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#flexiblesteel

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TOP POSTS

✴"Flexibility isn't showing off how your leg can stretch... it's showing how your
perseverance can stretch." ✴ 📸ph.credit @dlabphotography (all rights reserved @flexiblesteelinternational )
#flexibility#flexiblesteel#certification
#perseverance#body#mind#strength
#staywild#stayfocused#stronger
#stretch#improve#increase#spreading
#pic#bw#photo#dlab

@vegan_workout daaaaleko mi do Ciebie ale z #flexiblesteel w końcu Cię dogonię 😁😎 #popierwszejoga #yoga #progress

I would like to Introduce coach @jacqgradish to the PEP Family as she will be one of our leading Coaches this Off-Season in our Pro Training Program! She is considered one of the Top Coaches in Canada and has a World Class Training Background!
Jacqueline worked as a Strength and Conditioning consultant for the Toronto Maple Leafs and Toronto Marlies for 4 years (2010-2014). She specializes in Injury Prevention Training (Mobility/Flexibility/Breathing) while being a certified Strong First Kettlebell Instructor (Level 2)
All our Pro Athletes will take there Game to the Next Level this Off-Season with Jacqueline here Leading the Way #PEPFast
****Please make Sure to give here a Follow @jacqgradish
........
#mobility #movement #flexibility #injuryprevention #flexiblesteel #breathing #corecontrol #stretching #balance #stabilization #stability

#flexiblesteel #stretch #mobility #jolapajak kurs instruktorski Flexible Steel 😊nowe metody które niebawem wdrożę Wam do treningu dzięki czemu poprawicie swoją mobilność i elastyczność .

Do you want to improve your overhead position for various kettlebell lifts, barbell lifts, and gymnastic skills?

Introducing Loaded Lat/Triceps Stretch and T-Spine Mobility Drill

Kneel on both knees in front of the bench. Grab a light kettlebell by the horns, bottom up, just like for kettlebell hallo. Place your elbows on the bench, bend your elbows, lower the kettlebell your back, and place it anywhere at your T-spine - not cervical spine. Sit back, let the shoulder flex, and the T-spine extend. Keep the neck slightly extended. Depending on your T-spine mobility and lats/triceps flexibility, your body will be more or less perpendicular to the floor.

Use PNF stretching - push down with your elbows into the bench, then relax with a sigh of relief. Let the kettlebell help you to extend the thoracic spine, and flex your shoulders. You will sink lower. Don’t hyperextend at your lower back. Repeat.

To get out of the stretch, first get your knees closer to the bench, and then lift the kettlebell from your T-spine, extend your elbows and bring the bell forward (French Press). There should be no uncomfortable pressure on your vertebrae, and thanks to a relatively big surface of the kettlebell there won’t be. Still, if needed, assume the starting position, and ask your training buddy to place a towel on your back before you put a kettlebell on your T-spine.

The drill was first introduced by Dr. Stuart McGill - without kettlebell, with the hand clasped behind your head. I have added the kettlebell.

#SIMPLEXSTRONG #StrongFirst #FlexibleSteel #Antifragile #Resilient

Had a great weekend training with StrongFirst master Jon Engum!!! Both courses of SFG & FlexibleSteel indeed superbly sculpt me into a better fighter!!! #StrongFirst #SFG #FlexibleSteel #MMA #strength

I know! All I post is get ups. Come on though 12 kilo and a 48 kilo. Little shaky but it'll get better! Always progress!! #rkc #strongfirst #hardertokilltraining #flexiblesteel #olympix

MOST RECENT

✴"Flexibility isn't showing off how your leg can stretch... it's showing how your
perseverance can stretch." ✴ 📸ph.credit @dlabphotography (all rights reserved @flexiblesteelinternational )
#flexibility#flexiblesteel#certification
#perseverance#body#mind#strength
#staywild#stayfocused#stronger
#stretch#improve#increase#spreading
#pic#bw#photo#dlab

Co dobrego robicie dla Waszych pleców po treningu lub w przypadku dolegliwości w życiu codziennym?

Zapraszam na zajecia i na treningi indywidualne :) #mobility #mobilitywod #mobilitywork #made2move #flexiblesteel #pretzel #bretzel #flexiblesteelpolska #bettermovement #movement #movebetter #spine #kregoslup #health #sport #zdrowie #thunderbell #hardycrossfit

근육통엔 스틱모빌리티
____________STRONG_FIT____________
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진해 케틀벨 전문 트레이닝센터 | 스트롱핏
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▪️OPEN EVENT
정가 150,000 원 -> 100,000 원
( 총 40명 선착순 | Class당 8명 정원 제한 ) - 오후 7시 마감
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▫️수업일정
AM 9 , 10 | PM 2, 7 , 8 , 9
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문의 • 010.3592.4186
창원시 진해구 태평로 52-1
(이동장병숙소BEQ, 남원로타리 근처)
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#진해운동#진해다이어트#진해헬스#진해pt#진해그룹pt
#grouptraining#strongfirst#sfg#gfm#fms
#stickmobility#flexiblesteel#kettlebell#케틀벨
#케틀벨전문트레이닝#소도구운동#체형교정#STRONGFIT
#운동#다이어트#창원운동#창원다이어트#진해크로스핏
#크로스핏#진해피티#crossfit#진해맛집#일상#소통

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근육통엔 스틱모빌리티
.
.
____________STRONG_FIT____________
.
.

진해 케틀벨 전문 트레이닝센터 | 스트롱핏
.
.
▪️OPEN EVENT
정가 150,000 원 -> 100,000 원
( 총 40명 선착순 | Class당 8명 정원 제한 ) - 오후 7시 마감
.
▫️수업일정
AM 9 , 10 | PM 2, 7 , 8 , 9
.
문의 • 010.3592.4186
창원시 진해구 태평로 52-1
(이동장병숙소BEQ, 남원로타리 근처)
.

#진해운동#진해다이어트#진해헬스#진해pt#진해그룹pt
#grouptraining#strongfirst#sfg#gfm#fms
#stickmobility#flexiblesteel#kettlebell#케틀벨
#케틀벨전문트레이닝#소도구운동#체형교정#STRONGFIT
#운동#다이어트#창원운동#창원다이어트#진해크로스핏
#크로스핏#진해피티#crossfit#진해맛집#일상#소통

Last year I was encouraged to take the #StrongFirst #FlexibleSteel class. @kettlebeast was teaching it at @ampfit. On the left is pretty much me trying with all effort to touch my toes. It's pretty much been at that since I was a little kid. Now granted during the actual class day I was able to touch my toes fully after a full day of stretching. Believe it or not I do keep up with stretching on my own time. Maybe not with the insane effort I did during Flexible Steel but I still do most of the stretches and even read the booklet now and then. I actually haven't bothered to touch my toes until this week. It never really occurred to me that all that stretching consistently actually has kept me flexible enough to do this still. It was pretty surprising and starting to make all the dots connect in my head. This may seem like a silly accomplishment to some humans but it's pretty mind blowing to me for a guy that failed all the stretch tests in PE class as a kid. Not sure what the point of my story is. I guess put in the effort to stretch. Look up Flexible Steel. No regrets in taking it. Thnx @owenchau & @kettlebeast

First time trying to string patterns together. Got a lot of work to do but it feels good to be creative. Work in progress #kingcobrafit #indianclubs #indianclubswinging #yyj #shoulderhealth #brainfood #firstrepcounts #flexiblesteel #flexiblesteelinternational @5ringssystems

Motywacja fajna rzecz 😉
A że dużo dźwiga się głową .. to siła od dobrych duszków robi swoje 😉💪
Wczoraj 28 kg weszło z zapasem .. to postanowiłam że jednak sprawdzę to 32 kg w #chinup 😉
Po konsultacji z @g_palasz wlazło 3 x 24 kg w ciągu - dzięki bracie kettlowy za doglądanie mnie i Twoje czujne oko 😉💪😊
A że nie ma dźwigania bez filmu to.. się dzielę 😉
A teraz moje drabinki w #pullups i dalej #muscleup na tapecie 😂🤘 - bom nieogar 😉

#chinup
#strongfirst
#FlexibleSteel
#sosnowiec
#trening

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프레스 전엔 암바
.
.
☑️클래스 인원 현황
오후 7시 : 마감
오후 8시,9시 : 각 1자리 보유
.
.
____________STRONG_FIT____________
.
.

진해 케틀벨 전문 트레이닝센터 | 스트롱핏
.
.
▪️OPEN EVENT
정가 150,000 원 -> 100,000 원
( 총 40명 선착순 | Class당 8명 정원 제한 ) - 오후 7시 마감
.
▫️수업일정
AM 9 , 10 | PM 2, 7 , 8 , 9
.
문의 • 010.3592.4186
창원시 진해구 태평로 52-1
(이동장병숙소BEQ, 남원로타리 근처)
.

#진해운동#진해다이어트#진해헬스#진해pt#진해그룹pt
#grouptraining#strongfirst#sfg#gfm#fms
#stickmobility#flexiblesteel#kettlebell#케틀벨
#케틀벨전문트레이닝#소도구운동#체형교정#STRONGFIT
#운동#다이어트#창원운동#창원다이어트#진해크로스핏
#크로스핏#진해피티#crossfit#진해맛집#일상#소통

.
프레스 전엔 암바
.
.
☑️클래스 인원 현황
오후 7시 : 마감
오후 8시,9시 : 각 1자리 보유
.
.
____________STRONG_FIT____________
.
.

진해 케틀벨 전문 트레이닝센터 | 스트롱핏
.
.
▪️OPEN EVENT
정가 150,000 원 -> 100,000 원
( 총 40명 선착순 | Class당 8명 정원 제한 ) - 오후 7시 마감
.
▫️수업일정
AM 9 , 10 | PM 2, 7 , 8 , 9
.
문의 • 010.3592.4186
창원시 진해구 태평로 52-1
(이동장병숙소BEQ, 남원로타리 근처)
.

#진해운동#진해다이어트#진해헬스#진해pt#진해그룹pt
#grouptraining#strongfirst#sfg#gfm#fms
#stickmobility#flexiblesteel#kettlebell#케틀벨
#케틀벨전문트레이닝#소도구운동#체형교정#STRONGFIT
#운동#다이어트#창원운동#창원다이어트#진해크로스핏
#크로스핏#진해피티#crossfit#진해맛집#일상#소통

Ostatnio rozkminiam że we mnie mniej dziecka niż bym chciała 😉
Wszystkim zawsze mówię że wystarczy czasem ściana i metr podłogi żeby się zmęczyć 😉
No i jako instruktor #FlexibleSteel buduję mobilność - a do czego ?
Narzędzie to wykorzystuję np. do wzmocnienia do wzorca #handstand.
Rozciąganie ramion w warunkach obciążenia rozwija gibkość napięciową nadgarstków i łokci - które musisz wzmocnić jeśli chciałbyś stać czy chodzić na rękach.
Mostek ponadto mocno wzmacnia łańcuch tylny, buduje głębokie warstwy mięśni przykręgosłupowych - a to nasza zbroja do pracy z ciężarem 😊

Ponadto tak też rozciągamy zginacze biodrowe czy spięte obszary brzucha, ud i kolan które męczyliśmy całą godzinę w progressowaniu pozycji #hollowbody do wzorca #pullup.
Inna sprawa to też to że na filmie widoczna rotacja ramienia wzmocni mięśnie pierścienia rotatorów - jednego z najczęstszych urazów z którymi trafiają do mnie na salę podopieczni.

Same pozytywy - i tak często kończymy treningi 😊

Wbijajcie na zajęcia 😊💪 #mobilityday
#mostek
#ckbsosnowiec
#crossboxevolution
#beflexible

Total Tension Complex - 7th pressing session, planned on going for 7 but decided to stay at a top set of 6 to focus on keeping abs tighter (especially for the top set). Simple adjustments can make for huge changes. In this case, the adjustment takes way more out of me. 😵💤 Thanks again @drmichaelhartle for pointing it out 🙏🏽 There is no good or bad per say, any change is a sign of progress.
I’m pretty sure I got that from @5ringssystems 🤔😁 #alwaysmakingprogress #neversettle #ampfit #strongfirstcanada #strongfirst #flexiblesteel #progressisprogress

Piano piano, incrementando la flessibilità unendo la forza e il controllo del carico, per raggiungere la profondità. :)
#flexiblesteel#flexibility#improve
#control#hips#mobility#stretch
#kettlebell#bodyweight
#press#split#exercise#gym

Control my body is not easy.
But body is easier than mind.
Flexible body and mind can help me.

#flexiblesteel
#파워존합정 #합정케틀벨
#strengthbyHYUNJIN
#strongfirst by #pavel
#simplandsinister
#SFG #SFB #SFL
#powerzone #파워존 #케틀벨

네발기기(crawl)포지션과 케틀벨 . .

감사하게도 오후 7시 타임은 정식오픈과 동시에
정원이 다 차서 대기예약만 가능하십니다 😭
.

나머지 타임은 아직 오픈이벤트 진행중이오니,
편하게 문의주시면 답변드리겠습니다 .
.
. .
.

진해 케틀벨 전문 트레이닝센터 | 스트롱핏
.
.
💡 정식 OPEN - 12월 11일
.
▪️OPEN EVENT
정가 150,000 원 -> 100,000 원
( 총 40명 선착순 | Class당 8명 정원 제한 ) - 오후 7시 마감
.
▫️수업일정
AM 9 , 10 | PM 2, 7 , 8 , 9
.
문의 • 010.3592.4186
창원시 진해구 태평로 52-1
(이동장병숙소BEQ, 남원로타리 근처)
.
.
#진해운동#진해다이어트#진해헬스#진해pt#진해그룹pt
#grouptraining#strongfirst#sfg#gfm#fms
#stickmobility#flexiblesteel#kettlebell#케틀벨
#케틀벨전문트레이닝#소도구운동#체형교정#STRONGFIT
#운동#다이어트#창원운동#창원다이어트#진해크로스핏
#크로스핏#진해피티#crossfit#진해맛집#일상#소통

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네발기기(crawl)포지션과 케틀벨
.
.
.
감사하게도 오후 7시 타임은 정식오픈과 동시에
정원이 다 차서 대기예약만 가능하십니다 😭
.

나머지 타임은 아직 오픈이벤트 진행중이오니,
편하게 문의주시면 답변드리겠습니다 ^^
.
.
____________STRONG_FIT____________
.
.

진해 케틀벨 전문 트레이닝센터 | 스트롱핏
.
.
💡 정식 OPEN - 12월 11일
.
▪️OPEN EVENT
정가 150,000 원 -> 100,000 원
( 총 40명 선착순 | Class당 8명 정원 제한 ) - 오후 7시 마감
.
▫️수업일정
AM 9 , 10 | PM 2, 7 , 8 , 9
.
문의 • 010.3592.4186
창원시 진해구 태평로 52-1
(이동장병숙소BEQ, 남원로타리 근처)
.
.
#진해운동#진해다이어트#진해헬스#진해pt#진해그룹pt
#grouptraining#strongfirst#sfg#gfm#fms
#stickmobility#flexiblesteel#kettlebell#케틀벨
#케틀벨전문트레이닝#소도구운동#체형교정#STRONGFIT
#운동#다이어트#창원운동#창원다이어트#진해크로스핏
#크로스핏#진해피티#crossfit#진해맛집#일상#소통

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맘고생 많이 했으니 이제 대박나라 손사장 ❤️
.
#Repost @_strong_fit_ (@get_repost)
・・・
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어느덧 짧았던 가오픈기간이 끝나고
오늘부터 정식오픈으로 본 계약 수업이 진행됩니다 !
.

감사하게도 오후 7시 타임은 정식오픈과 동시에
정원이 다 차서 대기예약만 가능하십니다 😭
.

나머지 타임은 아직 오픈이벤트 진행중이오니,
편하게 문의주시면 답변드리겠습니다 .
.
. —�—�—�—�—�—�—�—�—�—�—�—�
.
.

진해 케틀벨 전문 트레이닝센터 | 스트롱핏
.
.
💡 정식 OPEN - 12월 11일
.
▪️OPEN EVENT
정가 150,000 원 -> 100,000 원
( 총 40명 선착순 | Class당 8명 정원 제한 ) - 오후 7시 마감
.
▫️수업일정
AM 9 , 10 | PM 2, 7 , 8 , 9
.
문의 • 010.3592.4186
창원시 진해구 태평로 52-1
(이동장병숙소BEQ, 남원로타리 근처)
.
.
#진해운동#진해다이어트#진해헬스#진해pt#진해그룹pt
#grouptraining#strongfirst#sfg#gfm#fms
#stickmobility#flexiblesteel#kettlebell#케틀벨
#케틀벨전문트레이닝#소도구운동#체형교정#STRONGFIT
#운동#다이어트#창원운동#창원다이어트#진해크로스핏
#크로스핏#진해피티#crossfit#진해맛집#일상#소통

.
어느덧 짧았던 가오픈기간이 끝나고
오늘부터 정식오픈으로 본 계약 수업이 진행됩니다 !
.

감사하게도 오후 7시 타임은 정식오픈과 동시에
정원이 다 차서 대기예약만 가능하십니다 😭
.

나머지 타임은 아직 오픈이벤트 진행중이오니,
편하게 문의주시면 답변드리겠습니다 .
.
. —�—�—�—�—�—�—�—�—�—�—�—�
.
.

진해 케틀벨 전문 트레이닝센터 | 스트롱핏
.
.
💡 정식 OPEN - 12월 11일
.
▪️OPEN EVENT
정가 150,000 원 -> 100,000 원
( 총 40명 선착순 | Class당 8명 정원 제한 ) - 오후 7시 마감
.
▫️수업일정
AM 9 , 10 | PM 2, 7 , 8 , 9
.
문의 • 010.3592.4186
창원시 진해구 태평로 52-1
(이동장병숙소BEQ, 남원로타리 근처)
.
.
#진해운동#진해다이어트#진해헬스#진해pt#진해그룹pt
#grouptraining#strongfirst#sfg#gfm#fms
#stickmobility#flexiblesteel#kettlebell#케틀벨
#케틀벨전문트레이닝#소도구운동#체형교정#STRONGFIT
#운동#다이어트#창원운동#창원다이어트#진해크로스핏
#크로스핏#진해피티#crossfit#진해맛집#일상#소통

Wczoraj kettle pod wspinaczkę sportową, a dziś miałam przyjemność pracować z rewelacyjną grupą na warsztatach Mobility. Wielkie dzięki za aktywnie spędzoną niedzielę i Wasz wkład osobowy :)
Wielka mobilna 🖑 #mobility #mobilitywork #mobilityflow #stickmobility #movement #movingpattern #flexiblesteel #flexibility #stretching #bettermovement #movebetter #made2move #thunderbell #sport #zdrowie #health #wrocław #wroclove

2018. 01. 28 Flexible Steel Lv.1 - Seoul

Remove the limitations of movement with 3S’ principles of Flexible Steel.

https://www.facebook.com/events/1972797399660153??ti=ia

#flexiblesteel
#flexiblesteelinternational
#powerzone선릉

5/5: Twisted Frog
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A blend of Turkish Getup, Armbar, and the Frog Series. The final skill in The Flexible Steel 5 by @flexiblesteelinternational.

PREACH @joshmavilia @joshmaviliafitness !!! 🙌🏻🙌🏻🙌🏻 One of the many reasons we love @zendengroup and @bostonbodypilates at MSC.

Have you tried our mobility class!?? Get your buns to Saturday morning 7am class in norwell! @msc_strength #mscnorwell

#mobility #flexiblesteel #strongfirst #zenden #mobilityandstrength #mscstrength

I would like to Introduce coach @jacqgradish to the PEP Family as she will be one of our leading Coaches this Off-Season in our Pro Training Program! She is considered one of the Top Coaches in Canada and has a World Class Training Background!
Jacqueline worked as a Strength and Conditioning consultant for the Toronto Maple Leafs and Toronto Marlies for 4 years (2010-2014). She specializes in Injury Prevention Training (Mobility/Flexibility/Breathing) while being a certified Strong First Kettlebell Instructor (Level 2)
All our Pro Athletes will take there Game to the Next Level this Off-Season with Jacqueline here Leading the Way #PEPFast
****Please make Sure to give here a Follow @jacqgradish
........
#mobility #movement #flexibility #injuryprevention #flexiblesteel #breathing #corecontrol #stretching #balance #stabilization #stability

We can learn how to align our own posture on open-Half kneeling.

#flexiblesteelinternational
#flexiblesteel
#powerzone선릉
#functionalmovementscreen

4/5: The Split Up
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Front Split combined with a Push Up. Th fourth skill in The Flexible Steel 5 by @flexiblesteelinternational.
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I had trouble with this one. It’s definitely not as pretty as one performed by @andzelika_tiger_zone.

When you work in a matted environment...be silly, play!! Enjoy your day, your strength, your mobility!! #strongfirst #flexiblesteel #gfm #sfg #sfb #mobility #flow #strength #play #silliness #thankful #slayerstrength

Tak łapie się balans z @outsidersathletes 😊
Dziękuję Ci za pomoc, instrukcje i ..i za przerywniki od treningu😉
Tak w przerwie od #muscleup .. próbuję pozostać z pełnym uzębieniem 😉
Co ciekawe to po chwili .. jakoś trochę łatwiej tak usiedzieć - ale gościnnie w @strefa_bykow wszystko tak byczo wychodzi 💪
... I miałam fajny dzień 😉
#dayoff
#freedoom
#naturalmovement
#strength
#strongfamily
#StrongFirst
#FlexibleSteel

3/5: The Gazelle
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Alternating Front Splits with support, using as much leg strength as possible. The third skill in The Flexible Steel 5 by @flexiblesteelinternational.

@Regranned from @katherinestreeton - Why choose between strength and flexibility when you can have both? - #regrann #dlabphotography #flexibility #strength #strengthisaskill #bebothflexibleandstrong #flexiblesteel

I know that my body is simply a reflection of my lifestyle - not my worth or value. 📸: @dlabphotography

So I've been providing online personal training since around 2013, but when @jonathan_goodman101 started the first training course to develop online trainers... I jumped on it.

Even Coaches need Coaches.

Nice to come home to find this today :) #mindfulstrength #personaltrainingperth #perthshire #kettlebells #strongfirst #sfg #flexiblesteel #gfm #strengthninja #strongworldproblems #hardcorehousedad #simplystronger #theptdc

2/5: The Gauntlet
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Pike, Straddle, Cobra, and reverse. Also known as a Pancake Roll Through. The second skill in The Flexible Steel 5 by @flexiblesteelinternational.

2018. 01. 28 Flexible Steel Lv.1 - Seoul

2017년 12월 10일 이내 등록 시 50달러 추가 할인되오니 좋은 기회를 놓치지 않으시길 바랍니다.

등록 시 할인코드(Launch)를 입력하셔야 $50달러 추가 할인됩니다.

https://www.facebook.com/events/1972797399660153??ti=ia

감사합니다.

#flexiblesteel
#flexiblesteelinternational
#powerzone선릉

A meeting of the Greater Vancouver SFG minds @balancemotion !!! Planning has begun on next year’s SFG Open Day. It’s going to get bigger and better every year, as we combine to educate and inform about our awesome strength and health system. We do not believe in competition between SFG instructors, and are thus committed to helping each other to even greater success! #StrongFirst #StrongFirstCanada #kettlebell #kettlebells #SFG #SFL #SFB #GFM #flexiblesteel #FMS #strength #health #happiness #cooperation #fun #vancouver #vancity #vancitybuzz #do

An awesome weekend @ampfit, participating in the Flexible Steel Indian Club Certification! James Neidlinger (@5ringssystems) did an absolutely amazing job leading the certification!!The Indian Clubs are going to become a very integral part of mine and my clients training from this day forward 😀👍🏼💪🏼#flexiblesteel #indianclubs #strongfirst #strongfirstcanada #physicalculture #strength #health #happiness #fitness #instafit #fun #do

운동전 몸풀기 —�—�—�—�—�—�—�—�—�—�—�—�
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진해 케틀벨 전문 트레이닝센터 | 스트롱핏
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💡12월 4일 - 12월 8일 무료수업 진행 ❗️ (가오픈)
부담없이 방문하셔서 수업 들어보세요 😊
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💡 정식 OPEN - 12월 11일
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▪️OPEN EVENT
정가 150,000 원 -> 100,000 원
( 총 40명 선착순 | Class당 8명 정원 제한 )
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▫️수업일정
AM 9 , 10 | PM 2, 7 , 8 , 9
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문의 • 010.3592.4186
창원시 진해구 태평로 52-1
(이동장병숙소BEQ, 남원로타리 근처)
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#진해운동#진해다이어트#진해헬스#진해pt#진해그룹pt
#grouptraining#strongfirst#sfg#gfm#fms
#stickmobility#flexiblesteel#kettlebell#케틀벨
#케틀벨전문트레이닝#소도구운동#체형교정#STRONGFIT
#운동#다이어트#창원운동#창원다이어트#진해크로스핏
#크로스핏#진해피티#crossfit#진해맛집#일상#소통

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