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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. (more)

Small Group Training

Daily, high intensity functional training. (sign up)

Injury & Sport-Specific Training

Improve athletic performance and post-injury strengthening (more)

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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.

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The F3 Team


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The F3 Team


Danny Lamas

Coach

 

Glenn Seth

MASTER TRAINER

 

Bill English

Coach