Tag: Group Classes

Strength Training with Kettlebells: Your Multitool for Improved Movement

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The following entry is by guest author Thérèse Harvey, certified kettlebell instructor and independent personal trainer at The Yard Strength Training in Lower Pac Heights.

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Kettlebells are in just about every gym these days, but they’re so much more than a quick swap for a dumbbell of the same size. If you’ve only used them as an alternate weight for squats and lunges, then you’re missing out on the unique properties of this historied equipment, which originated in agricultural Russia and was eventually adopted for portable, energy-efficient training by the Soviet military . 

About two hundred years later, kettlebell training is beneficial for anyone looking to build “functional” strength and improve movement quality. The unique shape of the bell allows for a variety of dynamic movements that demand extra work from the core and stabilizer muscles especially. Those seeking multi-dimensional core control, improved stability, power development, overall conditioning and adaptive strength will benefit from learning foundational kettlebell movements such as the swing, clean, press, and turkish get-up.

While kettlebell movements take time to master, the physical skills they improve transfer to daily life as well as other forms of sport and strength training. They improve full body control, increase mobility, and teach integrated movement. You can get a time-efficient, full body conditioning workout with a single kettlebell in as little as 20 minutes, but you can also incorporate them into your normal routine for movement prep, or as a metabolic finisher. 

Kettlebells are a compact, powerful tool—accessible to beginners, challenging for advanced lifters, and endlessly adaptable as your training evolves.

Sign up for Thérèse’s kettlebell workshop on Saturday, December 13th at The Yard Strength Training in Lower Pac Heights or book your pod reservation and start training kettlebells today.

The Race Continues: Coach Gunther’s HYROX Journey

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At The Yard, we believe in training for something bigger. For Coach Gunther, that “something” is HYROX—the global fitness competition that blends endurance and strength in a race unlike any other. We sat down with Gunther to talk about her international HYROX experience, why she brought the sport to The Yard, and what keeps her coming back to the start line.

What got you interested in HYROX?

Two years ago, I was going through a tough time and started running to prove to myself that I could do hard things. A few months in, I discovered HYROX on social media. It was the perfect mix of strength and endurance, and I’ve always loved lifting and feeling strong. I was originally planning to race in Anaheim and take a separate trip to the Nordics, when I noticed a HYROX race in Copenhagen. So I figured—why not combine the two and take on my first race internationally?

How did your first HYROX comp go?

It was so much fun! There’s nothing like the energy in the room your first time. I didn’t go in with a goal time; I just wanted to finish. That mindset really let me soak it all in. I connected with people from all over the world on the course and at the water stations—we were all in it together.

What made you want to become a HYROX trainer?

That first comp in Copenhagen was so memorable, and I knew I wanted to bring that same energy back home to Mill Valley. HYROX training builds both confidence and community, and I love helping people realize what they’re capable of. I’ve introduced the format to friends, family, and first-timers who never thought they’d do something like this—watching them gain strength and pride through the process has been the best part.

How did your NYC and Sydney comps go?

Great, and very different! The NYC venue was outdoors on the pier, which was super cool. I ran a solo race Friday and a relay with friends Sunday. I trained more seriously for my solo race and cut 9 minutes off my previous time, though there’s still room to grow! The relay was chaotic in the best way—lights, noise, late night energy. Sydney was special because I did my first mixed doubles with my older brother. The men’s weight was no joke, but my strength training at The Yard carried me through.

Any funny or memorable stories along the way?

Definitely. One of the funniest was during our NYC relay. In a HYROX relay, three teammates stay in the relay zone while the fourth competes, so we didn’t see each other perform. When we reviewed the footage later that night, we saw one of my friends doing 80 meters of burpee broad jumps—her first time trying them was 30 minutes before the race!

More meaningfully, my parents came to support me in Copenhagen and NYC. They used to cheer me on at basketball and softball games, but it’s rare as an adult to have your parents see you chase something new. That meant a lot to me.

Join the Movement

Want to try HYROX-style training for yourself? You can now join Coach Gunther for HYROX HIIT classes every Tuesday and Thursday at 6 PM at The Yard Mill Valley. These workouts are designed to mimic real HYROX events and will help you build the grit, endurance, and strength needed for race day.

And don’t miss our Summer Social on August 16, where we’ll host a mini HYROX community competition open to members, trainers, and clients from all locations. It’s your chance to test your training in a fun, supportive environment.

You can also join our monthly PFT (Physical Fitness Test) Saturdays, a great way to benchmark your strength and cardio progress.

Whether you’re gearing up for your first race or just looking to push your limits in a new way, HYROX at The Yard is your gateway to a whole new level of training.

See you at the starting line.

The Race is On: HYROX HIITs The Yard

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Train for The World Series of Fitness Racing at The Yard

Are you ready to push your limits, test your endurance, and compete like never before? The Yard is now a certified HYROX training club where you can get race-day ready for the world’s biggest fitness race. Whether you’re an experienced competitor or just looking to challenge yourself in a new way, our new HYROX HIIT class is designed to build strength, stamina, and mental resilience so you can dominate on race day.

What is HYROX?

HYROX isn’t your typical race—it’s a global fitness competition that fuses functional strength training with endurance running. Participants complete eight rounds of 1 kilometer runs, each immediately followed by a challenging functional workout station, including: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls.

It’s a full-body test of power, endurance, and mental toughness, making it the ultimate race for hybrid athletes who want to challenge themselves beyond the usual lifting sessions or cardio workouts.

HYROX HIIT at The Yard

To help you train smarter and perform better, The Yard now offers HYROX HIIT classes at our Mill Valley location, led by Coach Gunther, a certified HYROX coach. These sessions are programmed to mirror real race conditions, sharpening your speed, strength, and overall fitness so you can tackle every station with confidence.

Class Details:

📍 The Yard – Mill Valley

📅 Tuesdays & Thursdays

⏰ 6-7 PM

👊 Led by Coach Gunther

Expect a strategic blend of the official race exercises plus complimentary movements like kettlebell swings, lunges, squats, deadlifts, OH presses, and more—all designed to build race-day readiness with structured, progressive training.

Why Train for HYROX at The Yard?

At The Yard, we believe that training should prepare you for real-world performance—not just numbers on a leaderboard. Whether you’re gearing up for your first HYROX event or looking to beat your personal best, our training approach gives you the tools to succeed.

Expert Coaching – Coach Gunther’s passion for strength and endurance training ensures every session is structured, purposeful, and race-focused.

Community Support – Train alongside like-minded athletes who push and motivate each other toward new personal records.

Performance-Based Programming – Every session is strategically built to help you improve endurance, power output, and efficiency in HYROX race movements.

Ready to Race?

The countdown is on, and we want YOU to be part of the action. Whether your goal is to compete in HYROX, get stronger, or build next-level endurance, these classes will get you there.

Spots are limited, so sign up now and get race-ready with The Yard X HYROX! The best part? All of our small group classes are included in our unlimited monthly memberships–so you can come as often as you’d like for the same price.

See you on the course. 💪