Our competitive boxers can be at risk for injury, but our class members are not competitive and safer than they might be on a racquetball court, or box jumping in some big box gym.

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It will enhance your balance, coordination, and eye hand coordination. This is one of the reasons why we conduct classes for people living with Parkinsons.

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5. Boxing for mind and spirit

5. Boxing for mind and spirit

What will boxing do for your mind and spirit?

Boxing should never get boring. It’s easy for your fitness routine to become routine, but our boxing classes are never the same.

Unlike running on the treadmill, there’s always something new to learn. Boxing is a discipline and you can always work on a variety of techniques. There are only four punches in boxing: jabs, crosses, hooks and uppercuts. Still, they can be thrown in a variety of different ways and from different angles. You can’t be thinking about the work on your desk or big garbage day when hitting a bag, or punching focus mitts.

It’s meditation in motion and our classes invite you to be attuned to the smallest nuances in movement. Life can be filled with great challenges and losses as well as great joys and victories. Over the last twenty-six years a great number of our members have shared that the mental focus and physical challenges at KC’s gave them an outlet for their stress. Sometimes, it has been the stress of work or the loss of a loved one. One member remarked that the loss of her husband was so overwhelming, but boxing gave her space to breathe and cease dwelling non-stop. She remarked that, “those several hours of training a week gave me a break from my pain.” This discipline is not just exercise; it demands attention and spirit. No cell phones are allowed.😊

Boxing is the answer. When a boxer throws a punch, it is not only upper body strength, but also leg strength that determines how much power the punch will deliver.

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One derives great benefits from alternating periods of short, intense anaerobic exercise with less intense recovery periods—and boxers have been reaping the rewards forever from it.

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Training like a boxer can make you burn up to 900 calories an hour.

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KC’s Kettlebell 25 Challenge

KC’s Kettlebell 25 Challenge

I promised to put together 25 days of simple Kettlebell workouts for the new year. Here are they are.
I will update them weekly and we will incorporate them into Kettlebell classes at times.
Have fun and send me a note with pics, questions, and proof that you did these  anthonywbrown@mac.com. Or, post a picture on Facebook #KCSBELLS.

  • I will make suggestions on bell weight ranges.
  • Watch your form. Go for perfect form from start to finish.

Join our class. It’s 1/2 hour, intense, always different, and is a fun KC’s community.
Mon. and Wed. 6:15AM and Tues. and Thurs. 5:30PM.

Kettlebell Workouts

Day 1 – 365 swings – using a heavier bell (go nuts)
Women: nothing under 40lbs. Men nothing under 60. Sets of – whatever you want.

Day 2 – Clean, squat, press
10 reps per side for 8 Rounds.
Women: nothing under 25lbs. Men: nothing under 40lbs.

Day 3 – 8 rounds Farmer walks (Back and forth in the gym = 1 round).
8 goblet squats between each round.
Try not to let the bell down. Challenge.

Day 4 – Use a timer and perform 400 two-handed swings.
20 seconds on and 10 seconds of rest between.
Women: nothing under 35lbs. Men: nothing under 55.

Day 5 – 20 snatches followed by racked lunge the length of the gym.
Switch arms when needed on the lunge and snatch. 5 rounds.
If you are not good with the snatch, try the high pull instead.

Day 6 – The Very Modified “Man Maker”/ “Woman maker” using a single bell.
This is a complex, meaning all movements flow together one after the other.
Rest only after each full set (both sides) are complete.
2 burpees
2 cleans from the floor
3 clean, squat and press
4 Two handed swings
5 Rows
2 burpees
(Perform this on one side then then the other)
Women: nothing under 25lbs. Men: nothing under 40lbs.

Day 7 – 5 cleans from the floor
5 Snatches and 5 squats
As many reps as possible (AMRAP) in 10 minutes. How many can you do?
Women: nothing under 25lbs. Men: nothing under 40lbs.

Day 8 – 450 swings – sets of 25.
Women: nothing under 40lbs. Men nothing under 60.

Day 9 – 5 Turkish Get-Ups per side
10 Snatches per side
10 Goblet Squats

More to come.