Group Classes

We offer classes for every level and host intimate sized classes to meet the needs of each individual present.  All classes are first-come, first-served, so please show up 5-10 minutes early. Read below for times and descriptions. 

 
 

Basic Kettlebell

Mon, Wed, Fri
7am-8am

No prior Kettlebell experience required. The skills being taught are the Goblet Squat, Deadlift/Swing and the Turkish Get up. Once the Instructor feels the student is ready they can test out into Advanced Kettle bell class. The student must explain and demonstrate each movement.

Advanced Kettlebell

Mon, Tues,Wed, Thurs, Fri
6am-7am

Mon, Wed
7:30pm-8:30pm

PREREQUISITES: Must have tested out of Basic Kettlebell class with one of the SFG Instructors. (Goblet Squat, Deadlift/Swing and Turkish Get up.)

 In these classes we learn the Front Squat, Press, Clean, High Pull, and the Snatch. We will learn Double Kettlebell Movements and complex programs for strength as well as conditioning.

All Levels Kettlebell

Mon, Tues, Thurs, Fri
5:30pm – 6:30pm

Wed 6:30pm -7:30pm

This Class will be a mixture of strength and conditioning. The instructor will accommodate to your level of movement.  Anyone can attend this class.

 

Barbell

Friday
6:30pm-7:30pm

Sundays
9am-10am

Prerequisite for this class is Advanced kettlebell.

REQUIREMENTS:

MEN:  Deadlift 90kg KBx5

          Goblet Squat 1/2 bw x15

          Pushups x10

WOMEN: Deadlift 48kg KBx5

                Goblet Squat 1/3 bw x15

                Push ups x5

Skills Taught are the:

SQUAT:  Front Squat,Back Squat(high bar and low bar) Zercher Squat.

DEAD LIFT: Trap bar, Olympic bar (Sum,Conventional) also deficit and rack pulls as well.

BENCH PRESS: and all variatrions.

Military Press.

ViPR

Wednesday
5:30pm-6:30pm

Sunday 10am-11am

This class uses VIPRS, Kettle Bells, Bands, and Body Weight movements.

WE break the class up into 4 Quadrants:

LOADED LINEAR TRAINING

UNLOADED LINEAR TRAINING

LOADED MOVEMENT TRAINING

UNLOADED MOVEMENT TRAINING

This will help you build a solid foundation in all three planes of motion, along with GGP (general physical prepardness).

ALSO SUPER FUN!!!!!!