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Kettlebell Foundations

19 Jun Posted by in Seminars | 7 comments

Kettlebell movements 101 – Sunday, June 24th

9:00am – 11:30am

Come join the Bruce and learn the basic Kettlebell Movements of CrossFit!

This seminar will deliver a comprehensive understanding of the kettlebell movements in the CrossFit program and can be seen as CrossFit Zones Kettlebell 101. We offer a seamless integration into a group class where the concentration becomes more refinement of technique and development of athletic capacities.

1. Swings

  • Russian
  • American/CrossFit
  • Double

2. Cleans

  • Single clean
  • Double clean
  • KB long cycle (clean and jerk)

3. Thrusters

4. Snatch

  • Single arm
  • Double arm


  • Turkish Get Up
  • Windmills

Price: Members $10 / Non Members $40

Register – use your Zenplanner login that was emailed to you (If you are unable to register online, please register at the Box)

* We will be capping the registrants at 15,  make sure to register to save your space *

Today’s Workout

Buy In – Widow makers
* Last week!      Make sure to increase that weight 🙂
* Warmup with rubber band squats

WOD“Man On The Run”
EMOTM for 20 minutes complete:
7 Burpees
100M Run

Zone 3 – complete every other round (this is a sprint!)
Zone 2 – complete as an amrap
Zone 1 – scale as needed

Cash Out – MWOD
* Couch stretch
* Hamstring stretch with rubber band

Workout of the Day

  1. Pelt06-19-12

    It says register in Zen Planner, but then the event says register at the box?

    I confused.

    • Deanna Whiteley06-19-12

      My apologizes. It apparently is not set up properly to register online, please come in to the gym and register. Thanks!

  2. akhaffey06-19-12

    Registration for Pipehitters is up! It's a strength-based competition at a crossfit box down in Seattle on Aug 18th, check it out!

    Last year's event:
    This year:

  3. Shannon (Bones)06-19-12

    Yes, Adrianna! The blog post with all the Pipehitters info is going up tomorrow. So, if everyone wants more details on this fun event, be sure to check out tomorrow's guest post by Adrianna! 🙂

  4. Lucas06-19-12

    So, what, you go down there and they hit you with pipes? Constantly varied, I guess…

    Kettlebell 101 is a great idea! for all the iconic status that the kettlebell receives through CrossFit advertising, it's about time we learn how to do something more than an overhead swing!

  5. Conference room04-15-13

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