Foster’s Daily Democrat ran a story on our ribbon cutting ceremony.  Now we are a legitimate Dover gym /training studio!!
Check this out:
http://fosters.com/apps/pbcs.dll/article?AID=/20081126/GJBUSINESS_01/711261075

Today we are mixing bodyweight and kettlebell exercises.  These rounds will be fast, fun, and challenging!!
 
Round 1
Clean + Press
Lunges
 
Round 2
Front Squats
Push Ups
 
Round 3
One Arm Swings
Mountain Climbers
 
Round 4
Thrusters
Jumping jacks
 
Round 5
Gunslingers
Burpess
 
Round 6
Rows
Jumping Squats
 
Round 7
Triple Crush
Side Lunges

If you have walked around Planet Fitness or any of the “big box” gyms then you probably have noticed that most of the people are using some extremely boring, uninteresting and not very challenging methods of exercise.  Maybe you have even paid for a personal trainer to put together a “beginner’s routine” for you.  It likely [...]

Today we are playing some cards during the workout!  All of you card sharks should join us!!!!
Joker = a treat for everybody!
Ace = 11 reps
Face Cards = 10 reps
 
Game 1
Hearts = Push Ups
Diamonds = Front Squats
Spades = Two Hand Swings
Clubs = Triple Crush
 
Game 2 (all reps doubled!!!)
Hearts = Thrusters
Diamonds = Rows
Spades = Tactical Lunges
Clubs = [...]

How much work can you do in 4 minutes????
Round 1

Heavy Swings
Light Swings

 
Round 2

Ropes
Ring Rows

 
Round 3

Sledgehammer Hits
Tire Dips

 
Round 4

Bosu Up + Down
Bosu 4 Across

 
Round 5

Heavybag

 
Round 6

Row at least 750 meters

I just want to thank Mr. Scott Meyers, the Mayor of Dover, and the Chamber of Commerce for conducting a ribbon cutting ceremony for Seacoast Kettlebell last night!!!! 
By the way—the Mayor works out and it shows!  Now hopefully I can get him swinging some kettlebells.

Men’s Health Best Life recently published a list of the 10 worst machines.   I have logged some hours on many these machines in a former life.  Now I am stronger and fitter than ever before, without using any machines.  If you are still using one of these you have GOT-TO get in here and start training.  We [...]

Functional training is one of those buzzwords that every trainer and fitness expert throws around lately.

What the heck is functional training and why is it important?  

To some trainers functional training involves standing with one foot on a bosu, the other on a balance board while simultaneously pressing a dumbbell in one hand and rubbing your belly [...]

 
Christina demonstrating perfect form with the one arm swing.  Also, gentlemen look out, she
has been spotted performing strict clean and military presses with the red/36 pound kettlebells.
It might be time to step up your game…..

Round 1
Heavy Swing
Swing + Release—Don’t drop it!!!
Round 2
Suspended Pushup
Feet Suspended Knee Tucks
Round 3
Row—-Let’s get at least 700 meters…
Round 4
Double Clean and Press ladders
Round 5
Triple Crush
Front Squat
Round 6
Wall Ball Shots
Figure 8 to a Hold
Round 7
Squat Thrust
Sandbag Rows
Round 8—Any gas left in the tank???
Mystery Challenge.  Come by and find out for yourself…!!