Friday, June 28, 2013

WOD- Max Effort 1

Saturday, 6/29/13

3 Rounds of Max Weight (Ramp up the load each set)

Turkish Getup: 1 rep max
Bottom-up Clean and Press: 5 rep max (each side)
Suitcase Deadlift: 10 rep max (each side)

Compare with 3/16/13

Wednesday, June 26, 2013

Friday, 6/28/13, Class Canceled

This weeks Friday class, on 6/28/13, is canceled. Plan to attend today, Thursday, and Saturday of this week only.
Once we move to our new location in late July, we'll have more coaches and more class options to make up for inconveniences like this:)

Sorry for the inconvenience!

Friday, June 21, 2013

WOD - Cardio 1

 Saturday, 12/22/12

As Many Reps As Possible (AMRAP) in 20 minutes

ALL ARE DONE WITH 1 KB. Perform the number of reps required on each arm before moving onto the next exercise.

Thrusters  - 5reps
Snatch - 5 reps
Clean and Jerk  - 5 reps
1 Hand Swing  - 5 reps

Compare to 12/22/12

Friday, June 14, 2013

WOD- Max Effort 6

 Saturday, 6/15/13

Over the course of 25 min, find the max weight you can use to safely and correctly perform the following exercises/ reps.

Turkish Getup- 5 RM

Windmills - 10 RM

Thrusters- 10 RM

Snatch- 10 RM

Compare 3/2/13

Thursday, June 13, 2013

Tonight's Ketlebell Class Canceled 6/13/13

Due to the impending dangerous weather, we are canceling tonight's kettlebell class to keep everyone safe and uninjured. Thank you for your understanding!

Friday, June 7, 2013

WOD- Cardio 6

As Many Reps As Possible (AMRAP) in 15 minutes


Perform 5 reps of Thrusters on your right arm, 5 snatch on right, 5 clean and jerk on right, and 5 swings on right....then switch to left side and perform the same sequence. 

1 Round = 40 reps (R and L added together!)

Clean and Jerk
1 Hand Swing

Compare to 3/23/13

Thursday, June 6, 2013

Saturday 10am Class Removed From Schedule Until Further Notice

Saturday kettlebell classes will consist only of a 8am and 9am class.  Until further notice, the 10am kettlebell class is canceled on Saturday mornings. 
Furthermore, to control class size a bit, we are asking that everyone who intends to join us at 8am or 9am Saturday morning email me or call us in advance. If you forget to email us or call, don't worry, you are still allowed to show up.  However, the more of you that remember to email or call, the easier it will be for us coaches to manage class sizes.

Within the next 2 months, we will be opening up our newer, larger facility right around the corner from our current location on Tech Rd.  As more information becomes available, and an actual date of opening is set, I will release Grand Opening information, discounts, and promotions!! 
We will also be hiring more coaches to teach more classes throughout the week and weekend.  Once we move to the new facility, we will consider adding back in a 10am class on Saturday mornings.

Stay tuned for more exciting information!
Maryland Kettlebells