Class Descriptions

We offer classes 7 days a week with Certified Trainers.  The same class is offered at each time during the day, with a differ class offered each day of the week. The classes are constantly rotating allowing you to work all your major muscle groups througout the week.
K-On The Minute-This workout consists of all EMOM (every minute on the minute) set. They can utilize kettlebells, body bars, TRX, speed ropes and body weight! Sets can vary in time from 3-10 minutes. K-Power Trains the body in heart rate zones 3 and 4 - effectively challenging the top edge of aerobic metabolism to increase lean muscle and burn body fat.  For aspiring and current athletes, this is your chance to improve speed and strength.  Tools used may include: Kettlebells, Heavy Bags, and Body Weight.
K-Strong Pure Strength Training - Trains the body in heart rate zones 2, 3, and 4 - effectively keeping the body in a fat-burning heart rate while building lean muscle.  Exercises are specific to strength training and typically do not include power or cardiovascular movements.  Tools used may include: Weighted Bars, Suspension Trainers, Resistance Bands, Kettlebells, and Body Weight.  
K-4 Trains the body with intense bouts of heart rate zones 4 or 5 alternating with zone 2.  This high-intensity interval workout includes power movements and cardiovascular movements.  Tools used may include: Kettlebells, Suspension Trainers, Weighted Bars, Resistance Bands, Heavy Bags, and Body Weight.
Kickboxing Trains the body in heart rate zones 1, 2, 3, and 4, depending on the emphasis of upper or lower body exercises.  This workout improves cardiovascular strength while increasing muscle tone, core strength, and flexibility.  Tools used may include: Heavy Bags, Weighted Bars, and Body Weight.  *Kickboxing Gloves are required for this class.
Circuit Circuit is designed to include all equipment, kettlebells, battle ropes, TRX, resistance bands, bodyweight and more. Circuit challenges all muscle groups, work cardiovascular strength, and motivate members to work to their greatest potential.  Enjoy the variety and intensity of exercises at a nonstop pace during a Kosama circuit workout!
K-Rock K-Rock, also known as Kosama-Reps Of Complex Kettlebells, is a high-intensity strength class where members focus on form while challenging themselves to continue to increase reps and lift more weight during class.
Warrior Blast Trains the body in heart rate zones 3 and 4.  Warrior Blast is the perfect blend of strength, plyometric cardio, and core work.  Enjoy a workout combining suspension trainers and your own body weight for an all-out challenge and calorie-burning blast. CoreX Trains the body is heart rates zones 1, 2, and 3,  CoreX is designed to provide you with the right blend of yoga, pilates, core work, and flexibility to improve mental focus, flexibility, balance, and confidence.  This class will burn calories, tone your core, and provide you with the active recovery needed to continue your weekly workouts.  
K-Recovery Trains the body in heart rate zones 2 and 3.  K-Recovery is designed to build strength by holding positions with TRX bands and your own body weight.  This class will also incorporate light plyometric exercises to warm up and stretch out your muscles.    
K-Burn Trains the body in heart rate zones 2, 3, and 4.  K-Burn is a perfect blend of plyometrics, core strength, and yoga exercises.  This workout improves cardiovascular strength while increasing muscle tone and flexibility.  
K-HIIT Cardio Trains the body with intense bouts of heart rate zone 4 alternating with zone 3, effectively keeping the body in a calorie-burning heart rate while building cardiovascular strength.  This high-intensity workout includes power movements and plyometric exercises.  K-HIIT Kettlebells Trains the body with intense bouts of heart rate zone 4 alternating with zone 3, effectively keeping the body in a fat-burning heart rate while building muscle strength.  This high-intensity workout includes power movements with the use of kettlebells.  Enjoy a total-body workout that allows you to improve speed and strength.  Tools used may include: Kettlebells, Weighted Bars, & Body Weight.  
K-Blast Trains the body in heart rate zones 4 and 5.  K-Blast is a high-intensity strength class where members focus on form and are given sets of reps to complete at their own pace in a specific amount of time.  Cardio bursts in between kettlebell sets are used to elevate heart rate, shooting for zone 5.  Tools used may include: Kettlebells, Weighted Bars, and Body Weight.  
K-Endurance Trains the body in heart rate zone 4 with longer stretches of cardiovascular strength and plyometric exercises to build endurance.  Enjoy the variety and intensity of exercises at a nonstop pace during this total-body workout!  
K-Overload Trains the body in heart rate zones 3 and 4.  K-Overload is designed to use heavy bags, suspension trainers, and body weight to build cardiovascular strength, increase muscle tone, and improve core strength.  With the variety and intensity of exercises, members enjoy an all-out challenging, calorie-burning class!  Tools used may include:  Heavy Bags, Weighted Bars, Suspension Trainers, and Body Weight.  *Kickboxing Gloves are required for this class.  
Benchmark Workouts Benchmark workouts are designed to test and challenge your athletic ability.  With each new benchmark workout comes a brand new set of challenges that may include completing as many reps as possible with specific strength and cardiovascular exercises, as well as completing
K-Power This workout includes about 3 minutes of work followed by 60 seconds of rest. Each movement builds onto the next in both time and difficulty, finishing with a cardio