He's back, baby!

Not that it hasn't been fun, lo, these few weeks hosting the Saturday morning CF classes. And not to say that my impersonations aren't accurate (good...absolutely not...but accurate, yes). C'mon, A Frog Leg crunch is 3 distinct movements. And Leg Raise is a sloooowww exercise.

Anyway, it may be the case that Chris returns to lead the 8 am CF Saturday crew (after January 5th). Put in your petitions for his return here as Comments!

While petitioning, be sure to reflect upon what makes Corps Fitness..."Corps Fitness," like having a Marine yell "Grab your ankles," "Back straight, butt out," and of course the attention-getting, "Less talking, more thrusting!"

Hey, get your mind out the gutter, those are highly technical feedback statements from a fitness instructor.
Happy New Year,
Matt D

Cardio Saturday Fun

Great fun today...well at least I had fun cheering on 13 mad-dogs who showed up at 8am for a cardio blast. Special recognition to Karen & Lori (newcomers) for excellent efforts (and for surviving)! And of course a CF Happy Birthday to Don. He strategically saved that news until after class...so to celebrate, right now, while reading this, do 50 Ceremonial Star Jumps (I'm not saying he's the big 5-0, that's, uh, just a random number I picked)!

OK, CF News:
1) New Year's Eve: Remember 8, 9, and 10 o'clock classes (KB, CF, & CrossFit, respectively)

2) New Year's Day: 10AM, KB Corps Fitness

3) Wednesday Group Strength 6AM: "2-minute drill"

4) Next Saturday (1/5, 8am): "Wake UP Call" All your favorite classic exercises with "UP" in the name (and some others that you may have never heard of before).

5) Saturday January 5th (after the "Wake UP Call") is the first CF Open House from 10-2. We hope you all stop by. It'd be nice to have some seasoned CFers there to talk up the classes to prospective CFers! Contact Chris if you want to help out. (The second CF Open House is January 12).

A prosperous New Year to all.

New Year's Eve Day Classes

Be sure to attend 1, 2, or all 3 classes offered on New Year's Eve (oooh, bat for the cycle!).

Monday December 31
8-8:45 Kettlebell Balance: Exercises for balance, core stability, and flexibility with the KB. For you KBellers, we'll also have time to practice your swings, pulls, cleans, etc. Low to moderate intensity.

9-10 Corps Fitness: Self-explanatory.

10:15-11:15 CrossFit: What diabolical WOD do they have planned...remember, Christmas Eve was 150 Burpees!

The KettleBELL is tolling for you!

Great Kettlebell Corps Fitness combo workout today. The focus of stations today was on Kettlebell power (accelerating the bell, a la Terri in the photo) and balance/coordination. (see video at www.flashconditioning.com)

(Of course, a little shuttle-running to keep the HR up never hurts !)

Remember Saturday morning CORPS FITNESS class is themed "CARDI-OH MY LUNGS BURN." We will be moving!

Xmas Eve Class brings holiday cheer!!

Christmas Eve morning is usually a lazy-get up around 10-cruise through-kind of day. Not for Corps Fitness diehards who came out at 9am and spread some holiday cheer...and some sweat. 26 came & conquered and started their holiday with some motivation. Thank you to all the veterans and the newbies who made this our biggest Xmas Eve to date!!

12/21 W.O.D causes some groans...

20 minutes consisting of 5 box jumps, 10 pullups (jumping or kipping) and 15 knee to elbows was tackled by Maria, Jan, Kristin, Johnny and Bob. Aside from the moans all completed in true Corps Fitness fashion and walked away exhausted but accomplished.

If it ain't broke...

Well, the OLD SCHOOL CF class received rave reviews. Before I go on, though, a huge round of applause to newcomers Mike and Steve...awesome push this morning. The intensity (and maybe the yelling) takes some getting used to, but you fellas showed determination and adaptability! Well done!

Now, to other items:
1) Are you cursing out the SCISSOR LUNGE station today? Our beloved Mike Nawa campaigned for scissor lunges in the OLD SCHOOL circuit. Was he there? Did you see him? I didn't, did you? Don't worry... Wednesday Morning 6am Group Strength class (Mike usually attends) will be doing a 22 minute "hurl or wet yourself" strength workout. So maybe you want to stop by and curse Mike out. This one's for you, Mr. Scissor Lunge! To preview the workout, visit http://www.flashconditioning.com/ (Suggesting scissor lunges and then not showing up...that has to be the greatest CF ruse of ALL TIME....give him hell at the Christmas Eve workout!).

2) NEXT SATURDAY 12/29: Car-di-"Oh, my lungs burn"! We'll be moving the whole time (is that anything new, you ask)? No, SERIOUSLY, I mean we will be running/moving the entire time! There will be alot of movement and long, moving stations. Please be sure if you bring children that they stay in the carpeted area. Of course, everyone's safety and avoiding injury is priority, as well as liability issues surrounding Corps Fitness' insurance policy at the facility.

3) Thanks again for the intense efforts. Happy Holidays.

4) To all the CF Kettlebellers, this video's for you (that's 88lb KB!).

Christmas Eve Class

Join us at 9am on Christmas Eve for a little holiday motivation. If you're new to Corps Fitness you pay nothing so come join us and see what we're all about. Happy Holidays!

Our Goal...

Our goal...

We aim to set ourselves apart from the traditional “gym type” atmosphere where you are anonymous and your success is not at the forefront of their priorities. At Corps Fitness, our main goal is to ensure you succeed because we know that satisfied and happy people always come back. We know that in order to thrive in anything you have to be motivated and inspired. When you walk through our door you will be welcomed by instructors and a group of all abilities that epitomizes both as well as providing the encouragement you need to push yourself beyond your preconceived barriers. This is group fitness combined with personal training but taken a step higher.
Double the motivation… Double the encouragement… Double the results… Guaranteed! You will leave every class exhausted but with the knowledge that you just outperformed anything you’ve ever done before. To know that you can exist on a higher level and feel better than you ever have is a feeling no one can take away from you. The emotional gains resulting from Corps Fitness are just as important as the physical as it will transcend into everything you do and give you a completely different outlook on fitness and being fit. Whether you are a beginner or advanced, athlete or novice, young or old, we will help motivate you to succeed and redefine your fitness limits.

Check out our schedule, find a time that works for you and come visit us for a FREE session or just come out and watch and let us inspire you. All classes will accommodate any fitness level but if you feel you are truly starting from scratch please check out our Basic Training, which will start with the fundamentals that make Corps Fitness great but at a much more manageable pace. We do not have any contracts so you are free to attend as little or as often as you choose but we’re confident you will choose the latter.

ABOVE ALL…WE ARE COMMITTED TO YOU AND YOUR FITNESS GOALS! Hope to see you soon...

Dec. 19 WOD

Complete three rounds for time of:

95 pound Squat clean 30 reps
30 Pull-ups
Run 800 meters

BURN BABY BURN! Post comments to Comments!

Also, those tires just sitting there...when will we see the TIRE FLIP station at CF?

Monday, monday...

How's that for a nice CrossFit WOD, sandwiched between 2 rounds of Corps Fitness....not unlike a panini!

Intense work today folks!

We're going to start tracking your times across WODs so you can see improvement and work on challenging yourself...to that end, we need names for the various workouts.

Since today was Deadlift, Squat Jump, and Dips, I was thinking of calling it "Lift, Jump, Dip." Post YOUR names for today's workout to comments (though I defy you to beat my creativity).

Death by Tabata

2 Rounds: 8 stations + 2 Tabata exercises (add some sprints for good measure).
Well, today's "Death by Tabata" was a huge success. NO, no one died! But KD almost hurled, ML almost pulled a hamstring, and JU rated it a 10 out of 10 on the Sweat-O-Meter...and folks, if that's not success, then what is?

NEXT WEEK: OLD SCHOOL CORPS FITNESS. This is a shout-out to all you CF throw-backs! Retro-style CF! So you can tell your kids, "When I was doing CF, we didn't have these fancy complicated mumbo-jumbo exercises..." No hip-hop lunge press jump. No hand-stand monkey squat ring jump. No way. Just the classics. CF purists interested in chaste circuits only please!

Post your favorite old-time circuit to Comments and we'll see what we come up with!

Great push today everyone!

Maui Waui!

Michelle brought Eddie along to class earlier in the Fall. He was in from Maui to visit family for a few months. (Now, you may ask, what kind of sister brings her brother from Maui to CF...when classes were still outside! But that's another blog post).

Eddie was an inspiration to all CFers. Upbeat, positive, witty...and driven to incorporate fitness as part of his lifestyle.

Anyway, today at 6am Eddie and Michelle roll into class. See, Eddie was upset with his time on last week's CF challenge (Bear crawl, KB swing, Push-Up). Michelle was upset with having to be there at 6am. And the rest of us were upset that there was no camera. Long story short, he beat his time! Dedicated, Motivated. Thanks Eddie! Enjoy home.

Intense, fun circuits

Outstanding work tonight at Basic Training. Basic calesthenics, basic functional movements, basic team drills...but GREAT results.
Dr. Nat: Textbook squat, knees tracking over feet, tall spine, head up, hips down! Way to go!

Basic nothing

Nothing basic about the way Corps Fitness people push themselves! Corps Fitness Basic Training is a great way to introduce yourself to the movements, exercises, and intensity of Corps Fitness workouts. Come on out or better yet bring a group of friends.
It's a commitment to full-body fitness (stability, flexibility, strength, power, balance) and a dedication to redefining your fitness limits. Check the schedule to the left for a Basic Training class that suits you!

Sat. Plyo-Cardio

CF burned it up with a Plyo-Cardio circuit. Look at all that action...we should have gone for 1 minute stations!

Next Saturday: "Death by Tabata" (bring an extra lung!).

Also, stop by and enjoy the Monkey Bars carefully crafted by master builder Pete Groff.

Sat. Dec. 8 CF Class

"Plyo-Cardio: True Love Always"
It's not the great outdoors of Gring's Mill or Happy Hollow...but in the huge CF indoors we'll have a jumpfest to blast our cardio system. See you at 8am.

Also, thanks to all the Kettlebellers who have been coming out to class. They can attest to the very EFFICIENT power and cardio work of KBs!
Next week we'll work on our Cleans and Presses!

Before and after...

Corps Fitness is coming along very nicely. Stop by and check things out. While you're here, read about the classes offered (Corps Fitness, Kettlebells, & CrossFit). Sign up and you won't be disappointed . Redefine your fitness limits!

Redefine your fitness limits!

Stop kidding yourself! Are you still doing "chest and triceps" on Monday? Are you doing the same routine classes? Have you jogged yourself into a rut? Not getting results? Then come to Corps Fitness.

Dynamic, challenging group conditioning classes. Check out what people of all fitness levels are doing! Bodyweight exercises, odd-form training, kettlebells, ropes, and FUN!

Corps Fitness also offering CrossFit.

Check out the December schedule and get ready to redefine your fitness limits!!

Corps Fitness has a new home!

Corps Fitness now has an indoor facility!! We are now located at 220 North Park Rd Bldg #7 in Wyomissing (turn into parking lot at Panda Heaven and go to the left side of Vegas restaurant behind the Merchandiser). Come join us for our regular class schedule for the month of November and come out December 1st for our Grand Opening where we will unveil our new class offerings including CrossFit Berks (www.crossfit.com) Please contact us for more information.

12 in 24...Skydiving for Myelin

Friday I joined a team of skydivers from Tampa bay, FL for my first tandem jump from 14,500 ft! They were jumping for the Myelin Project and to raise awareness for what the organization supports while jumping from 12 different drops in 24 hrs across the state of FL. When we finished around 1230am on Saturday, they had been up since 4am Friday and were able to complete 10 jumps. Despite coming up short, the feat was nonetheless impressive and I was so pumped to be a part of their efforts and to accomplish my goal to jump. Thank you to the whole 12 in 24 and Myelin Project crew for making it a memorable 24 hrs!!

http://www.news-journalonline.com/liblink/skydive101207.htm (Daytona News Journal Article)

http://www.news-journalonline.com/NewsJournalOnline/News/Local/newWEST02101307.htm

Corps Fitness comes up big in competition!

Corps Fitness regulars along with two additional competitors comprised two 5 person teams that competed in this years Blue Marsh Challenge. A competitive event that takes teams canoeing, mountain biking and running over a span of around 26 miles and challenging them mentally with team challenge events. The ladies team comprised of Maria Nawa, Jan DiCintio, Meredith Groff, Terri Stallone and add on Stephanie, finished in 4:54 and placed 2nd!! The gents team consisting of Mike Nawa, Matt DiCintio, Pete Groff, and add on Lee came in 4:35 and placed 4th coming in 13 minutes behind the 3rd place finishers.

In addition to the challenge, Corps Fitness regular Sami finished as the SECOND FEMALE and 15th overall in a time of 10:50:26 in the ChesapeakeMan Ultra Distance Triathlon, which was an IronMan Distance Triathlon. Sami had been training hard and her efforts paid off. Great job Sami!!

Everyone performed in true Corps Fitness fashion and demonstrated their grit and ability to work as a team. Congratulations and Oooh Rahhh people!!

IM ABLE Foundation

New to the Corps Fitness and Got the Nerve? scene is the IM ABLE Foundation. This endeavor aims to help disabled children become more active by exposing them to fitness equipment such as handcycles that they can operate regardless of their limitations. In addition the foundation wants to create more understanding and acceptance from able-bodied children so they feel more comfortable dealing with their disabled counterparts. Showing able bodied children that disabled children can be as active as them will help the bond between the two groups. We will be holding demonstrations with the newly purchased hand cycles and will be showcasing the abilities of all the kids at our November 17th Inaugural Gala Kickoff. If you are interested in getting your disabled or able bodied child on a handcycle or would like to join us at the Gala please email Chris at chris@gotthenerve.org.

New Session Starting and New Incentives

New 8 week session starts August 6th and runs through September 24th (excludes Body Zone classes) You are still welcome to join in after August 6th for a pro-rated fee. If you cannot commit to an 8 week session you can pay the drop in rate of $10 for adult class and $5 for kid's class. No charge for cadence runs.

Offerings :
31 Adult classes, 16 Cadence runs & 8 Kid's classes

Rates:
$140, $165 to add kid's class

**Special** New recruits (anyone who has not paid for a session) who sign up with a friend pay $70/ea

**Vacation credits available for the month of August. Please ask for details

**50% Discount for military & police**

Classes going ahead

I have gotten Matt DiCintio to sub for me while I'm away so there will be class Thursday at 530pm (no run afterward), class Saturday at 9am(no run beforehand), and class Monday at 6pm (no kid's class)
All Body Zone classes remain cancelled.

Class Cancellation

I will be away starting 7/18 through 7/25. Classes will be cancelled but there has been some interest in me assigning a class to a group to run. If interested please email me at chris@corpsfitness.net

Cops 'n Joggers

Tuesday morning started off with heat, humidity...and Bends & Thrusts????

Yes, it was the first Cops 'n Joggers workout. A big group showed up to run "cadence-style" though the beautiful Wyomissing park system.

Thanks to the Wyo PD and Corps Fitness enthusiasts for coming out. (Special thanks to Eric Kaag for the photos). See you next Tuesday.

Fast Firecrackers!

Congratulations to the Nawas. They were sizzlin' at the Firecracker 5.

Maria placed 3rd and Mike placed 6th in age groups at the Firecraker 5-Mile!

That's the way to move it out!

Happy 4th

Corps Fitness wishes everyone a Happy 4th of July.

Good luck to all CF runners in the Firecracker 5 miler on 7/7/07! Go hard or Go home!

BFit Now Weight Loss: January 2010

Click image to enlarge.

Or click here for .pdf

Visit BFit

2009 Call to Action Fitness Challenge

Saturday, October 17th - 8 a.m.

The Corps Fitness Call-to-Action Challenge is a 4-person team fitness event.

Teams will compete in 2 major Corps Fitness-designed workouts testing strength, speed, power and endurance. Team members may have to work individually or as a group to try to set the best time and be deemed the Call-to-Action winners.

This event is open to the public. There are two levels of competitors: Beginners/Intermediate & Advanced. Awards will be given in each category to top Male, Female & Coed Teams.

Cost: $100 per team ($25/person)

Where:
Corps Fitness
220 Park Road North Building 7
Wyomissing, PA 19610

Rules

1. Each team will compete in 2 major workouts.
2. Format of the workouts will be revealed the day of the event.
3. Exercises contained in the workout are listed below.
4. 1 repetition of the exercise must be completed as dictated to "count." Spotters/counters will determine the number of repetitions and have the final say. Corps Fitness reserves the right to determine the count of repetitions, not team members. Arguing the count will result in disqualification.
5. Winners will be determined by the fastest times, cumulative, for both workouts.

Entry Form & Waiver

Exercise List -
Air Squats
Box Jumps (Males: 24" / Females: 19")
Sumo DL High Pull w/ Kettlebell (Males: 35lbs / Females: 26 lbs)
L-Sit-Ups
Pull-Ups (Males: kipping allowed / Females: assistance bands allowed)
Push-Ups (Females: knees allowed)
Burpees
Lunges
8-Count Bodybuilders
Wall Ball (Males 20lb Medicine ball / Females 16lb)
Knee 2 Elbow

Winter Weather Policy

Corps Fitness will follow the winter weather policy of the Wyomissing School District.

You can access their email/phone alert to sign up for notifications at this link.

In the event of a delay, 530am classes will remain unchanged.
The 930am classes will begin at 1015.

If schools are cancelled, the schedule will remain unchanged.

Please check the blog in the event of severe weather where the facility may be closed.