As we are heading into the summer and crabbing season here in Maryland, I thought this was a great topic for our blog. Did you know that a bucket of crabs doesn’t need a lid to keep the crabs in? Couldn’t they just climb out and escape. Yes, but they never will get the chance.…

Our workout of the week is call: 3×7=21. This workout is made up of 3 circuits of 3 exercises. Each circuit is 7 minutes and you perform each exercise for 21 reps. The Workout 3×7=21 Complete each circuit for 7 minutes. Rest 2 minutes between circuits Circuit 1: Double…

Alternating Reality is our workout of the week. This is a kettlebell workout comprised of 4 exercises. Each exercise alternates sides that are working and the reps increase and decrease through the workout. The Workout Alternating Reality Complete as Prescribed. 5 – 6 – 7 – 6 – 5 – 4 –…

Snatch and Jump our workout of the week at Body Force Fitness. This is a ladder style couplet workout. We are pairing alternate kettlebell snatches with burpee box jumps. The snatches will be in a ladder up and down rep pattern, while the burpee box jumps remain at 6 reps. The Workout Snatch and Jump…

Baggin’ It is our workout of the week at Body Force Fitness. We are taking a break from the kettlebells and breaking out the sandbags this week. Baggin’ it is a 30 Minute AMRAP of 4 exercises in a descending rep pattern, starting from the ground and going overhead. The Workout BAGGIN’ IT Complete…

AMRAP 16 is a single Kettlebell workout. You perform all exercises on side, knock-out 5 burpees then switch sides and repeat for 16 minutes to see how many rounds you can complete. The reps for the kettlebell exercises start at 5 and decrease by 1 for each exercise in the circuit. It’s a great workout,…

Our workout of the week is called Butt Builder. It’s a 25- minute, top of the minute style or EMOM workout. The five exercises that you cycle through all target the butt and posterior chain muscles.. Give it a try this week. The Workout Butt Builder 5 Rounds, Top of the Minute …

Our workout of the week is called Floored. It’s a top of the minute style or EMOM workout. Minutes 1 and 2 you perform double kettlebell swings, minute 3 you perform see-saw press. You repeat this circuit for 30 minutes. Give it a try this week. The Workout FLOORED Every minute for 30 Minutes…

Our workout of the week is called Workin’ Down. It’s 4 exercises, you will perform 10 reps of each exercise for 5 rounds. Form and weight are the key to this workout. Give it a try this week. The Workout Workin’ Down Complete 5 Rounds Kettlebell Overhead Split Squat x10…

Our workout of the week is called Hundo-Mundo. It is 4 exercises, you will perform 1 round of 100 reps per exercise or 100 reps per side. This is for time, but go heavy. Keep your form strict. Give it a try this week. The Workout Hundo-Mundo Complete for time: Goblet Squats x100…