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Kettlebell Day

Warm Up
5 minutes of Turkish Get Up's


1 minute Swings
1 minute of planks

repeat for 10 minutes

rest 5 minutes

100 burpees

Join the Fight Against Muscular Atrophy

Xfit Warm Up

Bench Press 8 x3 working up to your 3RM

Rest 5 minutes

3 sets of max pull ups or inverted rows

rest 5 minutes

50 DB or Kettlebell swings

WOD

Xfit warm up

Deadlift 8x3 working up to your 3rm

rest 5 minutes

50 burpees
50 sit-ups
400 meter walking lunge

"Strength is good."
-Emil Faber

Okay, maybe that wasn't Faber who said that, but it's true. Just ask Franco, he'll tell ya.

Free Workout in The Park Next Saturday

When: Saturday, Nov. 13th 10-11AM

Where: The Main Cobblestone Park (we'll meet at the Basketball Courts)

480-532-0061 for more info

Hope to see you there!

We're official

I'm not a new affiliate per se. I was the first affiliate in the Greater Syracuse (New York) area and relocated to da 'Copa in January of 2010. Looking forward to getting some things going out here. I'll post a few things shortly (including a kettlebell's basic program).