Performance Training is HERE

Seize your opportunity to take your body and mind to the next level. We are here to help you achieve your ideal physique, load you with an inventory of and skills, and boost your physical performance attributes.

Function is Essentially PURPOSE

Our training is PURPOSEFULLY, multi- planar and multi- directional movement allow us to ensure thoroughness in approach to training.

Ep.1 The TGU “Turkish Get Up”

On October 24, 2014 by Jermail

Turkish Get-up

We use this movement almost as a staple on days our FST or Applied Strength and Conditioning classes programming calls for core work as a primary focus. From our perspective of programming we implement the Turkish Get-Up mainly for two reasons: 1) To reveal deficiencies in mobility/muscle imbalances and inefficient body mechanics 2) Reinforcement of kinesthetic awareness. We define Functional Training as purposeful training. Therefore for every workout there is a primary movement/focus with auxiliary support of other movements.

Benefits of the Turkish Get-up:
1) Allows for engagement of the core in all three planes (frontal. sagittal, and transverse) throughout the progression of the movement. In turn, this fits into our paradigm of being complete and “functionally fit”.
2) In this movement, mobility and stability work in a synchronous nature. For each step there is a constant demand of the shoulder (Glenohumeral joint) to remain not only mobile, but stable as well. In addition to the shoulder the other joints experiencing the same concurrent activity are: T-Spine, Hips, Knee, and Ankle.
3) Due to the high demand of the stability around the mentioned joints, the movement causes for activation of the surrounding muscles. Shoulder, Triceps, Transverse and Rectus Abdominals, Glutes, Hamstrings, Abductors and Quads. All muscle groups are getting the opportunity to work in concurrence.
4) Personally, I feel the level kinesthetic awareness required is a great starting point to those of which who are new to functional movement. Understanding where body mechanics come into play in relation to an external load is a learned process for most.
5) Brings to light muscle weaknesses or muscle imbalances throughout the progression along with mobility issues such as ‘tight hips’ or ‘tight ankles’. From a programming standpoint it allows for problem areas to be addressed and worked on.

Common Mistakes to Avoid:
1) Taking eyes off the kettlebell or dumbbell.
2) Having a soft elbow (elbow bend).
3) Not progressing throughout the actual steps (trying to merge steps) by using momentum to roll to a post in stead of shifting weight.

Why women should lift!

On October 14, 2014 by Jermail


You Will Lose Body Fat.
Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.
You Will Gain Strength Without Bulk.
Researchers also found that unlike men, women typically don’t gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.

Banded Sumo Deadlift

On October 10, 2014 by Jermail

Posterior Chain work for some serious GAINZZZZ

Beast Mode was definitely engaged!

On October 7, 2014 by Jermail


Team FUNFITCLEVE takes 2nd out of 89

On October 6, 2014 by Jermail


Saturday Morning Sled Push Bonanza

On September 29, 2014 by Jermail


A little plate push action!

On September 25, 2014 by Jermail


Innovation at its Finest

On September 8, 2014 by Jermail

Improving our Traversing abilities one exercise at a time!

Week 4 Spartan Training

On September 4, 2014 by Jermail

Applied Strength & Conditioning

On August 20, 2014 by Jermail

Just a Glimpse