Upcoming Seminars and Talks

February

Please sign up at front desk if interested. No cost for current card holders and $10 for guests



9th 10:15am- Olympic Lifting techniques; Mike Peirsol Senior Level Coach with USA Weightlifting. Learn basic and involved lifts such as the deadlift & clean & jerk that are key elements of CrossFit (http://www.crossfit.com/). These moves are intended for all ablilities and for men and women alike. This is not power lifting but total body functional movements that will greatly benefit everyone who incorporates them into their regimen



16th 10:15am- Learning how to keep your New Year's Resolutiuon all year; Certified Counselor, Jessica Cammouf will offer some of the mental and emotional insights to achieve your goals. Click to preview flyer


23rd 10:15-11am

Understanding nutrition for pre and post workouts; Sherry Russell, M.S., R.D., boasts over 20 years of combined experience as a competitive athlete, coach and nutrition trainer. She has worked with youth as well as collegiate and Olympic athletes from a variety of sports. As a registered dietitian (RD) who specializes in educating aspiring athletes on the concepts of Sports Nutrition, Sherry believes in fueling the mind, body and soul to maximze athletic performane by eating the right foods before, during and after practice/competition while developing mental strategies and building life-long confidence in one's self. Click here to view session outline

CrossFit Certification, Camp Pendelton, CA

Sign sums up the Marine Corps philosophy as well as ours

School of Infantry Marines on a little run...just for fun

CrossFit Coach Glassman & USMC Lt Col.

CrossFit stud Nicole and the Colonel...

Camp Pendleton sunset...Corps Fitness CA???

Over the weekend I attended the CrossFit certification in beautiful Southern California. Being a Marine and back on a Marine Corps base again was truly a motivating experience combined with the extraordinary instruction from the CrossFit staff. Being around people who share the same enthusiasm and approach to helping people achieve their fitness goals was a welcome experience. I have returned with a deeper knowledge of their philosophy as well as a renewed vigor to share what I learned.

The only downside was returning from 70 degree sunny temps to 8 degree cloudy Pennsylvania! Seriously considering a Corps Fitness California!

Wed 5am CF Variety

Jan 23 5am: Obstacle Course Style...a sequence (or course) of exercises (or obstacles) for you to negotiate against time. Climb, crawl, weave, jump, dodge, and run your way around CF. See you there!

What to do on a frigid day?

How about KB lunges and push-ups? A solid crew of hard core CFers showed up in 8 degree weather (yes, it was at most 8 degrees IN CF). What else is there to do at 6am?

PS. Mind your push-up form. The push-up can be the ultimate full-body exercise if performed correctly. Straight body, tight abs, lowering and raising smoothly. Not reaching with head/neck or hips at the bottom. Start on knees or with hands on bench to build strength and work up to a proper push-up rather than reinforce bad habits. (PSS. Marty was resting, though he is showing us an example of what not to do!)

Monday 1/21 MLK Day

CF will be open as usual. Matt will host the 6am and possibly the 9:30 depending on Chris' flight. But certainly expect Mr. CF to be in re-energized form for the 5:30 and 6:30 classes Monday. I'm with Bob, who said, "Be afraid, be very afraid" of what Chris may have learned at CrossFit Cert.!

PS. Don't kid yourself about sleeping in and missing the 6am. Exercise now, rest later.

The calm after the storm.

Look at this place...sitting here all smug and calm after putting an unimaginable hurt on us!

7am Kettlebellers endured sequences such as "Locomotive to Box Jump to Bend&Thrust w/Step Jump" with KB work in between each station! (see http://www.flashconditioning.com/)

8am CF took on a delightfully elegant bodyweight circuit (why are those exercises so darn hard...look Mom no weights!) and a 4 minute group drill.

9am CrossFit included a group of lunatics (we'll now call them 'friends') from up North joining Maria & Ben. 5 rounds Run 400m, 20 thrusters, 12 pull-ups, & 20 box jumps. Not for those of weak heart or sensitive constitution (so Bob F., yes, we do expect to see a time posted under comments by Monday....and just FYI, Ben F. did 8, count 'em 8, extra pull-ups the first round).

Enjoy your weekend!

It's a no-Chris weekend:(

Chris will be away this weekend at a CrossFit Certification (read: vacation).

JAN 18 FRIDAY 9:30 AM (ONLY): CLASS CANCELED

All other classes will go as normal (except hosted by Matt).

The Saturday classes look like this:
7am CFKettlebell: EXTREME...an EXTREME stacking of stations; back-to-back-to-back-to-back-to-back exercises that you wouldn't wish upon your worst enemy.

8am CF Intermediate/Advanced...um, huh, come to think of it, aren't all CF classes like the description above, maybe, without the last "back-to-back," what do you think? (joking here....c'mon out and give it a try!).

9am CrossFit: To be sure, Chris will leave an appropriately painful WOD.

1/12 CrossFit

Thrusters, AC squats, military press, front squat w/ 400 m run between each. Just a little dessert after a CF class! You gotta want to get in on this kind of workout...intense and fun!



Chris hits the Ring Rows in the IM ABLE version of Filthy 50 (Pushups, KB Snatch, Crunch, Ring Row, Back Extension, Shoulder Press). Time 14:04...we'll have to add more exercises as he made it look easy. (Aside) Marty did it in 11:48, shhhh.

Welcome to the world William Patrick Cochran!!

I want to share the new addition for Mary, long time friend and Corps Fitness regular, and her husband Kyle. William was born January 08, 2008.
Congratulations to you both!!

Join Us!

If your workouts are blah! and you spend more time standing around thinking about what to do or wasting time between sets, then get ready for your fitness revolution. Redefine your fitness limits with Corps Fitness!

Join Us Saturday Jan 12th for a huge fitness extravaganza:
7am: KB Tabata Cardio Blow Out!
8am: Corps Fitness
9am: CrossFit**
10am-2pm: OPEN HOUSE

**Saturday CrossFit: Chris will do a WOD! Come out and enjoy as we bring the pain to our enthusiastic CF leader! He's hoping beyond hope that Saturday's WOD is "REST DAY"....no luck, brother!
PS. For the Kettlebellers in the group, if you want updates or to preview weekly workouts, visit http://www.flashconditioning.com/

How many times did Don do "Cindy?"

20!!!! And stop it! It's not a dirty joke..."Cindy" is the name of a WOD which is:
5 Pull-Ups
10 Pushups
15 Squats
count # of rounds in 20 minutes.

I'll save you the math, 20 rounds is 100 pullups, 200 pushups, and 300 squats in 20 minutes...now that's intense (and not bad for a fella' that just had a Birthday).

Terrific determination and power-endurance!

New Wed 5am Class

Lots of questions about the Wed 5am class and the confounding title "Corps Fitness Variety."
Think of it as "Chef's Special" "Anything goes"...though I'm told just now that 60 minutes of box jumps is not permitted, darn! OK, then, expect regular CF stuff, odd-form (you know those tires are gonna flip before 6am!), KBs, balance/coordination/agility, etc. We'll try to break the mold each week!

There!

And no, the camera-person is not inept...these folks really ARE that fast! Whoosh!

What? No pictures of UP day?

I know, I know. The chaos of 6 stations per side with "down the middle" set my heart a-flutter and my mind a-whirl (not to mention those Turkish Get-UPs took forever!).

Anyway, just picture a lot of people exhausted, grunting, out of breath, and semi-nauseous (or scan previous posts for good pics). Indeed, friends, UP-Day, was a super-sized plate of health and fitness!

More was accomplished in 1 hour than most would achieve in 1 week of their "fitness" programs/routines. And what a day to show up as a new person?!! Let's applaud those who showed up (Dan, Lisa, Paul, Mike, Tom), caught on quickly, redefined their fitness limits, and left with a smile (and/or wince of pain). As always, to be around your energy, enthusiasm, and commitment to fitness is empowering!

Be sure to check out the new schedule of classes.

Wake-UP Call

Saturday January 5th 8am Class:
Good ol' fashioned Corps Fitness circuit style....all the stations have "UP" in the name. Uh-huh, exactly what I was thinking, "After sit-up, push-up, & pull-up, what the heck is there?" Our creative juices had to flow not unlike the mighty Susquehanna to come up with 8 more (and yes, there will be 11 different stations)...Wake UP with Corps Fitness.

Also, remember the Open House from 10-2. Stop by for some cheer.

Directions to Corps Fitness

Corps Fitness, Inc & CrossFit Berks
220 Park Rd North Bldg 7
Wyomissing, PA 19610
610.372.2122 Office
610.413.9795 Cell

NEW YORK/ALLENTOWN, PA: NJ Turnpike S to Exit 14 to I-78 W to Rt. 222S to Exit 222S Reading/ Lancaster to 422E (Pottstown) to North Wyomissing Blvd Exit. At first light, turn left onto Park Rd. Make a right turn 1/4 mile at Progress Electric and stay to right behind the Merchandiser.
PHILADELPHIA, PA: Take I-76W (PA Turnpike) to Exit 298 to Rt. 176N to Rt. 422W to North Wyomissing Blvd Exit. At first light, turn left onto Park Rd. Make a right turn 1/4 mile at Progress Electric and stay to right behind the Merchandiser.WASHINGTON DC/BALTIMORE, MD: Take I-95N to Baltimore Beltway (I-695 W) to I-83N toward York, PA to 30E toward Lancaster, PA to 222N toward Reading, PA to Rt. 422E toward Pottstown to North Wyomissing Blvd Exit. At first light, turn left onto Park Rd. Make a right turn 1/4 mile at Progress Electric and stay to right behind the Merchandiser.
PITTSBURGH, PA/HARRISBURG, PA: I-76E (PA Turnpike) to Exit 286 to Rt. 222N toward Reading, to Rt. 422E toward Pottstown to North Wyomissing Blvd Exit. At first light, turn left onto Park Rd. Make a right turn 1/4 mile at Progress Electric and stay to right behind the Merchandiser.

Are you kidding me?

First, Happy New Year and a prosperous '08.

Now, I hope none of us are in denial that, well, to say it tactfully, we have problems! 12 CFers showed up on NEW YEAR'S DAY at 10am. Sweet! Check pics at www.flashconditioning.com