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

New Beginnings and Continuing On

KC’s Fitness will reopen its Orchard Park location sometime in July when the state grants us permission. We will comply with CDC guidelines, and take every measure to ensure the safety of our members.  Sadly, our Buffalo location must close its doors after over twenty eight years of serving the Buffalo community. This decision was not taken lightly. The operational challenges of remaining viable as a business in Buffalo during this pandemic were simply beyond our ability to weather.  Since 1992, KC’s did great things in Buffalo. It was so much more than just an outstanding gym; it was a magnificent community and the richness of the place went beyond the walls. Tree plantings, neighborhood beautification, teaching refugee youth and supporting numerous charitable causes left an indelible mark on the community.  

We would like to invite our Buffalo members to consider staying with us and venturing twenty minutes south to what has become a remarkable place in Orchard Park over the last five years. The community of members in OP possess the same great unique spirit that infused Buffalo. A good number of our Buffalo members do come and they love it. OP is special and often reminds long time members of our first gym on Ashland Avenue in Buffalo.

Our class times, and sizes will be slightly different in OP as we move forward. More classes will be offered and outdoor offerings will be on the schedule when weather permits. Nine water heavy bags have been attached to hangers on the perimeter of the back of the building and we will conduct many outside classes. Class sizes in Orchard Park will be limited to ten people and the duration will be 45 minutes. Members will always have 8-10 feet spacing and our cleaning protocols will be posted at the gym so you can see what steps we are taking to keep everyone safe. Members can reserve their spot in class by going on the KC’s Web when we are given the green light by the state. Please feel free to contact me with any specific questions. (Kevin@kcsfitness.com) We will continue to do great things and look forward to connecting through training once again. Be great.

Kevin Cunningham

Kevin@kcsfitness.com

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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