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	<title>Next Level Performance &#187; Power &amp; Strength</title>
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	<link>http://nxtlevelnow.com</link>
	<description>cutting edge high intensity strength &#38; conditioning</description>
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		<title>ROD 050412</title>
		<link>http://nxtlevelnow.com/2012/05/rod-050412/</link>
		<comments>http://nxtlevelnow.com/2012/05/rod-050412/#comments</comments>
		<pubDate>Fri, 04 May 2012 03:55:25 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Deadlifts]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Power]]></category>
		<category><![CDATA[Strength]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=9408</guid>
		<description><![CDATA[ROD Friday, 04May12 &#160; Double Bell Trouble This is a timed 40 seconds on / 20 seconds recovery for 4 rounds with a 1 minute rest in between. Dbl KB Front Squats KB Dip &#38; Switch (not from the floor-but hanging, 1 bell at clean and the other at hanging) Dbl KB Dead-lifts Dbl KB Swing [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>ROD 042512</title>
		<link>http://nxtlevelnow.com/2012/04/rod-042512/</link>
		<comments>http://nxtlevelnow.com/2012/04/rod-042512/#comments</comments>
		<pubDate>Wed, 25 Apr 2012 05:07:17 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Power]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=9295</guid>
		<description><![CDATA[ROD Wednesday, 25Apr12 &#160; Witty Wednesday We’re doing 6 rounds of 30 seconds work/ 20 seconds rest non-stop. MB Dynamic Squat &#38; push KB Bent over Rows Burpees Cuban Presses _____________________________________________________________________ This is it High Rockers, your last official workout from us to you. Let&#8217;s make it count. High Rock /Flex/Mobility Training 45 Max effort and 15 seconds [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>ROD 042012</title>
		<link>http://nxtlevelnow.com/2012/04/rod-042012/</link>
		<comments>http://nxtlevelnow.com/2012/04/rod-042012/#comments</comments>
		<pubDate>Fri, 20 Apr 2012 04:06:54 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Boot Camp Training]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Metabolic Conditioning]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Burpees]]></category>
		<category><![CDATA[Core Training]]></category>
		<category><![CDATA[Kettlebells]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=9265</guid>
		<description><![CDATA[ROD Friday, 20Apr12 &#160; Fiesty Friday Feeling feisty? get a little extra cardio. 4 rounds for time. 200 Rope Jumps   20 KB Long Cycle Clean &#38; Press (10 L/R)   10 Burpees     5 Knees to Elbows Run 100m Have Fun!! _____________________________________________________________ The 5:30 am class will conduct&#8230; Morning Boxing Are You Ready?]]></description>
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		<slash:comments>0</slash:comments>
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		<title>ROD 041212</title>
		<link>http://nxtlevelnow.com/2012/04/rod-041212/</link>
		<comments>http://nxtlevelnow.com/2012/04/rod-041212/#comments</comments>
		<pubDate>Thu, 12 Apr 2012 03:00:08 +0000</pubDate>
		<dc:creator>Becerra</dc:creator>
				<category><![CDATA[Atlas Stone]]></category>
		<category><![CDATA[Barbell Training]]></category>
		<category><![CDATA[Boxing]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Deadlifts]]></category>
		<category><![CDATA[For Time]]></category>
		<category><![CDATA[HIIT X-treme]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Ready For Anything]]></category>
		<category><![CDATA[Strongman ROD]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[H.I.I.T. X-treme]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Strength]]></category>
		<category><![CDATA[Strongman]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=9201</guid>
		<description><![CDATA[Thursday, 12Apr12 &#160; &#160; &#160; &#160; Mental Toughness Here is your partner workout for today:  Pick a partner, workout together, motivate each other, spot each other &#38; Go Heavy!!!!  DB or KB snatches from the floor 3&#215;6 reps lights weight (alt l/r) 2&#215;4 reps medium weight (alt l/r) 3&#215;2 reps heavy weight (alt l/r)  Then perform [...]]]></description>
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		<slash:comments>1</slash:comments>
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		<title>ROD 032112</title>
		<link>http://nxtlevelnow.com/2012/03/rod-032112/</link>
		<comments>http://nxtlevelnow.com/2012/03/rod-032112/#comments</comments>
		<pubDate>Wed, 21 Mar 2012 04:42:26 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Deadlifts]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=8962</guid>
		<description><![CDATA[ROD Wednesday, 21Mar12 &#160; WTF Wednesday Choose your tool Kettlebells – Barbell for Deadlifts &#8211; just go heavy!!!  Power walk is just like the competitive fast walking, skips are high and medium strides &#38; jump rope rotations are fast and uninteruppted. Everyone does clapping pushups. Power Walk 100 m 12 Deadlifts 12 Clapping Pushups Skip 100 m [...]]]></description>
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		<slash:comments>3</slash:comments>
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		<title>ROD 032012</title>
		<link>http://nxtlevelnow.com/2012/03/rod-032012/</link>
		<comments>http://nxtlevelnow.com/2012/03/rod-032012/#comments</comments>
		<pubDate>Tue, 20 Mar 2012 03:00:55 +0000</pubDate>
		<dc:creator>Becerra</dc:creator>
				<category><![CDATA[Boxing]]></category>
		<category><![CDATA[For Time]]></category>
		<category><![CDATA[HIIT X-treme]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Ready For Anything]]></category>
		<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=8937</guid>
		<description><![CDATA[Tuesday, 20March12 &#160; &#160; &#160; &#160; &#160; &#160; &#160; Ready for Anything Training!!!!! This Super Boxing X-Treme class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat. Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music. Let’s see [...]]]></description>
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		<slash:comments>7</slash:comments>
		</item>
		<item>
		<title>ROD 030112</title>
		<link>http://nxtlevelnow.com/2012/02/rod-030112/</link>
		<comments>http://nxtlevelnow.com/2012/02/rod-030112/#comments</comments>
		<pubDate>Thu, 01 Mar 2012 04:00:40 +0000</pubDate>
		<dc:creator>Becerra</dc:creator>
				<category><![CDATA[Barbell Training]]></category>
		<category><![CDATA[Boot Camp Training]]></category>
		<category><![CDATA[Boxing]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Deadlifts]]></category>
		<category><![CDATA[Dumbbell Training]]></category>
		<category><![CDATA[Heavy Day]]></category>
		<category><![CDATA[HIIT X-treme]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Power & Strength]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=8648</guid>
		<description><![CDATA[ROD Thursday, 1March2012 7pm  REMINDER: This class is built for speed, agility and strength. This class is not for convenience, nor is it for those who want to use light weights. This class is for those who are looking to take their fitness  to the next level. The movements expected in this class are advanced.  Every participant will [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>ROD 022512</title>
		<link>http://nxtlevelnow.com/2012/02/rod-022512/</link>
		<comments>http://nxtlevelnow.com/2012/02/rod-022512/#comments</comments>
		<pubDate>Fri, 24 Feb 2012 22:23:04 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Burpees]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Strength]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=8592</guid>
		<description><![CDATA[ROD Saturday, 25Feb12 &#160; Savage Saturday This is 45 second work to 15 second recovery 3 rounds at each couplet with a 1 minute rest in between. Couplet 1 Dbl KB Suitcase Deadlift Squat Thrust (hands on kb during the squat thrust) Weighted Side to Side Step Ups Couplet 2 BB Hip Thrust KB Bent [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>ROD 022412</title>
		<link>http://nxtlevelnow.com/2012/02/rod-022412-2/</link>
		<comments>http://nxtlevelnow.com/2012/02/rod-022412-2/#comments</comments>
		<pubDate>Fri, 24 Feb 2012 04:12:44 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Burpees]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Power]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=8587</guid>
		<description><![CDATA[ROD Friday, 24Feb12 &#160; Happy Friday These exercises will be done in 5 minute circuit and will change every circuit as the class progresses with a 1 minute rest between circuits. Circuit A Dbl DB Pushup to Renegade Row to Bear Crawl forward and reverse repeat for 5 minutes Circuit B Dbl DB Thruster to DB Pushups to [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>ROD 022212</title>
		<link>http://nxtlevelnow.com/2012/02/rod-022212/</link>
		<comments>http://nxtlevelnow.com/2012/02/rod-022212/#comments</comments>
		<pubDate>Wed, 22 Feb 2012 06:01:30 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Barbell Training]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[High Rock Ruoutine]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Core Training]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Squats]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=8570</guid>
		<description><![CDATA[ROD Wednesday, 22Feb12 &#160; Over-the-Hump Wednesday 4 rounds of 40/20 work/recovery ratio w 1 minute of rest in between rounds Pull ups Battling ropes Mountain Climbers Barbell Thrusters Burpees Hip Thrusts ___________________________________________________________________ Are you ready for the Staten Island High Rock Challenge? In memory of Police Officer John Kelly, the High Rock Challenge is an adventure run in [...]]]></description>
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		<slash:comments>0</slash:comments>
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