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WHAT YOU CAN EXPECT IN A GROUP CLASS:

In our group classes, we combine kettlebells, bodyweight exercises, and sweat, in a fun and intense interval style. Kettlebility’s unique approach makes classes challenging but flexible enough for individuals of all fitness levels. Furthermore, all Group Classes cover the areas of Joint Mobility, Strength Endurance, Cardio Conditioning, Hypertrophy and Toning, Fat Loss and Flexibility/ Range of Motion and Injury Prevention.

  • Detailed instructions for safe lifting
  • Safety Safety Safety
  • Hard Work and attention on the deeper practice of form
  • Ability to work at your own pace, fit or unfit, young or old doesn’t matter
  • Personalization in a group setting. Special needs such as injuries or personal goals get the focus
  • Kettlebells, bodyweight exercises, real strength and mobility training, and Primal Movements
  • A positive encouraging group environment. Expect kudos when you do something really good!

Class Descriptions:

 

“Groove Your Swing” Class

This is our basic skills class. Learn the PROPER and SAFE way to use kettlebells! Groove Your Swing covers proper stance, body positions, angles, timing, and breathing involved in the Swing, the cornerstone of the StrongFirst School of Strength. Moreover, the class focuses on the proper method and timing of muscle activation/relaxation cycles to maximize strength development, force generation, and dynamic flexibility.

**Prerequisite: None

 

All Levels Kettlebell Class

All levels of ability and fitness are welcome and EVERYONE will get nice and sweaty, safely — we’ve got what you need to move better, get stronger and feel GREAT…!
 
**Prerequisites: Attend 1 Groove Your Swing Class to participate/Pass the Groove Your Swing Skills Test to swing

 

Sweaty

Kettlebility’s SWEATY Class is all about going a bit LIGHTER and FASTER, gaining aerobic capacity, core integration, and strength endurance. Open to all levels, you will learn how to organize your body under load in all kinds of specialized variety kettlebell and bodyweight movements. Much like our Bootcamp class – this one will make you sweat! From beginner to advanced, this all-levels class will challenge your strength, muscle endurance, cardio-conditioning, and mobility, no matter what level of athlete you are!

**Prerequisites: Attend 1 Groove Your Swing Class to participate/Pass the Groove Your Swing Skills Test to swing

Strengthy

Kettlebility’s STRENGTHY Class is all about going a bit heavier and gaining work capacity, core integration, and power production. Open to all levels, you will learn how to organize your body under load in all kinds of specialized variety kettlebell and bodyweight movements. This class focuses on the slower, and more muscle heavy oriented movements. Deadlifts, squats, and Presses galore! Come and grow your strength by lifting heavy things.

**Prerequisites: Attend 1 Groove Your Swing Class to participate/Pass the Groove Your Swing Skills Test to swing

GFM | Simple & Sinister

Mix of ALL the stuff we love at Kettlebility! Half the class is devoted to Ground Force Method (GFM) bodyweight flows, and half the class is devoted to Pavel’s Simple and Sinister Protocol, the StrongFirst “program minimum.” With that in mind, the synergy of the two modalities will get you moving better and stronger, FAST…

**Prerequisites: Attend 1 Groove Your Swing Class to participate/Pass the Groove Your Swing Skills Test to swing

Kettlebell Bootcamp Class

No matter your level – from beginner to advanced kettlebeller – if you want a fast paced, high energy workout to burn fat fast and make your day, this is it! This class will challenge your strength, muscle endurance, cardio-conditioning, and mobility, no matter what level of athlete you are!

**Prerequisites: Attend 1 Groove Your Swing Class to participate/Pass the Groove Your Swing Skills Test to swing

3-Elements + 6-Elements Combo Class

This combination class is scaled to your ability level with options for all our exercises and training protocols. Train alongside more advanced students and master the 6 core movements of the StrongFirst School of Strength, the Swing, Clean, Press, Front Squat, Snatch and the Get Up. Build endurance and power as you learn more advanced drills and training progressions. These classes also include active recovery and Ground Force Method bodyweight exercises, Z-Health, and Functional Movement mobility and flexibility drills.
 
**Prerequisite: Groove Your Swing Skills Test and/or 3-Elements Skills Test**

 

Indian Club | Q & D 

The Ancient Art of Indian Club training meets one of Pavel Tsatsouline’s anti-glycolytic strength endurance protocols, The Quick and the Dead (Q&D). Indian Clubs are amazing for restoring lost movement capacity, building shoulder mobility and strength, they even help with hand eye coordination and patterning, and…they are just plain fun and a little bit of a brain burner! You’ll warm up your whole body and brain with Indian Clubs in the first 30-minutes of class, and then the last 30-minutes is all about the Q&D: swings, snatches, jerks or push-presses combined in a specific sequence with pushups makes for a very strength oriented barn-buster.

**Prerequisites: Attend 1 Groove Your Swing Class to participate/Pass the Groove Your Swing Skills Test to swing

Barbell

Going heavy keeps us strong, and being stronger makes everything easier. Not to mention building more resilient bones, boosting muscle mass, and ramping up our metabolism. This barbell-centric class is designed as a progression; you will benefit most by coming each week. (That being said, weekly attendance is not required.)

Our Barbell class teaches you the basic skills to love lifting heavy, and then we help you decide on an individualized personal program to grow your strength and to get stronger safely. Barbell class lifts: deadlift, Zercher squat, front squat, military press, floor press, Pendlay rows, and other specialized variety barbell lifts.
 
**Prerequisite: Groove Your Swing Skills Test and/or 3-Elements Skills Test**

In our Kettlebell classes, you will EARN the right to progress by taking a skills test to advance from level to level. To note, the beginning of each class description is the prerequisite. You can learn about our testing here: SKILL TESTS

 

*The Classes listed below will be offered again when possible, in consideration for the Washington Safe Start Guidelines.*

 

training-progression

 

“Stretching for Strength” Class

**Prerequisite: None
Everyone needs more flexibility and mobility in their life. Not only does it help with our daily activities, but it also improves our ability to get stronger, to learn new skills and to prevent injuries. As a result, this class is all about active stretching and PNF methodology and will benefit anyone, regardless of age, gender and fitness level.

3-Elements Kettlebell Class

**Prerequisite: Groove Your Swing Skills Test
Introduces you to two additional kettlebell movements, the Goblet Squat and the Get Up. Together with the Swing, the three exercises embody the cornerstone movements of the SFG School of Strength. 3-Elements includes active recovery and body weight exercises, Ground Force Movement flows and mobility drills.

Strength Class

**Prerequisite: Groove Your Swing Skills Test.
Going heavy keeps us strong, and being stronger makes everything easier. Not to mention building more resilient bones, boosting muscle mass, and ramping up our metabolism. This barbell-centric class is designed as a progression; you will benefit most by coming each week. (That being said, weekly attendance is not required.)

“Build Your Buff” Class

**Prerequisites: Pass the Groove Your Swing Skills Test
Welcome to the gun show! All joking aside, this class focuses on muscle growth (hypertrophy), and we do it in an intelligent, full-bodied, integrated way. Utilizing kettlebells, barbells, bodyweight movements, and scientifically proven hypertrophy protocols, you will safely achieve a more muscular and toned physique.

Kettlebell Athletics Class

**Prerequisite: Groove Your Swing Skills Test
Ramp up your game and get the work capacity, skills, and neural drive of an athlete. Improve balance, coordination, agility, reaction time, speed, and neural plasticity to help you get better at whatever sports you enjoy—or just get better, period. Classes incorporate bodyweight movements and equipment like kettlebell juggling and side-step swings, TRX, battling ropes, balance beams and medicine balls.

6-Elements Kettlebell Class

**Prerequisite: 3-Elements Skills Test**
Learn and master the 6 core movements of the StrongFirst School of Strength, the Swing, Clean, Press, Front Squat, Snatch and the Get Up. Build endurance and power as you learn more advanced drills and training progressions. These classes also include active recovery and Ground Force Method bodyweight exercises, Z-Health, and Functional Movement mobility and flexibility drills.

Elite Class

**Prerequisite: Elite Skills Test**
Show us you are an avid scholar of the StrongFirst School of Strength, a true believer of the Kettlebility experience and have mastered the 6-Elements Class, and be invited to join The Elite Class, Kettlebility’s advanced level training and techniques class… Train with your instructors and love every Hardstyle moment…!

Sunday Strength Class 

**Prerequisite: Groove Your Swing Skills Test
“Open Gym” class. Don’t miss an opportunity to train and practice your techniques and skills in this two hour class. Take more time for yourself and take your strength to another level, thanks to more personalized programming and training under the supervision of one of our instructors. (Separate Membership)
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