***Don’t forget, Bring A Friend Day is in 2 classes!***

It is 1 aspect of the 5 fold health module we believe in here at MissionFiT. Community matters. That’s why we are taking a whole day to focus on this. We would love for you to plan to bring one or a few of your most special friends to come engage in class with you that day. There will be some community fun, social health education learning the connection between social health and physical health, and even a small workout that YOU athletes will help lead that is scalable for all levels! We want your community to know what you’ve been up to and be a part of cheering you on in the process!

No need to sign up anywhere, just let us know in class who you plan to bring. 🙂


200 meter walk, jog or run

10 reps of each new movement with great form

Rest 30-60 seconds

3-5 rounds based on how you feel




Movement Physiology & Function:

Kettlebell Power Clean:

Muscles worked – Quadriceps muscles, Hamstring muscles, Glutes (buttocks) muscles, Core muscles, Trapezius muscles, Rhomboid muscles, Deltoids muscles and more…

Application – lifting a box or a beam to be carried at chest/shoulder level


Kettlebell Clean:

Muscles worked – The listed above plus those that are used in the goblet squat; quads, hip flexors, lats, calves, gluteal muscles and the hamstrings.

Application – Not exactly as transferrable as the power clean – just a movement that helps the heavier the item is that you need to move. But much bang for your buck on this movement as you can see.