Get to the Top and do a pullup, Almost there!

Sometimes we get a little crazy at the end of class.

Crossfit Article in Mens Journal this month

Comrades,

Pick up Men's Journal, the May issue. There is an article on Crossfit. This is what I am getting Certified in at the end of June.

The title of the article is, "Get fit or Die trying"

Read it.

Phil.

I will not be defeated!

No weapon forged against you will prevail,
and you will refute every toungue that accuses you.
This is the heritage of the servants of the Lord,
and this is their vindication from me,
declares the Lord. (Isaiah 54:17)

Great Earth Vitamins/Trader Joe's

Comrades,

I would like to thank Jackie Murphy for being my demonstrator for today's event at Great Earth Vitamins. Not only did I kick her ass today at class, but she worked an additional 3 hours for DV8Fitness.

I think it was a success, we had a lot of interest and passed out a ton of fliers. We will be holding this event every other weekend. Soon DV8Fitness will be everywhere.

Thanks again to Jackie and Great Earth Vitamins for helping me out.

Great Job today from everyone.

Phil Scarito, RKC

The Murphquake is back!!!

Kettlebellers,

If you have not heard the news, Jim Murphy has made it past his 6 months Cancer FREE. That's right, he's back and ready to give 110%. A weight has been lifted and the Murphquake is stronger than ever.

Congratulations Jim.

Looking forward to kicking your ass again.

No more calf raises, man.

Phil

WOD-Try it and post your times

Ladies and Gentleman,

Try this workout today. Do it outside please, take advantage of the 70 degrees.

This workout is done with a KB of your choice. It is supposed to be a challenge so, don't go to light. Women should use a 12 kilo and men should use a 16 kilo.

2 rounds for time

10 Burpees (Chest must touch)
10 KB front squats with bell in rack pos on right arm.
10 KB presses-rt arm ( I will allow a push press)
10 KB overhead lunges, alternating legs. (Right arm again)
10 KB swings, rt arm.

Now switch to Left arm and repeat. If you have any questions call me or email me. I think this is pretty self explanatory.

Good luck and post your times.

Phil Scarito, RKC

I have pics of Jackie's 20 kilo Snatch, HOOYAH!!

Our Wednesday night Intro class is growing

Ladies and Gentleman,

It was a great turnout, as you can see. This was only our 2nd Wednesday night class too. The KB swing is looking better and better comrades. Keep it up. Next week, the Turkish Get-up and the cheat clean.