Small Group Training

Daily, high intensity functional training.

Path of the Warrior

Kettlebell Fundamentals

Our warrior Introductory sessions involve learning the safe points, philosophy and breakdown of the three swing variations. You will begin to learn flow and movement.

Body Mechanics and Fixation

Kettlebell sessions will instruct you how to use the proper form to do a variety of different kettlebell exercises. Some examples of exercises that you may learn in class include: Swing, Clean, High Pull.

As you advance in the warrior program you’ll learn more advanced techniques.

Advanced Movements

  • Double Kettlebell – works the triceps, quadriceps and calf muscles.
  • Deadlift – a classic kettlebell lift, builds the hips, lower back, and the large muscles in the thighs.
  • Two-Hand Swing – works the muscles in your thighs, hips, upper and lower back, and shoulders.
  • Get-Up – strengthens and tones the abdominal muscles.
  • Other kettlebell exercises that you can learn include Single Arm Swings, Kettlebell Push-ups, Kettlebell Lunges, Single Arm Rows, and many more. There are also squat exercises that work the abdominals, glutes and hamstrings.

Master Sessions

Our Masters sessions take all the kettlebell exercises that have been introduced in Warrior Fundamentals and incorporated into advanced workouts:

  • High Intensity Interval Training (HIIT): Short, fast workout; lots of reps in not a lot of time, cardio-intensive workout. Burns calories like crazy.
  • Viking Warrior Training (VWT) – 15 seconds work, 15 seconds rest; 50-60 rounds
  • Descending (Drop) VWT –
  • Tabata – 20 seconds work, 10 seconds rest; 50-60 rounds 300 – 300 reps broken down into 7 exercises of 25 or 50 reps. Combination of bell work and body-weight
  • Heavy bells – two-handed, for building strength
  • 5 x 5 method – five sets of five reps
  • Double bells
  • Ladders
  • Circuits
  • Progressive resistance – 10 sets of 10 (super sets) in 20 minutes; rest time is up to individual
  • German Volume Training (GVT) – 20- to 30-minute session; 10 sets of 10 (super set); 90-second break between each.
  • Two “opposing” muscle exercises, e.g., swings and goblet squats, or floor press and renegade rows. Promotes strength and hypertrophy
  • Pentathlon

Executing these exercises with the proper form is essential, therefore kettlebell exercises are best learned in a class setting, with a professional instructor there to guide you.


Individual Training

Custom programs, one-on-one with our coaches


Improve athletic performance and post-injury strengthening 


Personalized and customized weight loss programs

Why Train with Kettlebells

Kettlebell exercises often involve large numbers of repetitions, unlike the exercises with dumbbells or barbells. Kettlebell exercises are in their nature holistic; therefore they work several muscles simultaneously and may be repeated continuously for several minutes or with short breaks.

F3 kettlebell workouts strengthen and stretch most of the major muscle groups in the body, through precise, coordinated movements. Widely used for strength training, kettlebells are cast-iron spheres that are made in various sizes and weights.

They have a handle on top for lifting, swinging or tossing exercises. Kettlebell exercises in F3 sessions provide various routines for a cardiovascular workout, maximizing the health benefits for participants. Kettlebell sessions also help to boost metabolism, burn calories, tone muscles, and can deliver weight loss results within weeks.

Moving the body in tandem with the bell creates the fluidity that maximizes efficiency by creating just enough power to move a center of mass from point A to point B, the body. This can be done quickly or slowly and deliberately, thus affecting different muscle fibers.

For our clients new to the kettlebell program, we offer a progression program called Path of the Warrior.