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	<title>Brass Ring Fitness &#187; Spec Ops</title>
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	<description>Training for the Warrior Athlete</description>
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		<title>31 Heroes</title>
		<link>http://www.brassringfitness.com/2011/09/03/31-heroes/</link>
		<comments>http://www.brassringfitness.com/2011/09/03/31-heroes/#comments</comments>
		<pubDate>Sat, 03 Sep 2011 22:44:40 +0000</pubDate>
		<dc:creator>Coach</dc:creator>
				<category><![CDATA[All Entries]]></category>
		<category><![CDATA[Elite Athlete WOD]]></category>

		<guid isPermaLink="false">http://www.brassringfitness.com/?p=3018</guid>
		<description><![CDATA[On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. They were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Aircrewmen, three Air Force Special Tactics Operators, and one Military Working Dog. These men were sons, brothers, husbands, [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>SEAL Grinder PT #1</title>
		<link>http://www.brassringfitness.com/2011/01/16/2877/</link>
		<comments>http://www.brassringfitness.com/2011/01/16/2877/#comments</comments>
		<pubDate>Sun, 16 Jan 2011 18:56:48 +0000</pubDate>
		<dc:creator>Coach</dc:creator>
				<category><![CDATA[All Entries]]></category>
		<category><![CDATA[Elite Athlete WOD]]></category>

		<guid isPermaLink="false">http://www.brassringfitness.com/?p=2877</guid>
		<description><![CDATA[SEAL Grinder PT #1  Tire Drag &#38; Burpee WOD      WARM UP    Wrist Stretch &#8211; 10 each way Wrist Rotations- 10 each way Arm Circles &#8211; 10 each way Press Press Fling &#8211; 10 Up Back and Over &#8211; 10 Shoulder Pass Through PVC &#8211; 10 Hip Swivel Kicks Forward &#8211; 15 each leg Hip [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>THANK YOU</title>
		<link>http://www.brassringfitness.com/2010/11/11/thank-you/</link>
		<comments>http://www.brassringfitness.com/2010/11/11/thank-you/#comments</comments>
		<pubDate>Thu, 11 Nov 2010 16:04:44 +0000</pubDate>
		<dc:creator>Coach</dc:creator>
				<category><![CDATA[All Entries]]></category>
		<category><![CDATA[Elite Athlete WOD]]></category>

		<guid isPermaLink="false">http://www.brassringfitness.com/?p=2871</guid>
		<description><![CDATA[To all current members and veterans of the United States Armed Forces THANK YOU Do one or all of these in honor of those who serve. ARMY 100 Push Ups 100 Sit Ups 100 Squats 3 Mile Ruck with 50-75lbs Ruck NAVY Row 5000 Meters 50 Pull Ups 75 Kettebell Swings (35/53) 100 Sit Ups 150 [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>WINCHESTER</title>
		<link>http://www.brassringfitness.com/2010/10/25/winchester/</link>
		<comments>http://www.brassringfitness.com/2010/10/25/winchester/#comments</comments>
		<pubDate>Mon, 25 Oct 2010 21:27:31 +0000</pubDate>
		<dc:creator>Coach</dc:creator>
				<category><![CDATA[All Entries]]></category>
		<category><![CDATA[Elite Athlete WOD]]></category>

		<guid isPermaLink="false">http://www.brassringfitness.com/?p=2860</guid>
		<description><![CDATA[The &#8220;Winchester&#8221; Workout Set Up: Assemble 2 person teams Set up 4 stations, consisting of: Push Up - Kettlebell Swing (53/35) Deadlift (135/95) - Sit Ups KB Sumo Deadlift High Pull (53/35) &#8211; Box Jumps (24/20) Thruster (65/45) &#8211; Push Press (65/45) Set a timer for 5 minutes Warm Up: Complete 10 reps of each exercise in station 1 Run [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Never Forget</title>
		<link>http://www.brassringfitness.com/2010/09/11/never-forget/</link>
		<comments>http://www.brassringfitness.com/2010/09/11/never-forget/#comments</comments>
		<pubDate>Sat, 11 Sep 2010 21:30:57 +0000</pubDate>
		<dc:creator>Coach</dc:creator>
				<category><![CDATA[All Entries]]></category>
		<category><![CDATA[Elite Athlete WOD]]></category>

		<guid isPermaLink="false">http://www.brassringfitness.com/?p=2832</guid>
		<description><![CDATA[Where were you 9 years ago today? Most people remember where they were on September 11th, 2001, because it was the day that changed everything.  It was this generation&#8217;s Pearl Harbor, with the exception that we were able to see it in color and in real time. This morning I went out to CrossFit Fort [...]]]></description>
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		<slash:comments>2</slash:comments>
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		<title>Lumberjack 20</title>
		<link>http://www.brassringfitness.com/2009/12/05/lumberjack-20/</link>
		<comments>http://www.brassringfitness.com/2009/12/05/lumberjack-20/#comments</comments>
		<pubDate>Sat, 05 Dec 2009 14:44:10 +0000</pubDate>
		<dc:creator>Coach</dc:creator>
				<category><![CDATA[Elite Athlete WOD]]></category>

		<guid isPermaLink="false">http://www.brassringfitness.com/?p=2675</guid>
		<description><![CDATA[In memory of the fallen On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>K-Bar&#8217;s Morning PT</title>
		<link>http://www.brassringfitness.com/2009/07/20/k-bars-morning-pt/</link>
		<comments>http://www.brassringfitness.com/2009/07/20/k-bars-morning-pt/#comments</comments>
		<pubDate>Mon, 20 Jul 2009 15:07:13 +0000</pubDate>
		<dc:creator>Coach</dc:creator>
				<category><![CDATA[All Entries]]></category>
		<category><![CDATA[Elite Athlete WOD]]></category>

		<guid isPermaLink="false">http://www.brassringfitness.com/?p=2592</guid>
		<description><![CDATA[The following is a standard Pre-SOF morning PT to keep the edge of your knife sharp.  Recommendations  are as follows: Don&#8217;t rush through exercises &#8211; adopt a nice even flow in each set and don&#8217;t give up. Go all the way through the workout without breaking sets up.  You can take a short breather between [...]]]></description>
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		<slash:comments>8</slash:comments>
		</item>
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		<title>Full Mission Profile &#8211; Razor&#8217;s Edge</title>
		<link>http://www.brassringfitness.com/2009/01/23/razors-edge/</link>
		<comments>http://www.brassringfitness.com/2009/01/23/razors-edge/#comments</comments>
		<pubDate>Sat, 24 Jan 2009 06:30:12 +0000</pubDate>
		<dc:creator>Coach</dc:creator>
				<category><![CDATA[All Entries]]></category>
		<category><![CDATA[Full Mission Profile]]></category>
		<category><![CDATA[Spec Ops]]></category>
		<category><![CDATA[fmp]]></category>
		<category><![CDATA[guerrila]]></category>
		<category><![CDATA[spec-ops]]></category>

		<guid isPermaLink="false">http://www.brassringfitness.com/?p=1518</guid>
		<description><![CDATA[OPERATION: &#8220;RAZOR&#8217;S EDGE&#8221; Situation: Beginning in early 2008, with the help of the US Special Forces, the Colombian military targeted one of the regions most notorious Marxist guerrilla groups.  This included a series of blows that left them leaderless and weakened due to political and military pressures, including an infiltration by commandos into their leadership [...]]]></description>
		<wfw:commentRss>http://www.brassringfitness.com/2009/01/23/razors-edge/feed/</wfw:commentRss>
		<slash:comments>9</slash:comments>
		</item>
		<item>
		<title>Full Mission Profile &#8211; EOD Operation</title>
		<link>http://www.brassringfitness.com/2009/01/10/full-mission-profile-eod-operation/</link>
		<comments>http://www.brassringfitness.com/2009/01/10/full-mission-profile-eod-operation/#comments</comments>
		<pubDate>Sat, 10 Jan 2009 17:58:23 +0000</pubDate>
		<dc:creator>Coach</dc:creator>
				<category><![CDATA[All Entries]]></category>
		<category><![CDATA[Full Mission Profile]]></category>
		<category><![CDATA[Spec Ops]]></category>
		<category><![CDATA[eod]]></category>
		<category><![CDATA[fmp]]></category>

		<guid isPermaLink="false">http://www.brassringfitness.com/?p=1458</guid>
		<description><![CDATA[This FMP has been posted one other time. If you did it last time, take a look at your numbers to see if you&#8217;ve made improvement. Rucksack weight has been reduced from 50lbs to 35lbs. Timeline has remained the same, but a E&#38;E plan has been added if you go over. OPERATION: &#8220;Mending Bridges&#8221; Situation: [...]]]></description>
		<wfw:commentRss>http://www.brassringfitness.com/2009/01/10/full-mission-profile-eod-operation/feed/</wfw:commentRss>
		<slash:comments>5</slash:comments>
		</item>
		<item>
		<title>Full Mission Profile &#8211; Down Pilot</title>
		<link>http://www.brassringfitness.com/2009/01/02/full-mission-profile-down-pilot/</link>
		<comments>http://www.brassringfitness.com/2009/01/02/full-mission-profile-down-pilot/#comments</comments>
		<pubDate>Sat, 03 Jan 2009 06:26:47 +0000</pubDate>
		<dc:creator>Coach</dc:creator>
				<category><![CDATA[All Entries]]></category>
		<category><![CDATA[Full Mission Profile]]></category>
		<category><![CDATA[Spec Ops]]></category>
		<category><![CDATA[fmp]]></category>
		<category><![CDATA[pilot]]></category>
		<category><![CDATA[spec-ops]]></category>

		<guid isPermaLink="false">http://www.brassringfitness.com/?p=1365</guid>
		<description><![CDATA[Situation: The rugged mountain terrain of Afgahanistan continues to be the center stage where the global war on terror is being fought. There the Taliban forces and other terrorist organizations have dug deep into difficult terrain and are lying low as they plan and train. US and allied forces have committed a large contingency of [...]]]></description>
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		<slash:comments>5</slash:comments>
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