This Weeks Kettlebell Class Locations

I forgot to mention in my previous email that after we move the kettlebells over to the new location on Wednesday night and Thursday morning, that means the kettlebell classes will be held there for the foreseeable future.  Here is the break down:

Tomorrow's class (Tues 8/27/13): Held at 12200 Tech Rd (Old location)

Wed: NO CLASS THIS WEEK

Thurs: Held at 12041 Bournefield Way, Suite #110 (Building C) which is the new location

Fri: Held at 12041 Bournefield Way, Suite #110 (Building C) which is the new location

Sat: Held at 12041 Bournefield Way, Suite #110 (Building C) which is the new location

To Recap, the new address starting Thurs, 8/29/13 is;
   
                      12041 Bournefield Way
                       Suite #110 (Building C)                        Silver Spring. MD 20904

Kettlebell Schedule for the Week of Aug 26th

We will officially be moving to our new office on Thursday morning.  That means that we are packing the last of our stuff for the movers Wednesday night after patients.  As such, I need to cancel Wed night's kettlebell class.  As of this email, no other classes should be affected by our move.  So, here is the class schedule:

Monday: 6:30pm

Tues: 6pm

Wednesday: NO CLASS THIS WEEK

Thursday: 6:30pm

Friday: 6:30 pm

Saturday: 8 and 9am.

Also, starting next week, all weekday evening kettlebell classes will begin at 6:30pm. That will allow for continuity, and give people a 30 min cushion to beat the DC traffic.

Stay tuned for more!

August Announcements!

First, remember that the person(s) who attend the most sessions for the month of August receives a prize for August Perfect Attendance.  If two or more of you tie for first place, then it looks like I'm awarding multiple prize winners.  Let's fight for that first place spot this last week of August!

 Second, I don't want to confuse anyone about our move to the new location.  We will be moving shortly.  We were originally supposed to be in the new location this coming Monday.  We WILL NOT be!  But here is the hard part, I can't promise you a specific date yet:( 

 

 The new location's build-out is finished.  The flooring is done, as is the painting.  The ceiling is done as well.  We are waiting on the inspectors and fire marshal to sign off.  Once that is done, we have to get professionals in to wire the building for telephone, internet, and networking capabilities.  That will be done soon, but again, I don't have a specific date yet.

 

  So, we are still holding kettlebell classes in the old location until you receive an email from me stating differently.  I will continue to update the website and facebook with that information.  If you are not used to staying "plugged in" to our kettlebell community online, this week is the week to change that habit!

WOD- Cardio 5

 Saturday, 8/24/13

Descending Ladder ( Record time to completion and weight used)

MAX TIME LIMIT = 18 Min



Turkish Getup - 1 rep each set on each side

Followed by:

1 Arm Snatches - 10, 9, 8,....1 reps

Directions: Start on your back. Use turkish getup to stand up, perform your 10 snatches, then leave the bell up on the 10th snatch. Return to the ground, reversing your turkish getup. Switch sides, repeating the same sequence. When you return to the first side, once you are standing, you will only perform 9 snatches, then go back down to the ground. You will continue in the descending pattern until you end with 1 turkish getup and 1 snatch on each arm.


Compare to 5/25/13

Sept. 21st...The 3rd BOLT Kettlebell Competition

I am excited to be hosting the next IKL Kettlebell competition on Saturday, September 21st.  It's time to test your progress over the last 5-6 months. Please inform your students! Please promote it to your friends and family!

   Being a competitive CrossFitter for the last 2 years, I'd love to see more CrossFitters test their fitness in the kettlebell arena.  How will YOU stack up against the kettlebell lifters?

   Enroll with the link below, and if you have questions, please email me!


http://www.iklf.co/competitions?eventId=648153&EventViewMode=EventDetails

Kettlebell Class Canceled for Tonight, Friday 8/16

No Class Tonight, Friday 8/16.  Please attend tomorrow morning at 8am or 9am, and please RSVP.

WOD- Max Effort 4

SATURDAY,  8/17/13

Directions: End with the highest weight possible for the given exercise and repetitions. Spend 3-5 sets getting to that heaviest weight. Log the weight, and if it is different on the left and right arm.

Windmill - 5RM

Reverse Lunge- 5RM

Lateral Lunge- 5RM

1 Arm Swing - 10RM

Compare to 5/18/13

Kettlebell Class Canceled Friday Aug 26th

Please try to make it to tomorrow's kettlebell class.  I will be covering for tomorrow's class, but Friday's class will need to be regrettably canceled.  Yvette will be teaching Saturday morning as planned, so don't forget to RSVP for Saturday's class in advance.

We Are Moving!

WOD- Cardio 4

Saturday, 8/10/13

21-15-9 (complete for minimum time)

Snatches
Burpees
Compare to 5/11/13