Strong Foundation
Learn to Train. Get stronger. Build confidence.
12 weeks designed to make serious strength & conditioning approachable—even if you've never done anything like it before.
Get unlimited access to our group classes plus 12 privately coached, 30-minute sessions to learn the fundamental barbell, kettlebell and bodyweight skills we use in training.
12 Weeks for only $297
The same price as 12 weeks of regular group membership.
No previous strength-training experience required.
SERIOUS TRAINING DOESN'T HAVE TO BE INTIMIDATING
Walking into a strength & conditioning class for the first time can be a lot.
There are new exercises to learn. New equipment. New terminology.
Other people may already seem to know what they're doing.
We don't expect you to figure all of that out on your own.
Strong Foundation combines our regular group training with individual coaching throughout your first 12 weeks.
You'll begin training with the group while meeting one-on-one with your coach to learn the movements, develop good technique, ask questions and become increasingly comfortable with how we train.
You don't need to get ready before you start.
Getting you ready is part of the program.
EVERYTHING YOU NEED FOR YOUR FIRST 12 WEEKS
Unlimited Group Classes
Attend our small-group strength & conditioning classes throughout the entire 12-week program.
You'll train alongside our regular members and begin building strength, fitness and familiarity with the training process from day one.
12 Private Coaching Sessions
You'll receive twelve 30-minute one-on-one sessions with your coach during your first 12 weeks.
That's six hours of individual instruction included at no additional charge.
These sessions give us time outside of class to teach technique, answer questions, work on movements individually and make sure you're progressing at a pace that makes sense for you.
Learn safe & effective technique
StrongFirst Barbell Instruction
Learn the foundational barbell movements we use to build strength.
Depending on your needs and training readiness, we'll work through movements such as the:
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Back Squat
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Deadlift
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Bench Press
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Military Press
The goal isn't simply to move weight. It's to develop sound technique and the confidence to train these movements effectively in class.
StrongFirst Kettlebell Instruction
Kettlebells are one of the most versatile tools we use for developing strength, power and conditioning.
Your individual coaching will help you progressively develop the skills behind movements such as the:
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Swing
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Get-Up
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Squat
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Clean
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Press
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Snatch
You'll learn the movements one step at a time rather than trying to master everything at once.
StrongFirst Bodyweight Instruction
Strength training isn't limited to weights.
We'll also help you develop the bodyweight skills appropriate for your current ability, using progressive variations to build strength and movement competency.
That can include work toward movements such as:
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Push-Up
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Pull-Up
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Pistol Squat
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Hanging
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One-Arm Push-Up
Every movement can be scaled to meet you where you are.
YOUR FIRST 12 WEEKS SHOULDN'T FEEL LIKE A TEST
You don't need to prove that you're fit enough to train with us.
You don't need to know how to use a kettlebell.
You don't need to already have good squat technique.
You don't need to understand our programming.
And you don't need to keep up with someone who's been training for years.
You just need to be willing to learn and train consistently.
We'll take care of helping you build the skills.
WHY WE CREATED STRONG FOUNDATION
We want more from your first 12 weeks than simply getting you through 12 weeks of workouts.
We want you to understand what you're doing.
We want you to know your coach.
We want you to feel comfortable with the people you train alongside.
We want you to develop the skills that allow you to participate fully in class.
And we want you to start seeing what consistent, progressive training can actually do for you.
By the end of Strong Foundation, our goal is for you to be able to walk into class knowing:
I understand how we train.
I know what I'm doing.
I know the people here.
I belong here.
And most importantly:
I'm getting better.
FITNESS THAT MATTERS
We're not interested in making workouts difficult simply for the sake of making them difficult.
We train to become more physically capable.
That means developing:
STRENGTH
Build the ability to produce force through fundamental barbell, kettlebell and bodyweight movements.
POWER
Learn to move dynamically and develop athletic qualities that matter outside the gym.
CONDITIONING
Improve your capacity for sustained physical work without turning every workout into an exercise in exhaustion.
MOVEMENT
Build and maintain your functional capacity by training patterns that carry over to sport and everyday life.
RESILIENCE
Build a body that allows you to keep doing the things you need to do—and the things you want to do—for as long as possible.
We call it Fitness That Matters.
YOUR MYZONE HEART-RATE MONITOR IS INCLUDED
Every Strong Foundation participant receives a MyZone heart-rate monitor at no additional charge.
During conditioning work, MyZone lets you see your effort in real time.
That helps you learn the difference between working hard enough and simply working as hard as possible.
It also gives everyone in class a common way to measure effort regardless of age, fitness level or absolute performance.
You'll be able to track your work, see your progress and participate in the shared training experience from your first week.
Your monitor is yours to keep.
WHAT YOUR $297 INCLUDES
12 weeks of unlimited group training
Come to class consistently and begin putting what you're learning into practice.
12 × 30-minute private coaching sessions
Six hours of individual coaching focused on developing your training skills.
StrongFirst barbell instruction
Learn the foundational strength movements we use in class.
StrongFirst kettlebell instruction
Develop the technical skills behind effective kettlebell training.
StrongFirst bodyweight instruction
Build bodyweight strength using progressions appropriate to your current ability.
Attendance planning and accountability
We'll help you establish a realistic training schedule and build consistency.
A MyZone heart-rate monitor
Use the same heart-rate system we use during group conditioning.
ALL FOR $297
The same price as 12 weeks of regular group membership.
The additional individual coaching and MyZone monitor are included because we want to invest in your success during the period when coaching matters most.
We don't want to simply sell you access to a gym.
We want to teach you how to train.
WHO IS STRONG FOUNDATION FOR?
Strong Foundation was designed for new members regardless of training background.
You've never strength trained before.
Perfect. We'll start with the fundamentals and build from there.
You exercise, but you've never learned serious strength training.
We'll help you develop the technique and structure that may have been missing from your previous training.
You've lifted before, but you're unfamiliar with kettlebells or StrongFirst training.
We'll identify what you already know and concentrate your individual sessions where they'll be most useful.
You're worried you'll be behind everyone else.
You won't be expected to perform at someone else's level. Exercises, loading and progressions can be adjusted to your current abilities.
You're returning to training after time away.
We'll help you reestablish your skills and gradually rebuild your training capacity.
You don't need a particular fitness level to begin.
You need a starting point.
We'll work from there.
WHAT HAPPENS AFTER 12 WEEKS?
There's no graduation from fitness.
Strong Foundation is meant to give you the skills and experience necessary to make regular training valuable.
At the end of 12 weeks, you can simply continue training as a regular Spokane Kettlebell Club member.
No more introductory program.
No starting over.
Just keep training and keep making progress.
TRAIN WITH US IN SPOKANE
Spokane Kettlebell Club
Training the Everyday Athlete
730 N Hamilton St
Spokane, WA 99202
at U-District PT
Strong Foundation includes unlimited access to our scheduled group classes throughout your 12 weeks.
START WITH A STRONG FOUNDATION
You don't need to already know how to train.
That's what we're here to teach you.
For $297, you'll receive 12 weeks of unlimited group training, twelve individual coaching sessions, complete introductory instruction in our fundamental training methods and your own MyZone heart-rate monitor.
Everything is designed around one goal:
Give you the skills, confidence and experience to make serious training part of your life.
12 Weeks • $297
No previous experience required.
Spokane Kettlebell Club
Fitness That Matters