About Us

Our focus is strength and conditioning.
We’re not a weight loss gym.

In our gym, most of the fat you lose will be replaced with muscle. You might even gain weight.

We believe that what your body can do is more important than how much your bo

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StrongFirst Gym

StrongFirst Gym I’m pleased to announce that BKC is now a StrongFirst Gym! What does it mean to be a StrongFirst Gym? It means that our facility, and our instructors, have met the very high standards that have been set by StrongFirst to receive accreditation. What is StrongFirst? StrongFirst is a school of strength that […]

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coaching kids

Coaching Kids

I’ve recently become one of those parents on the sidelines watching their kids play sports. It’s super exciting, but I’ve seen a lot of things I don’t like when it comes to coaching kids. Things that are going to end kids’ sporting careers before they even get started. Although my kids are only a couple […]

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One Woman’s Journey to be StrongFirst

by Karen Anderson I first learned about kettlebells back in the late 1990’s / early 2000’s. I was training in Tang Soo Do, a traditional Korean martial art at a dojang just outside of Philadelphia. A guest instructor visited one day to teach us some drills to help with our conditioning for sparring. He casually […]

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Kettlebell Training for Strongman

It should come as no surprise to anyone familiar with StrongFirst principles that the way we use a kettlebell has application to most any sport. There simply is no tool better for strength & conditioning than the kettlebell and StrongFirst leads the way for this training modality. What is lesser known is how the kettlebell […]

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StrongFirst SFG Certification – Chicago 2018

This past weekend I was in Chicago for the StrongFirst SFG Kettlebell certification at the “Dome of Strength”. It’s an indoor baseball stadium, a pressurized Dome, that for the past 5 years has hosted SFG level 1 & 2 certifications. This year we had over 120 people certifying including about 30 instructors from all over […]

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Fat Bell Swing (and other exercises)

Fat Bell Swing OTL Variations Outside the Leg Swing – way better with a Fat Bell than a kettlebell! I never liked doing OTL swings with a kettlebell because the ball is put right in the path of the knee. So if you make a mistake, you’re taking out your knee joint. With a Fat […]

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Fat Bell – Introduction and Review

Innovation in strength training doesn’t happen often when it comes to “free weights”. Other than barbells, dumbbells and kettlebells, what else is there? Machines and odd-objects aside, there’s only so many ways to put a handle on a weight and lift it. For over a century, the barbell has reigned king, and rightfully so. There’s […]

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trump kaepernick

Donald Trump Body Comparison

  I’m calling out all of the athletes and fitness people who are comparing their bodies to Donald Trump – we get it, you don’t like the president. But unless you’re in your 70’s as well, it’s kinda silly. Even if you are a buff senior citizen, when did it become OK to make fun […]

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Balance and BKC

Balance When I was a high school Latin teacher, I was always asked “Why Latin?”. My response was always “Because studying Latin lets you touch everything-language, history, philosophy, even martial arts”. All the things I love to do. This is the same response I have when asked “Why Kettlebells?”. The training touches on, and helps […]

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