Tracy's Swing Class Schedule @ Girya

Wow! January 2010 signifies the anniversary of my first "official" Swing Class Schedule. Like the first part of every year, training starts out with such enthusiasm, and as the year goes on... well, what have you been doing this past year?

"The kettlebell won't swing itself." (Mark Reifkind)

If you want to learn,
if you want to train,
if you want to become the athlete you thought it was too late to become.
You can have a body you're proud of,
you can be in the best shape of your life...
it's never too late...you just have to show up and swing.

How do I know?

I live it... I train Russian kettlebells, and I've developed a method of training the kettlebell swing that'll kick your butt, and change your body....for real!

Saturdays

7:30-8:00 — "Learn" to Swing
8:00-9:00am — Max Vo2
9:00-9:45am — Inter Swing/Snatch/Get Ups
9:45-10:15am — Basic Beginning Swing

Tuesday mornings @ Girya 6:00am-7:00am

Join us every Tuesday morning at the crack O' dawn... this weekday morning class is a wheel of a deal for $25 you get a full 1 hour of group training. We start out with 10 minutes of joint mobility lead by Master RKC Mark Reifkind, and then we swing, swing, swing, snatch, squat, and maybe swing a little more until 7:00am....and not a minute less! This class is open to anybody and everybody, but be warned.....you must have the disciple to self scale the workloads as the training intervals are advanced.

Saturday Group Training taught by Tracy Reifkind RKC @ Girya, Palo Alto

Learn to Swing Class

30 min. $25 drop-in, or $75 for 4 consecutive classes.

Learn to Swing class is for new students that have never swung a Russian kettlebell, or if you feel you need more practice and/or instruction before attending the Beginner Class. I recommend 4 weeks of learning the swing and it will be instructed as follows:

week 1, 2 hand swing and variations of the 2 hand swing
week 2, 1 hand swings and transfers
week 3, roundabouts
week 4, combinations of all of the above swing movements and practice, practice, practice!

Max Vo2 Based Training

1 hour, $160 per month (this will include months that have a 5th week) Co-lead by Master RKC Mark Reifkind.

Max Vo2 Based Training is a 1 hour class, co-lead by Master RKC Mark Reifkind. This workout is only for those committed to consistent weekly training. In this workout expect to snatch 100's of reps, train the snatch for 5-10 minute long sets, and learn swing Clubbells as well as some bodyweight exercises.

Inter Swing / Snatch Class

45 min., $25 per class. (you will learn to snatch and may include planks, TGU's, and front squats.)

Intermediate Swing/Snatch is a 45 minute class that includes learning the snatch, if you don't know how to, and training the snatch in combination with swings. A Student must already have a solid swing practice and a base level of conditioning. (equal work/rest intervals)

Basic Beginning Swing

30 min. $25 drop-in, $75 for 4 consecutive classes

Basic Beginning Swing is a 30 minute class will almost always be an "equal work to equal rest ratio", and it is scaleable to your current ability... your ability can, and will change very quickly, lol! This means at least 600 swings in a 30 minute time frame!

1-on-1 Private Training

Learn to Snatch, Learn to Clean/Press, Learn the Turkish Get Up, and Master Swing Class available upon request and confirmation. $90 per 1 hour

For the Learn, and Basic /Beginning Swing Classes, I offer 4 classes for the price of three, but they all have to be attended consecutively, for the simple reason that I believe in consistency. I'm most interested in people getting results, and to do that you have to train regulary... I haven't missed a workout in over 4 years, and I expect the same from anyone interested in training with me!

Come 5-10 minutes early to stretch and warm up on your own, or park a few blocks away and use walking as a warm up, but be ready to start swinging, on time!

Girya is a small studio and can only accomodate 5-8 students, so I encourage you to reserve your space via email or phone, tracyrif@yahoo.com, (408)421-8293.

I hope these classes can work into your schedule because, I promise, you can be truly inspired to take your training to a whole new level!

Girya is a small studio and can only accomodate 5-8 students and it is required for you to reserve your space via email or phone, tracyrif@yahoo.com, (408)421-8293.

Single Drop in class $25.00 4 classes $75.00

Swing Class Workshop, Healdburg California, 2008