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	<title>ZombieFit</title>
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	<link>http://zombiefit.org</link>
	<description>&#34;Fitness to Survive the Apocalypse&#34;</description>
	<lastBuildDate>Wed, 08 Sep 2010 18:20:30 +0000</lastBuildDate>
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		<title>09/08/10: Class Today!</title>
		<link>http://zombiefit.org/2010/09/090810-class-today/</link>
		<comments>http://zombiefit.org/2010/09/090810-class-today/#comments</comments>
		<pubDate>Wed, 08 Sep 2010 18:20:30 +0000</pubDate>
		<dc:creator>rich</dc:creator>
				<category><![CDATA[Classes]]></category>

		<guid isPermaLink="false">http://zombiefit.org/?p=1593</guid>
		<description><![CDATA[We have class atExcel Gymnastics today starting at 8:30p.m. Come out for introductory parkour training and some wicked conditioning. 3N800 Peck Rd St. Charles, IL 60175 (630) 513-0132 View Larger Map Cost: 10$]]></description>
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		<title>WOD: 09/08/10</title>
		<link>http://zombiefit.org/2010/09/wod-090810/</link>
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		<pubDate>Wed, 08 Sep 2010 14:31:10 +0000</pubDate>
		<dc:creator>rich</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://zombiefit.org/?p=1591</guid>
		<description><![CDATA[Warm Up:: run 1/4 mile, bike 1/2 mile, row 250 m. 3 rounds of: 10 parkour squats/air squats; 10 sit ups: 50 ft quadrupedal movement. Skill Work: Precision practice. Perform 25 (etudiant) or 50 (avancee and traceur) precisions at 65% max effort. Concentrate on your form. You should NOT bounce out of your landing. Stick [...]]]></description>
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		<title>Class Today @ Grant Park!</title>
		<link>http://zombiefit.org/2010/09/class-today-grant-park/</link>
		<comments>http://zombiefit.org/2010/09/class-today-grant-park/#comments</comments>
		<pubDate>Tue, 07 Sep 2010 21:12:46 +0000</pubDate>
		<dc:creator>rich</dc:creator>
				<category><![CDATA[Classes]]></category>

		<guid isPermaLink="false">http://zombiefit.org/?p=1577</guid>
		<description><![CDATA[We will be holding ZombieFit class in Grant Park, Chicago this Tuesday, September 7th! Cost: 5$. 6:30pm-8:00pm No RSVP necessary Wear comfortable workout clothes for the outdoors and some good track shoes. Also bring a bottle of water! We’ll be meeting at the Lincoln Memorial (green arrow). View Larger Map Class includes a group warm-up, [...]]]></description>
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		<title>09/07/10:  Rest Day!</title>
		<link>http://zombiefit.org/2010/09/090710-rest-day/</link>
		<comments>http://zombiefit.org/2010/09/090710-rest-day/#comments</comments>
		<pubDate>Tue, 07 Sep 2010 14:16:56 +0000</pubDate>
		<dc:creator>rich</dc:creator>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[Rest day]]></category>

		<guid isPermaLink="false">http://zombiefit.org/?p=1572</guid>
		<description><![CDATA[Rest Day! Please be aware that at least every 5-6 weeks of training on the Z-Fit schedule (3 days on, 1 day off) you should take off about a week from any strenuous conditioning. Your body needs the time to heal and rest. Don&#8217;t become a couch potato or eat fast food for a week, [...]]]></description>
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		<title>WOD: 09/06/10 &amp; No Class Today!</title>
		<link>http://zombiefit.org/2010/09/wod-090610-no-class-today/</link>
		<comments>http://zombiefit.org/2010/09/wod-090610-no-class-today/#comments</comments>
		<pubDate>Mon, 06 Sep 2010 21:06:04 +0000</pubDate>
		<dc:creator>rich</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://zombiefit.org/?p=1570</guid>
		<description><![CDATA[Happy Labor Day! Sorry for the late posting! Also, there will be NO class today as the gym is closed for the holiday. Warm Up: run 1/4 mile OR row 250m OR bike 2 miles. 3 rounds of 10: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups (you may sub jumping [...]]]></description>
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