100 Gelston St. Buffalo, NY 14213 • (716) 886-0252 • 273 Thorn Ave. Orchard Park 100GelstonStreet@gmail.com

Time Apart

Greetings Friends & Members,

Our time apart will continue through the month of April.  Please let us know if you would like to freeze your membership payments, and we will do that immediately. Many have reached out to us, and requested to keep their memberships current. We thank them tremendously, and this generosity touches us deeply, but it does not surprise us. The gym has been more than simply a place to break a sweat over the last twenty eight years. It has offered connection, & friendship to thousands.

I want to let everyone know that we will reciprocate this kindness by extending a 15% monthly discount immediately to all members who decide to maintain their monthly investments in KC’s Fitness. Also, these discounted memberships will stay in effect through January of 2022.

In addition, we will continue to post training videos and content to social media while we are apart but eagerly looking forward to a resumption of classes. Please do not hesitate to reach out with any questions. Stay safe and be great.

Kevin Cunningham

Home workouts from your KC’s  Fitness Trainers

Kettlebell home timed workout #4

This is a sweet and simple workout that will need your timer.As many reps as possible (AMRAP) of each exercise in :45 seconds followed by :15 seconds of rest. Rest for 30-45 seconds between rounds. Add in roughly a 200 yard  run for fun between sets, just...

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Kettlebell Workout 3 – 3 parts #3

Part 1 8-10 push press LR 10 Sit outs 10 1-leg deadlifts LR 20 Jump Lunges  5 windmills LR 15 PUs  4 rounds    Part 2 Squats 20 Goblet Squats 3 rounds (Heavy, lighter, body weight)   Rest :30 between   Part 3 Dan Carr snatch (or high-pull) pyramid 1-1 2-2...

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Kettlebell Workout #2

A simple home workout that includes the basics - put together in a soup of evil that gets better and better. Be safe and enjoy.

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Bo’s mindfulness breathing technique for stress relief

Box Breathing - Mindfulness During these trying times, it is vitally important to be able to reduce stress. If you have ever been kept up at night, unable to sleep, due to stress and worry over the circumstances of life, then this simple practice may help. Stress can...

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Kettlebell workout 2-parts #1

Warm up 40 Jumping jacks 10 body weight squats with active arm circles 10 Lunges Hip flexor Stretches walk out to 5 Push ups 3 times Flow - 50 seconds on 10 seconds rest x 5 sets  Power Clean to backward lunge, press, stand with bell overhead, reset, switch hands,...

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KC’s Fitness Youth Boxing Program: Love Conquers Fear

Benefits of Boxing Classes at KC’s Fitness in 9 Rounds…

1. KC’s Fitness Boxing: The benefits of interval training

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. Any student of boxing, kickboxing or mixed martial arts has long known about the...

2: Lose weight and enhance your cardiovascular health?

Training like a boxer can make you burn up to 900 calories an hour. You can jump on any cardiovascular piece of equipment for this, or you can participate in a discipline that does the same and more. It's exhilarating to execute a perfect combination into a heavy bag...

3. Improve your leg power

Do your legs need work? 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. Moving forward and springing off your foot will give your punches much more...

4. Boxing is great for your whole body!

What will boxing do for your body? It's the ultimate high intensity interval workout. It's both aerobic and an anaerobic. The latter builds strength, speed, power and boost your metabolism. You will be burning more calories while driving home after our boxing classes....

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...

7. Improve you balance and coordination

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. There is a weight transfer when throwing a punch and proper anatomical alignment is necessary to make sure you...

8. It’s a safe and powerful workout

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. It's just as effective and demanding as any training modality out there, but boxing and...

9. Stop by to try it out for a week FREE – on us

Stop by KC's Fitness and sign-up to try a FREE week of boxing classes Your free week includes access to all of the many classes that KC's Fitness offers: Kettlebells, women's boxing, strength and conditioning, Spartan training, Brazilian Jujitsu, MMA, and more). 100...
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