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Stay Strong


Voted Best Kettlebell Workout by The Washington Post and CBS DC

F3's mission is to provide effective and safe workouts by integrating kettlebell and body weight exercises in a small group training environment. F3 offers a progression program for new clients to advance their kettlebell practice from beginner fundamentals through master classes for advanced students.

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Stay Strong


Voted Best Kettlebell Workout by The Washington Post and CBS DC

F3's mission is to provide effective and safe workouts by integrating kettlebell and body weight exercises in a small group training environment. F3 offers a progression program for new clients to advance their kettlebell practice from beginner fundamentals through master classes for advanced students.

Why train kettlebells with F3?

Kettlebells have been used as a strength and conditioning tool for centuries. Kettlebell and functional training utilizes muscle groups throughout the entire body. Lifts that focus on strengthening each areas of the body are incorporated into the daily workouts at F3.  

Efficient, full-body strengthening & cardio  

By combining high-intensity interval training with the functional movement of kettlebells, F3's workouts outperform traditional cardio while attaining the strength conditioning benefits of weight lifting.

Ease of learning, safety, and proper form.

F3 provides its clients with the essential safety practices and fundamentals needed to maximize efficiency through both strength conditioning and cardiovascular exercise.

 

Individual Training

Custom programs, One-on-one with our coaches.

Small Group Training

Daily, high intensity functional training. 

Injury & Sport-Specific Training

Improve athletic performance and post-injury strengthening.

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Flow. Function. Fitness.


Kettlebell exercises maximize the efficiency of a full-body workout by being fluid with movement. Our philosophy at F3 takes after the core beliefs of Bruce Lee on strength through fluidity: "The less effort, the faster and more powerful you will be."

 

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Flow. Function. Fitness.


Kettlebell exercises maximize the efficiency of a full-body workout by being fluid with movement. Our philosophy at F3 takes after the core beliefs of Bruce Lee on strength through fluidity: "The less effort, the faster and more powerful you will be."

 

 

Outperform standalone cardio and weight lifting

In one study, kettlebell enthusiasts performing a 20 minute snatch workout were measured to burn, on average, 13.6 calories/minute aerobically and 6.6 calories/minute anaerobically during the entire workout - "equivalent to running a 6-minute mile pace".

Strength, flexibility, mobility and anaerobic training

F3 sessions help participants to sculpt and tone their muscles, build endurance, and shed body fat. Anyone seeking a high intensity, full body workout that offers numerous physical benefits will benefit from F3's unique kettlebell workouts.

The F3 Team


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The F3 Team


Glenn Seth

MASTER TRAINER

Glenn has been training with kettlebells for ten years after serving as a US Marine and has certifications from World Kettlebell Club (WKC), Russian Kettlebell Challenge (RKC) and ACE. He has trained with world class athletes Valery Fedorenko and Catherine Imes. Glenn's unique teaching approach to kettlebell training focuses on the flow which, along with fitness and function, give F3 its name (rated best Kettlebell workout by Washington post). At F3 Training and Bodywork, Glenn and his team offer a progression program for new clients to advance their kettlebell practice though four stages called Path of the Warrior. Glenn instructs master kettlebell sessions for his most advanced members. For advanced students and local trainers Glenn offers DC's only kettlebell certification program - The Von Seth Method. He is also a practicing massage therapist with over 10 years of experience.

jenny harlett

Jenny came to F3 after finding herself bored and frustrated with lack of results at the gym. That was three years ago, and she has never looked back. A writer by trade, Jenny is a huge believer in the importance of women building muscle strength, especially as we get older. After working with master trainer Glenn Seth for 2.5 years, she jumped at the chance to become a certified F3 coach in February of 2014. It is Jenny’s goal to help DC women (and men!) realize their strength potential for lifelong health. 

 

Danny Lamas

Head Trainer

Danny is a Kettlebell Coach at F3 and has trained under Master Trainer Coach Glenn Seth since 2011. He has a B.A. from George Washington University in Political Science and has worked as a human rights activist and program officer in the Washington area for seven years. He was inspired to take up kettlebells as an enthusiast of author Tim Ferriss’ books on entrepreneurship, learning, and fitness. The efficiency of full-body kettlebell workouts in improving functional strength and producing rapid fat loss inspired him to become a regular at Studio F3’s master sessions for more than two years and become an instructor for beginners. Danny attributes Glenn’s sessions with always having a new and exciting challenge through consistently varied workouts. 

Katy Hospital

Katy came to F3 in July of 2013, with no weight lifting experience and arms that bore a striking similarity to those of a T-Rex. A year and a half later, Katy is now a firm believer in F3 and master trainer Glenn Seth’s approach to building strength and wellness safely in a supportive small group environment. Katy credits kettlebell training with her improved strength, flexibility, and cardio health and has been a certified F3 coach for over a year.