Class Options & Schedule

The newbie course will take you through a few important things:

  • Give you a clear overview of the game plan for the next few lessons, weeks, and months.

  • Give you a good workout,  teach you a few correctives, movement prep and strength principles.

  • You will get close attention making sure you are using properform and technique.

  • Prepare you for joining our beginners to advanced group classes.

Click here to indicate your interest of getting stronger and moving better.

Groove Your Swing

This is where it starts...! Learn the PROPER and SAFE way to use kettlebells and you will never go back! Kettlebells are an amazing training tool when used properly. Whether you are a beginner, or want to revisit the basics of your swing form, Flexology™ ensures proper, safe, and effective instruction. Our instructors have undergone extensive training and will give you gold star treatment. Groove Your Swing covers proper stance, body positions, angles, timing, and breathing involved in the Swing. The class continues on with the proper method and timing of muscle activation/relaxation cycles to maximize strength development, force generation, and dynamic flexibility -- all incredibly important to ensure the safety and optimization of the benefits during kettlebell training sessions. Once you've passed the Groove Your Swing testing requirements, you can join KB Bootcamp and 3-Elements Classes. Different people go at different speeds, some people can pass the requirements in just one week of classes while others may take months to train for advancement. We want to make sure you have developed core strength and proper form before you move on to more advanced movements. 

3-Elements Class

The 3-Elements Class reviews everything you learned in the Groove Your Swing Class and takes you further, cementing proper movement patterns and techniques, and introduces you to two additional kettlebell movements, the Goblet Squat and the Get Up. Together with the Swing, the three exercises embody the cornerstone movements of real strength. 3-Elements includes active recovery and body weight exercises, primal movements and mobility drills, that make every class a movement adventure. Once proficient with the basics, test into the 6-Elements Class and take advantage of our Skills Workshop Classes, and take your fitness to the next level! **Prerequisite: Groove Class skills test

Dramatic Results Kettlebell Bootcamp Class

No matter your level, from beginner to advanced kettlebeller, if you want a fast paced, high energy workout to burn fat fast and make your day, this is it! Join us for a fun, challenging workout at the Flexology™ studio. This class will definitely challenge any student's strength, muscle endurance, cardio-conditioning, and mobility, no matter what level of athlete you are! Expect to use different modalities such as ropes, TRX, and boxing. **Prerequisite: Groove Class skills test

6-Elements Class

Train like an SFG (Strong First Girya), learn and master the 6 core movements of the SFG School of Strength, the Swing, Clean, Press, Front Squat, Snatch and the Get Up. Build endurance and power as you learn more advanced drills and training progressions. This class is taught by only SFG intructors and will put you in a strength level beyond your friends and family. The 6-Elements Class includes active recovery and body weight exercises, primal movements, mobility and flexibility drills -- have fun getting STRONG while moving WELL... **Prerequisite: 3-Elements skills test

The Elite Class

Show us you are an avid scholar of the SFG School of Strength, a true believer of the Flexology™ experience and have mastered the 6-Elements Class, and be invited to join The Elite Class, Flexology's advanced level training and techniques class...Train with your instructors and love every hardstyle moment...! **Prerequisite: Instructor invitation.