Thursday, April 29, 2010

Workout of the Week 15;

Pure KB Workout.

1KB Snatch 5min (5L/5 R-EDT Style, record your PR)(1min rest)

(10-30sec rest between exercises)

1.2KB Alternating Presses-35sec

2. 1KB Racked Squat 40secL /40secR

3. 1KB Row 40secL / 40secR

4. 1Arm Swings 15L/15R

5. 1KB Ab Crusher-35sec

6. 1KB Dead Lift-40sec


Tuesday, April 27, 2010

New Classes Coming Soon!

We're going to be adding NEW Kettlebell classes soon. Be sure to check out our website for updates. We are also going to have a female instructor, a true Russian teaching Russian Kettlebells! Any ideas, feed back, or suggestions on class times are welcome. Email us @

Thursday, April 22, 2010

Full Body Finisher:

Short on time...try this out.

15min time limit to do the following:

Dive Bomber Push Ups-50

1KB Sumo Dead Lift to Up Right Row-50

Star Jumps-50

1KB Ab Crushers-50

2KB Squat Press-50

Saturday, April 17, 2010

Workout of the Week 14;

1. 15min time limit to get the following done, do two rounds:

Hindu Push-ups-50

Star Jumps-25


2hand Swings-25

Hindu Squats-25



40sec on 10-20 sec off for Single KB exercises; 30sec on 10-15sec off for 2KB exercises.

1.Clean & Press L, (brk), Clean & Press R,(brk), 2KB C&P.

2.Racked Squat L,(brk), Squat R,(brk), 2KB Squat

3.Swing L,(brk), Swing R,(brk), 2KB Swing

Finisher: 1KB Clean & Press 5,4,3,2,1-2,3,4,5(Alternating arms Non stop5L, 5R, 4L,4R..etc.)

Wednesday, April 14, 2010

Class pics 04/13/10

Cleans/Tires/ & KB hand-2-hand drills
Alternating Cleans(Machine Gun Cleans)

Walking Swings

Tuesday, April 13, 2010

Client Text Message:

I received this text from a TKC Client:

" Thank you very much. You have done what others could not.
January 203lbs 43 1/2 waist-- April 181lbs 38 1/2 waist.
You are great instructors! Keep up the great work and all your students will reach their goals."


Friday, April 9, 2010

Instructors Workout

Here is a little workout I came up with off the top of my head for David and me(Jesus).

(5-10sec brk between exercises)

Dive Bomber Push-ups-50
Hindu Squats-200
Hammer Drills-50each arm
2KB Renegade Rows-30each arm

30sec brk

Super set: Battling Ropes 1min/Star Jumps 1min x3 (6min total no rest)

1min brk

Dumbbell Alternating Curls-30each arm
Tire Flips-50(300lbs Tire)

Wednesday, April 7, 2010

Workout of the Week 13;

10min time limit to complete. Breaks are on you.

1KB Clean & Press 25L/25R


1KB Ab Crusher-50


1. Battling Ropes

2. 2KB Clean & Jerk

3. 2KB Bent Rows

4. Med Ball Side Slam

5. Dead Lift

Finisher: 1arm Swings & Star Jumps: 5,7,10,12,15-(5min time limit)
Do 5 1arm Swings each arm then 5 Star Jumps, then 7 1arm Swings each, 7 Star Jumps....etc. Breaks are on you.