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	<title>Next Level Performance &#187; Slam ball</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 021812</title>
		<link>http://nxtlevelnow.com/2012/02/rod-021812/</link>
		<comments>http://nxtlevelnow.com/2012/02/rod-021812/#comments</comments>
		<pubDate>Sat, 18 Feb 2012 02:13:40 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Conditioning Triplets]]></category>
		<category><![CDATA[Dumbbell Training]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[TRX]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Power]]></category>
		<category><![CDATA[Slam ball]]></category>
		<category><![CDATA[Triplets]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=8530</guid>
		<description><![CDATA[ROD Saturday, 18Feb12 &#160; Sonic Saturday Let&#8217;s take off and break the sound barrier today with a major kick-ass routine. Here we go!! 15 seconds work/15 seconds rest for 5 rounds at each couplet: 1 min rest between rounds Triplet 1: TRX finishers Ball Slams Thrusters (athletes will do Dynamax, all others KB, DB, BB or Dynamax) [...]]]></description>
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		<title>ROD 110111</title>
		<link>http://nxtlevelnow.com/2011/11/rod-110111/</link>
		<comments>http://nxtlevelnow.com/2011/11/rod-110111/#comments</comments>
		<pubDate>Tue, 01 Nov 2011 04:26:09 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Barbell Training]]></category>
		<category><![CDATA[Boxing]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[HIIT X-treme]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[H.I.I.T. X-treme]]></category>
		<category><![CDATA[Slam ball]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=7759</guid>
		<description><![CDATA[ROD Tuesday, 01Nov11 &#160; Ready for Anything Training!!!!! &#160; This 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 what you’ve got!!!! ________________________________________________________________________   H.I.I.T. We [...]]]></description>
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		<slash:comments>6</slash:comments>
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		<item>
		<title>ROD 103111</title>
		<link>http://nxtlevelnow.com/2011/10/rod-103111/</link>
		<comments>http://nxtlevelnow.com/2011/10/rod-103111/#comments</comments>
		<pubDate>Mon, 31 Oct 2011 04:00:12 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Dumbbell Training]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Tabata Style]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Power]]></category>
		<category><![CDATA[Slam ball]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=7739</guid>
		<description><![CDATA[ROD Monday, 31Oct11 &#160; There will be only one Class tonight at 7:30pm. Because of several requests from the members who wanted to spend Halloween with their families, we have decided to honor the request and have only one class. So be There or Be Scared!!! &#160;                              Scary Tabata We’ll start this one with 20 second intervals /10 [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>ROD 060911</title>
		<link>http://nxtlevelnow.com/2011/06/rod-060911/</link>
		<comments>http://nxtlevelnow.com/2011/06/rod-060911/#comments</comments>
		<pubDate>Thu, 09 Jun 2011 04:39:25 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Heavy Day]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Ready For Anything]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Slam ball]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=6855</guid>
		<description><![CDATA[ROD Thursday, 09Jun11   Ready For Anything&#8230;      Seven rounds for time of: 30 KB swings 20 Sit-ups 10 Ball slams ________________________________________________________________ Watch this woman, Allison, perform what they call a transfer skill&#8230; &#8220;The Snatch Balance&#8221; Allison NYC on today&#8217;s WOD &#8211; video [wmv] &#8220;UFC Fan Expo CrossFit Edition&#8221; &#8211; video [wmv] **Coach Donald&#8217;s Olympic Lifting Coach Clean [...]]]></description>
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		<slash:comments>1</slash:comments>
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		<title>ROD 121010</title>
		<link>http://nxtlevelnow.com/2010/12/rod-121010/</link>
		<comments>http://nxtlevelnow.com/2010/12/rod-121010/#comments</comments>
		<pubDate>Fri, 10 Dec 2010 06:19:37 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[MMA style Training]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Power]]></category>
		<category><![CDATA[Slam ball]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=5127</guid>
		<description><![CDATA[ROD Friday, 10Dec10  Give the gift of Health &#38; Fitness Gift Certificates are NOW available ____________________________________ T.G.I.F Perform 2-3 rounds for time of this routine: Do 20 squats 8 Single arm med ball push off (ensure one hand stays on the MB) Do 20 lunges 8 Med ball push-ups Do 20 jumping lunges 8 Push-ups over [...]]]></description>
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		<title>ROD 112910</title>
		<link>http://nxtlevelnow.com/2010/11/rod-112910/</link>
		<comments>http://nxtlevelnow.com/2010/11/rod-112910/#comments</comments>
		<pubDate>Mon, 29 Nov 2010 05:59:35 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Ladders]]></category>
		<category><![CDATA[Medicine Ball]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Burpees]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Slam ball]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=5060</guid>
		<description><![CDATA[ROD Monday, 29Nov10   Slam &#38; Push Alternating Ladder For time: Dynamax Ball slams:  1 &#8211; 10 Burpees:  10 &#8211; 1 ___________________________________________________________ Holiday Healthy Eating Tips From the King of Mindless Munching By Katherine Hobson Cornell University scientist Brian Wansink is the king of mindless eating. Not because he permanently has his hand in a box [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>ROD 091610</title>
		<link>http://nxtlevelnow.com/2010/09/rod-091610/</link>
		<comments>http://nxtlevelnow.com/2010/09/rod-091610/#comments</comments>
		<pubDate>Thu, 16 Sep 2010 05:17:58 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Boxing]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Heavy Day]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Slam ball]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=4445</guid>
		<description><![CDATA[ROD Thursday, 16Sept10   Tabata Boxing A timed 2 minutes at each station with NO REST between stations…. the last 30 seconds &#8220;I Say You Do&#8221;  if you want to know what that means come to the class. Kick, Punch, Jump and Press&#8230; a full-body experience, this class will take you to the Next Level Agility Ladder B-A-G [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>ROD 080410</title>
		<link>http://nxtlevelnow.com/2010/08/rod-080410/</link>
		<comments>http://nxtlevelnow.com/2010/08/rod-080410/#comments</comments>
		<pubDate>Wed, 04 Aug 2010 05:55:44 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[High Intensity Interval Training]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Power]]></category>
		<category><![CDATA[Slam ball]]></category>
		<category><![CDATA[Squats]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=4111</guid>
		<description><![CDATA[ROD Wednesday, 04Aug10   The Upper West Side 2 Rounds for time of the following: 10 Pullups 20 BB Thrusters 65# (men) / The bar (women) 30 Quick Ball Slams 40 Pushups 50 Air Squats _________________________________________________________________ &#8220;By recording your goals and dreams on paper, you set in motion the process of becoming the person you most want to [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>ROD 051010</title>
		<link>http://nxtlevelnow.com/2010/05/rod-051010/</link>
		<comments>http://nxtlevelnow.com/2010/05/rod-051010/#comments</comments>
		<pubDate>Mon, 10 May 2010 05:05:20 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Ladders]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Strongman ROD]]></category>
		<category><![CDATA[Jump Rope]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Slam ball]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=3371</guid>
		<description><![CDATA[ROD Monday, 10May10   Monday morning 11:00am class This will be a ladder routine performed in increments of 2&#8242;s 10-8-6-4-2-4-6-8-10 of: Down/upward Dog DB thrusters Lateral box jumps (right-left, left-right =1 rep) DB renegade rows KB swings ______________________________________________________ Strongman Monday Class Conditioning &#38; Strengthening Ladder 10,9,8,7,6,5,4,3,2,1 reps Dbl kettlebell swings Quick slam ball Dbl kettlebell clean/front squat [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>ROD 042010</title>
		<link>http://nxtlevelnow.com/2010/04/rod-042010-2/</link>
		<comments>http://nxtlevelnow.com/2010/04/rod-042010-2/#comments</comments>
		<pubDate>Tue, 20 Apr 2010 10:13:30 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Couplets]]></category>
		<category><![CDATA[High Intensity Interval Training]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Recovery]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Slam ball]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=3163</guid>
		<description><![CDATA[ROD Tuesday, 20Apr10   Tabata Tuesday Do the following couplets 25 seconds work/25 seconds work/25 seconds rest x 8 rds. Rapid medball slams / Box jumps Mt.Climbers / KB swings Reclines / Push-ups Do 25 seconds of work at each movement in each couplet, take 25 seconds rest then move to the next couplet. Complete [...]]]></description>
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		<slash:comments>0</slash:comments>
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