Kettlebell Foundations

KettleBell movements 101 – Sunday, October 21st

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 (Ask for your Membership discount)

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 *

Remember there is only the 9:30am and 5:30pm class today!

Today’s Workout:

Buy In – Hang Power Snatch 1 rep every 45 seconds x 20

* Increase weight each set as long as your technique is perfect!

* If you are new to the movement, keep the weight light and do 3 – 5  reps in the 45 seconds.

WOD“Lucky Seven”

7 Rounds for time:
7 Box Jumps (20/24)
7 Ring Pushups
7 KB swings (35/55)

*  If there is not enough boxes,use the tires to jump on

Games Prep – increase the KB weight and/or the box height
Zone 3 – scale pushup to an incline
Zone 2 – scale KB to 20/35, scale pushup to parallettes
Zone 1 – scale as needed

Cash Out – roll out the shoulders with a lacrosse ball




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