strength and conditioning

F5 is the only gym in the MidCity, Hollywood and Westside area of Los Angeles that is an accredited StrongFirst Gym. teach the premier Kettlebell and Barbell system in the world developed by Pavel Tsatsouline, Master of Sports, and a former Soviet Special Forces physical training instructor who founded the RKC and then in 2012 branched off to launch StrongFirst – the school of strength. StrongFirst has preserved the best RKC standards and traditions, and it continues to improve on them. Kettlebells are used to perform explosive and static exercises that combine cardiovascular, strength & flexibility training.

Our strength coaches are SFG/SFL certified instructors. They take pride in their high standards and detailed attention to technique, safety, and results using the kettlebell, barbell, and body weight for resistance exercise.

Learn kettlebell exercises such as the swing, clean, get-up, press, snatch, and front squat to build strength, improve cardio and gain endurance. Perfect barbell lifts like the squat, deadlift, bench and press to build muscle and strength. Get a strength and cardio workout in one! This class is great for all levels of fitness. Perfect barbell lifts like the squat, deadlift, bench and press to build muscle and strength.

You’ll get a strength and cardio workout in one, saving you time while you while getting your strong and fit. This program is suitable for all levels.

Everyone starts at F5 with 1 Private Strength Intro Session before attending classes. Even if you have prior lifting experience this will be an informative session on your fundamental techniques in kettlebells and lifting to prepare you for classes. The session is one on one with an F5 coach, so we can customize it to your level.

OG Strength

Our OG Strength classes are on a Monday, Wednesday, Friday program with one (or two) main lift(s) (noted in the name), one supplemental lift (bodyweight, bands, or kettlebell), and kettlebell conditioning at the end of class for a well rounded, total body strength and conditioning workout.

We utilize a rotating 7-week cycle in our strength programs. For a student’s first few weeks at F5 they will start in the “Starting Strength” track. After continued progress, they can start the next 7-week cycle in either Hypertrophy (higher reps, lower weight) or 5-3-1 (focus on pure strength gains with lower reps and higher weight.

All students do the kettlebell conditioning together, which is scale appropriately to the student’s level.

We recommend a 3-day a week (MWF) schedule to get the best strength results from this program. For missed classes during the week, intermediate and advanced students can make-up lifts/workouts in during gym times.

The schedule of the main lifts is as follows:

Monday – Squat (and a supplemental pull/rows like TRX)
Wednesday – Bench (and a supplemental pull/rows like TRX )
Friday – Deadlift & Overhead Press

Class format is divided into 3 parts:

1. Warm Up

2. Strength: Barbell or Kettlebell

3. Conditioning: Kettlebell and Body Weight Complexes

PLEASE NOTE:
* All students are required to take 1 private strength intro before attending class. Please call for info!

Strong 2.0
Our Strong 2.0 classes are on a Tuesday/Thursday program with two main lifts (noted in the name) and kettlebell/bodyweight conditioning at the end of class for a well rounded, total body strength and conditioning workout.
Additional conditioning in Fighter Fit or Kettlebell Drills and Skills on weekends (or during the week) is recommended for fat loss and overall results.

Advanced students can make-up lifts and/or do additional conditioning during open gym times.

We utilize a rotating 7-week cycle in our strength programs. For a student’s first few weeks at F5 they will start in the “Starting Strength” track. After continued progress, they can start the next 7-week cycle in either Hypertrophy (higher reps, lower weight) or 5-3-1 (focus on pure strength gains with lower reps and higher weight).

All students do the kettlebell conditioning together, which is scale appropriately to the student’s level.

The schedule of the main lifts is as follows:

Tuesday– Deadlift & Overhead Press
Thursday – Squat & Bench

Class format is divided into 3 parts:

1. Warm Up

2. Strength: Two Barbell or Kettlebell Lifts

3. Conditioning: Kettlebell and Body Weight Complexes

PLEASE NOTE:
* All students are required to take 1 private strength intro before attending class.

Fighter Fit

This is a fun fitness conditioning class designed to build lean muscle and burn fat.

The programming is inspired by how our pro fighters get in top shape for their sport with HIIT training. You will focus on developing good movement patterns with free weight and body weight exercises for strength as well as improve balance, core strength, endurance, stamina, and agility!

Class format:

  1. Warm up 10 mins
  2. Lower-body resistance training strength sets 10 mins – kettlebell or body weight
  3. Upper-body resistance training strength sets 10 mins – kettlebell or body weight
  4. Circuit training using full body metabolic conditioning, core stabilization, aerobic training, power training, resistance training and bodyweight training. 20 mins
  5. Finisher/Stretch/Cooldown – 5-10 mins
HIIT and Lift 101 - (Drop-in Friendly)

HIIT and Lift 101 is a fun, functional, HIIT fitness conditioning class designed with fat burning in mind – it’s beginner friendly, and the intensity is self-paced, so even fitness junkies can get a serious workout.

The programming is inspired by how our pro fighters get in top shape for their sport with HIIT training.

You will focus on developing good movement patterns with free weights for strength as well as improve balance, core strength and agility all while working up a serious sweat with interval training.
New class program each week, on a 5-week rotating schedule.

No gloves or wraps are needed for the class; it’s all conditioning work and not a kickboxing class.

Class format:

  1. Warm up 10 mins
  2. Lower-body resistance training strength sets;  10 mins – kettlebell, dumbbell, or body weight
  3. Upper-body resistance training strength sets; 10 mins – kettlebell, dumbbell, or body weight
  4. Circuit training, interval training, complexes or supersets using full-body metabolic conditioning, core stabilization, aerobic training, power training, resistance training, and bodyweight training; 20 mins
  5. Finisher/Stretch/Cooldown; 5-10 mins
Trigger Point Rollout
Want to move better, feel better, perform better and look better?
 

Increase your mobility, reduce stress, decrease muscle pain and soreness, improve recovery and posture with this foam rolling and trigger point recovery class designed to help you tackle tough workouts in the gym and improve movement and mood so you can live your best life outside the gym too.

Techniques include dynamic warm-ups, foam rolling, and trigger point therapy. 

Mixed level class, beginners welcome, no prerequisites!

Stretch Flow Revive
Want to move better and feel better?
 
Increase your flexibility and mobility with this stretch class designed to help you tackle tough workouts in the gym with better recovery, improved form and reduced stress so that you can live your best life inside and outside the gym.
 
Techniques include corrective exercises, dynamic and static stretching.
 
Mixed level class, beginners welcome, no prerequisites!

Look for Strength classes in the Class Schedule.

Get strong, confident, and fit with F5!

Get Started

Questions? Call us!

(323) 285-5348

805 S La Brea Ave Los Angeles, CA 90036