ac48401154847b66996f411c?s=96&#38;d=identicon&#38;r=G" medium="image">
			<media:title type="html">zachfiler</media:title>
		</media:content>
	</item>
		<item>
		<title>Out of the Gym January 22nd</title>
		<link>http://zachfiler.wordpress.com/2012/01/21/out-of-the-gym-january-22nd/</link>
		<comments>http://zachfiler.wordpress.com/2012/01/21/out-of-the-gym-january-22nd/#comments</comments>
		<pubDate>Sun, 22 Jan 2012 04:30:32 +0000</pubDate>
		<dc:creator>Admin</dc:creator>
				<category><![CDATA[WOD Archive]]></category>

		<guid isPermaLink="false">http://zachfiler.wordpress.com/?p=3181</guid>
		<description><![CDATA[REST DAY<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=zachfiler.wordpress.com&amp;blog=8374876&amp;post=3181&amp;subd=zachfiler&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://zachfiler.wordpress.com/2012/01/21/out-of-the-gym-january-22nd/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://0.gravatar.com/avatar/2889a3e3ac48401154847b66996f411c?s=96&#38;d=identicon&#38;r=G" medium="image">
			<media:title type="html">zachfiler</media:title>
		</media:content>
	</item>
		<item>
		<title>In the Gym January 21st</title>
		<link>http://zachfiler.wordpress.com/2012/01/20/in-the-gym-january-21st-3/</link>
		<comments>http://zachfiler.wordpress.com/2012/01/20/in-the-gym-january-21st-3/#comments</comments>
		<pubDate>Sat, 21 Jan 2012 04:30:46 +0000</pubDate>
		<dc:creator>Admin</dc:creator>
				<category><![CDATA[WOD Archive]]></category>

		<guid isPermaLink="false">http://zachfiler.wordpress.com/?p=3179</guid>
		<description><![CDATA[TEAM WOD at 10 am<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=zachfiler.wordpress.com&amp;blog=8374876&amp;post=3179&amp;subd=zachfiler&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://zachfiler.wordpress.com/2012/01/20/in-the-gym-january-21st-3/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://0.gravatar.com/avatar/2889a3e3ac48401154847b66996f411c?s=96&#38;d=identicon&#38;r=G" medium="image">
			<media:title type="html">zachfiler</media:title>
		</media:content>
	</item>
		<item>
		<title>In the Gym January 20th</title>
		<link>http://zachfiler.wordpress.com/2012/01/19/in-the-gym-january-20th-2/</link>
		<comments>http://zachfiler.wordpress.com/2012/01/19/in-the-gym-january-20th-2/#comments</comments>
		<pubDate>Fri, 20 Jan 2012 05:30:23 +0000</pubDate>
		<dc:creator>Admin</dc:creator>
				<category><![CDATA[WOD Archive]]></category>

		<guid isPermaLink="false">http://zachfiler.wordpress.com/?p=3177</guid>
		<description><![CDATA[WOD 5 Rounds 5 Burpees 15 Pullups 30 Abmat situps<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=zachfiler.wordpress.com&amp;blog=8374876&amp;post=3177&amp;subd=zachfiler&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://zachfiler.wordpress.com/2012/01/19/in-the-gym-january-20th-2/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://0.gravatar.com/avatar/2889a3e3ac48401154847b66996f411c?s=96&#38;d=identicon&#38;r=G" medium="image">
			<media:title type="html">zachfiler</media:title>
		</media:content>
	</item>
		<item>
		<title>In the Gym January 18th</title>
		<link>http://zachfiler.wordpress.com/2012/01/17/in-the-gym-january-18th-2/</link>
		<comments>http://zachfiler.wordpress.com/2012/01/17/in-the-gym-january-18th-2/#comments</comments>
		<pubDate>Wed, 18 Jan 2012 06:00:58 +0000</pubDate>
		<dc:creator>Admin</dc:creator>
				<category><![CDATA[WOD Archive]]></category>

		<guid isPermaLink="false">http://zachfiler.wordpress.com/?p=3175</guid>
		<description><![CDATA[WOD 10 Rep Max DB Shoulder to overhead<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=zachfiler.wordpress.com&amp;blog=8374876&amp;post=3175&amp;subd=zachfiler&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://zachfiler.wordpress.com/2012/01/17/in-the-gym-january-18th-2/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://0.gravatar.com/avatar/2889a3e3ac48401154847b66996f411c?s=96&#38;d=identicon&#38;r=G" medium="image">
			<media:title type="html">zachfiler</media:title>
		</media:content>
	</item>
		<item>
		<title>In the Gym January 17th</title>
		<link>http://zachfiler.wordpress.com/2012/01/16/in-the-gym-january-17th-2/</link>
		<comments>http://zachfiler.wordpress.com/2012/01/16/in-the-gym-january-17th-2/#comments</comments>
		<pubDate>Tue, 17 Jan 2012 06:38:01 +0000</pubDate>
		<dc:creator>Admin</dc:creator>
				<category><![CDATA[WOD Archive]]></category>

		<guid isPermaLink="false">http://zachfiler.wordpress.com/?p=3173</guid>
		<description><![CDATA[WOD 20 Minute AMRAP 10 Pushups 20 Boxjumps 30 Russian Lunges (15 a side)<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=zachfiler.wordpress.com&amp;blog=8374876&amp;post=3173&amp;subd=zachfiler&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://zachfiler.wordpress.com/2012/01/16/in-the-gym-january-17th-2/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://0.gravatar.com/avatar/2889a3e3ac48401154847b66996f411c?s=96&#38;d=identicon&#38;r=G" medium="image">
			<media:title type="html">zachfiler</media:title>
		</media:content>
	</item>
	</channel>
</rss>
