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!