February 14, 2014


February 14, 2014

The Kettlebell Swing

The kettlebell swing is a simple movement, but we’ve been noticing a lot of sloppy swings lately. Some of you are trying to snatch it, many aren’t keeping the bell controlled overhead, etc. So, we are going to work on this movement at the beginning of class and you MUST hold this standard during the metcon.

Note: we will be SWINGING, not snatching. The graphic below highlights the points of performance.

So, warm-up, grab a kettlebell and get ready to break down this movement with your trainers.


AND…SAVE THE DATE! Saturday, April 5 (starting at noon) will be the CFVB 5-Year Anniversary Party. More details to follow.

KB no rep

Workout of the Day
Kettlebell swing practice

8min AMRAP @ 80% effort (elevated breathing, but comfortable pacing)
200m Run
3 Handstand push-ups
20 Double-unders

rest exactly 4 minutes

8min AMRAP @ 80% effort
25cals Airdyne or rower
7 Shoulder-to-overhead 95/70
7 KB Swings 55/35

Post your scores to the Whiteboard.

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