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	<title>Katie Tallant &#8211; CrossFit FirstCreek</title>
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		<title>Thursday 02/14/19</title>
		<link>https://www.crossfitfirstcreek.com/thursday-02-14-19/</link>
		
		<dc:creator><![CDATA[Katie Tallant]]></dc:creator>
		<pubDate>Thu, 14 Feb 2019 05:30:00 +0000</pubDate>
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					<description><![CDATA[CrossFit First Creek &#8211; CrossFit View Public Whiteboard Weightlifting Shoulder Press (1&#215;1) 1RM Should Press]]></description>
		
		
		
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		<title>Monday 02/11/19</title>
		<link>https://www.crossfitfirstcreek.com/monday-02-11-19/</link>
		
		<dc:creator><![CDATA[Katie Tallant]]></dc:creator>
		<pubDate>Mon, 11 Feb 2019 05:30:00 +0000</pubDate>
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					<description><![CDATA[CrossFit First Creek &#8211; CrossFit View Public Whiteboard Weightlifting Back Squat (1&#215;1) 1RM Back Squat]]></description>
		
		
		
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		<title>Thursday 02/07/19</title>
		<link>https://www.crossfitfirstcreek.com/thursday-02-07-19/</link>
		
		<dc:creator><![CDATA[Katie Tallant]]></dc:creator>
		<pubDate>Thu, 07 Feb 2019 05:30:00 +0000</pubDate>
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					<description><![CDATA[CrossFit First Creek &#8211; CrossFit View Public Whiteboard Weightlifting Shoulder Press (3&#215;5) Deload Week Set 1 @40&#37; x5 Set 2 @50&#37; x5 Set 3 @60&#37; x5]]></description>
		
		
		
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		<title>Monday 02/04/19</title>
		<link>https://www.crossfitfirstcreek.com/monday-02-04-19/</link>
		
		<dc:creator><![CDATA[Katie Tallant]]></dc:creator>
		<pubDate>Mon, 04 Feb 2019 05:30:00 +0000</pubDate>
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					<description><![CDATA[CrossFit First Creek &#8211; CrossFit View Public Whiteboard Weightlifting Back Squat (3&#215;5) Deload Week Set 1 @40&#37; x5 Set 2 @50&#37; x5 Set 3 @60&#37; x5]]></description>
		
		
		
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		<title>Thursday 01/31/19</title>
		<link>https://www.crossfitfirstcreek.com/thursday-01-31-19/</link>
		
		<dc:creator><![CDATA[Katie Tallant]]></dc:creator>
		<pubDate>Thu, 31 Jan 2019 05:30:00 +0000</pubDate>
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					<description><![CDATA[CrossFit First Creek &#8211; CrossFit View Public Whiteboard Weightlifting Shoulder Press (5/3/1+) New Strength program we are using old 1RM and we will use 90&#37; of it for the percentages here on out. So if your 1RM in the Back Squat is 315 pounds, you use 285 (90&#37;) as the base number for your training-weight [&#8230;]]]></description>
		
		
		
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		<title>Monday 01/28/19</title>
		<link>https://www.crossfitfirstcreek.com/monday-01-28-19/</link>
		
		<dc:creator><![CDATA[Katie Tallant]]></dc:creator>
		<pubDate>Mon, 28 Jan 2019 05:30:00 +0000</pubDate>
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					<description><![CDATA[CrossFit First Creek &#8211; CrossFit View Public Whiteboard Weightlifting Back Squat (5/3/1+) New Strength program we are using old 1RM and we will use 90&#37; of it for the percentages here on out. So if your 1RM in the Back Squat is 315 pounds, you use 285 (90&#37;) as the base number for your training-weight [&#8230;]]]></description>
		
		
		
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		<title>Friday 01/25/19</title>
		<link>https://www.crossfitfirstcreek.com/friday-01-25-19/</link>
		
		<dc:creator><![CDATA[Katie Tallant]]></dc:creator>
		<pubDate>Fri, 25 Jan 2019 05:30:00 +0000</pubDate>
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					<description><![CDATA[CrossFit First Creek &#8211; CrossFit View Public Whiteboard Warm-up Toes to Bar Warmup (No Measure) 2min Ski ERG 10x Straight arm band pull down 5-10x Barbell straight arm pull over Kip swings (5-10) If you have shoulder pain while doing any of these, lighten the load or decrease the range of motion. None of these [&#8230;]]]></description>
		
		
		
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		<title>Thursday 01/24/19</title>
		<link>https://www.crossfitfirstcreek.com/thursday-01-24-19/</link>
		
		<dc:creator><![CDATA[Katie Tallant]]></dc:creator>
		<pubDate>Thu, 24 Jan 2019 05:30:00 +0000</pubDate>
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					<description><![CDATA[CrossFit First Creek &#8211; CrossFit View Public Whiteboard Warm-up Shoulder Press Warmup (No Measure) Athlete choice &#8211; row (500), run (400), or ride .5 mile 15-20 Cat-Cow + 10 Posted Thoracic Twists per side Wall Slides (or Floor Slides if you are really tight) x 10 On the Floor thumbs up Y’s, T’s and W’s [&#8230;]]]></description>
		
		
		
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		<title>Wednesday 01/23/19</title>
		<link>https://www.crossfitfirstcreek.com/wednesday-01-23-19/</link>
		
		<dc:creator><![CDATA[Katie Tallant]]></dc:creator>
		<pubDate>Wed, 23 Jan 2019 05:30:00 +0000</pubDate>
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					<description><![CDATA[CrossFit First Creek &#8211; CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Jog down and back 25 Jumping Jacks 25 Mountain Climber Crab Walk Bear Crawl 5 Ring Rows 5 Push-ups 10 Situps Shoulder Prehab Accessory work Handstand Push-Up &#8211; January/February 2019 Skill Execute the following complex: 1 Push-up, 1 wall walk, 1 wall-facing HSPU [&#8230;]]]></description>
		
		
		
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		<title>Tuesday 01/22/19</title>
		<link>https://www.crossfitfirstcreek.com/tuesday-01-22-19/</link>
		
		<dc:creator><![CDATA[Katie Tallant]]></dc:creator>
		<pubDate>Tue, 22 Jan 2019 05:30:00 +0000</pubDate>
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					<description><![CDATA[CrossFit First Creek &#8211; CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min Ski 25 Jumping Jacks 20 Mountain Climbers 10 Push-Ups Shoulder Pre-Hab Accessory work Muscle-Up &#8211; January/February 2019 Skill Complete 8 rounds of 10 sec hold @ top of rings, 20 sec rest then 10 sec hold @ bottom of rings, 20-sec [&#8230;]]]></description>
		
		
		
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