Friday 5am KB....what's it cost?

Yes indeed...it's a "Buy-in/Cash-out" circuit! Free lunch? Never!!!!


PS. How's that for an Anyhow? Reminding us KBs are hardly a new mode!

Why's this guy so happy?

Because Friday July 11 5am is
KB Cardio!

Personal Defense Readiness Instruction July 27th from 10-2pm

On Sunday July 27th, Corps Fitness & CrossFit Berks will be featuring a Blauer Tactical Systems PDR system seminar from 10am-2pm led by Steve Wakefoose a certified PDR Coach. Tony Blauer's S.P.E.A.R system is the first genetically and behaviorally inspired self-defense system of its kind. By fully integrating the body's reflexive and instinctive survival mechanisms, the Personal Defense Readiness system becomes the easiest, most natural, and thus most-efficacious method of self-defense. Regardless of prior experience, this course will increase your chances of personal protection significantly.

We only have room for 20 people. Pre register before July 21st and you'll receive a FREE: Cerebral Self Defense 2 CD set. The original tape on fear management, awarness tips, mind set, and much more. The mental side of training is the most neglected side. Includes drills and concepts on verbal de-escalation, personal fear management, developing your intuition and much, much more! Sign up at Corps Fitness or email Chris if you would like to attend or have any questions. Cost is $55.



Click here for more information about Steve and Providence Combatives

Kettlebell Class week up to July 4

CF KB classes will be:
Tuesday July 1 @ 9:30AM
Thursday July 3 @ 9:30AM (just added special-like, will be identical to FRI 5AM).
Friday July 4 @ 5:00AM...just imagine, we could workout by theme such as "Liberty Lunges" or by patriot such as "Sam Adams Swings" or even by dates and just do 1776 Burpees!

Please note that the 9:30AM class on FRIDAY JULY 4 is CANCELED.

Thanks
Matt

CFKB "P" Day

Though it may look like a workout that leaves you involuntarily wetting your pants, that's not what the "P" refers to and the CFers who attended lined it up and knocked it down with Pride, Positiveness and dare I say a little Posturing Pomposity.

P=PODS
P=PUSHUPS (T, Spiderman, and Plyo-Staggered)
P=KB PULL (Sumo High, Single Arm, Pull-Snatch)

Toss in some Psuicide, Paralletes, (p)Lunge w/ Medicine Ball, Quick Step (P is next to Q in the alphabet), Pstep-Ups.

End w/ Dive-Bomber Push-Up/KB Swing/Bicycle Crunch (no P there) Count-Up/Down...
And you got yourself a great way to start the weekend!

Keep practicing CLEANS.

New CFKB offering

Starting TUESDAY JULY 1 at 9:30am...CF Kettlebell class.

Anyone interested beforehand in a KB Primer is welcome to show up THURSDAY JUNE 26 at 9:30am for a class.

PS. CFKB Old School was a monster class. 5am endured 3 rounds of evolving exercises such as "Hot Seat to Monkey Squat to Squat-Arms Up" and "Steam Engine to Locomotive to Side Squat Hop" and "Pullover to Ring Rows to Pull Ups." Totally smoked. KB exercises were Single-arm swing, Pull-Catch, and Figure 8 Hold. KB practice: Anyhows. Thanks to everyone who showed up...you're a remarkably intense group.

KB Old School Friday June 20

The KB Range-of-Motion workout for Friday June 13 is posted at www.flashconditioning.com (sorry, posted so late).

And as for this week? Yes, you have campaigned for it. You've begged and bartered. And now it's back. CF KB "Old School"...a la early days of CF...a circuit circa 2006...all the CF classics...you remember, the exercises you grew up with?!

We still go for 90 minutes at the 5AM class (but feel free to leave any time if you have to get to work).

Kardio KB

Sorry I didn't post this earlier for those following along at home
(or from an Alaskan Cruise...ahem!)
Round 1 Circuit:Med Ball Slides, Ladder Step, B&T Side Jump, 3 Step Drill, SlamBall, Box Jump
Between each exercise alternate: KB Swing; KB Clean/Squat
2-Minute Drill: 2min Run; 2min KB Snatch; 2min Run; 2min KB Pull-Catch; 2min Run
Round 2 Circuit: (Repeat above circuit, optional KB work between stations).
Core, Stretch, Done! Friday group at this up and spat it out!

If you never try, then you never know!

Is your "Workout" just not working out?
Is your Fitness routine failing to get you fit?

Corps Fitness may be your answer. Come on out and try a Beginner Class like these folks (some of whom have been with CF for over a month). Exercise with a group of dedicated, hard working, people focused on personal improvement, and finally achieve your fitness and conditioning goals.

5am people: Friday June 6

It's baaaaack.

What's back?

Kardio Kettlebell.

5am Friday June 6...lace up those shoes for runnin', jumpin', and KBellin' fun!

Corps Fitness: The Place

Corps Fitness is your ultimate "garage gym" and more. Corps Fitness shares the CrossFit philosophy:
Conditioning should constantly vary.
Conditioning should occur at high intensity.
Conditioning should include complex, functional movements.

If you are ready for a no-frills, back-to-basics atmosphere...If you're ready to take back what is rightfully yours -- your health and athleticism...and, If you're ready to re-energize a Positive Mental Attitude...then contact Corps Fitness today!

Friday May 30 5am

5AM KB Class: KBUB
That's Kettlebell Upper Body! I know, I know, you're thinking, "But isn't KB the ultimate full-body workout?" Sure, but KBFB doesn't make a cool acronym like KBUB. Whatever, just go with it.
By the by, we'll make a natural break at around 6am for those that must leave and also keep going for those that want to stay until around 6:30 (am, that is).

You got the nerve?

Yes, you animals who showed up for the Naughty Ninety minute had nerve.
(see the workout here)
And of course tomorrow is the great "Got the Nerve?" Triathlon. Come on out and enjoy an awesome race.

See you Monday! 8am Advanced; 9am Beginners.

Summer Athlete Camps

"There are two types of pain in this world: the pain of discipline and the pain of regret...you choose."

Corps Fitness Summer Athlete Camps (for teen athletes) are here! Are you ready to condition all aspects of athleticism...speed, power, strength, endurance, and a positive mental attitude?

Then sign up for a session today. Click on image or click here to view the flyer (.pdf).

Friday May 23

It's GTN Triathlon Week, so Saturday's CF class is canceled (May 24). So for you CFers to get your fill, that means the FRIDAY KB 5am class on May 23 will be extra, heavy-duty! Plan on 90 minutes (5-6:30am). It'll just be a Cardio KB Plyo Stability Endurance day. (remember to practice your Cleans...get that hand coming through fast!)

Corps Fitness News

Some new updates for the Corps Fitness Community:

• For everyone who partakes in the CF experience, newbie’s & veterans alike, I want to give you the opportunity to test your skills. The 1st challenge will be to design a class and the 2nd will be to submit a design for the new Corps Fitness shirts. You must submit your ideas by June 1st and the winner of each will receive a 10-class punch card (session holders will receive 3 additional weeks) as well as the newly designed shirts. Class design winner will also get to choose when the class will be implemented and be involved as much as you would like with teaching it.
  
  Ø I want to showcase your achievements. Seeing your success outside of CF is the most rewarding aspect of what I do and I will be creating an achievement wall that is open to your pictures or mementos that you feel are a result of the work you put in at CF. Motivate all who walk in!
  
  
  Ø Starting this Monday, May 12th , the class formats for the 5&530am classes will be the same as the 930am classes (Mon: Corps Fitness/CrossFit; Wed: Corps Fitness/Strength; Fri: Corps Fitness/Kettlebells). Matt DiCintio is back and will again be teaching the 5am Friday morning Kettlebells!
  
  Ø Due to my schedule with the upcoming triathlon this idea is in the planning stages but wanted to give you a head’s up to start preparing. I will be starting a “HARD CORPS” class that will be attended by anyone who achieves the passing score in the PFT (Physical Fitness Test). This test will include 3 parts that are to be determined and testing will take place monthly for new recruits. Getting back to my Marine roots, this will be a no nonsense class and the intensity of what we do already will be taken up a notch. I will be updating you on the status of this class in the next few weeks.

Ropes & Pull-ups

During the next few weeks we will be getting more involved with the rope climb and kipping pull-ups. Please review the following links for some tips to doing them properly.

Rope climb:
http://media.crossfit.com/cf-video/CrossFit_JolieRopeClimbTips.wmv

Kipping Pull-up
http://media.crossfit.com/cf-video/CrossFit_Kipping1-Concept.wmv

AM CLASSES TIME CHANGE

Effective 3/17, M & W 6am Classes will be moved to 530am and Friday to 5am.

Non-CFCFB comments

Please be aware that some are posting comments here that are unrelated to CF/CFBerks. Please use discretion in clicking on links in the comments if they seem shady.

Speed Camps

Hi CFers:
Corps Fitness and Flash Conditioning are holding Kettlebell Speed Camps in late March for athletes ages 14-18.

If you know any teens in your neighborhood (or otherwise), please pick up a flyer (or two) at the front desk.

Or if said teen uses the internet (with parental permission), please direct them to this link:
http://www.flashconditioning.com/speed_camp.pdf

Also, there is video footage of the facility at www.flashconditioning.com for any athletes (or parents) who want to know what the place looks like.

Thanks.

What is "TABATA"???

With the inclusion of CrossFit into our programs, we've been exposed to many new things...one of them being Tabata. What does it mean and why is it great? Tabata provides short powerful bursts and requires maximum effort and requires little time. For those who've been exposed to this regimen will agree it is a challenging workout.
Take a look at the Article about Tabata and how it can help you when your time is limited.

2/23 Nutritional Seminar

Saturday morning welcomed Sherry Russell, certified dietician and friend, to speak about the importance of pre and post workout nutrition and hydration. Due to the intensity of what we do at Corps Fitness, taking care of yourself before and after a workout is critical to your performance. We all would like to thank Sherry for her time and insight!

Winter Weather Schedule

Corps Fitness follows the Wyomissing School District cancellation and delays for inclement weather. Early morning classes are as scheduled for those who can brave it and make it out. 930am classes will start at 1045 for any delays or cancellations.

Good Bye, Eddy...again.

What are these maniacs doing at 5:55am? How about "cooling down."

In honor of Eddie's pending return to Maui, 5am CFers endured a wild bodyweight circuit. But something wasn't right? Something seemed 'askew'! Where were all the Bends&Thrusts and Burpees?

Would Eddie return to Hawaii without 1 last 8-Count-Bodybuilder? (Oh, the suspense!) Just when it looked like 6am would ring itself in without a single, solitary Bend and/or Thrust to be had......ta-da....Bend&Thrust TABATA followed by 3 minute Step Ups!

See what you're missing?! You know you're awake...so get on over to CF on Wed 5am!

And Eddie, really, you and CF have to stop meeting like this or people will begin to talk.

Corps Fitness goes National!

Monday morning Corps Fitness and CrossFit combo brought in a President's Day holiday crowd. Of the 13 that came out to play, we had one from CrossFit Park City, Utah (www.crossfitpc.com) and one from Chicago, IL. Sarah and Katie were a great addition to our crew and it was a pleasure having both of them join us. It's always fun exposing new poeple to what we do at Corps Fitness and even better when they come from afar. Best wishes to you both and drop in and see us again sometime!!!

Prenatal Class Starting Soon...

Corps Fitness is creating another new and exciting fitness opportunity for expecting mothers. We have teamed up with Dr Chris DeAngelis, an obstetrician, to promote the benefits of incorporating physical activity during pregnancy. Please review the promotional information and if interested please contact Chris Kaag We are trying to build a class for Tuesday evenings at the time that works best for everyone.

Big Saturdays...

Saturday motivators after a good push!!

Ever since Corps Fitness moved into our new home, the Saturday classes have been a big draw for the veterans as well as newcomers. Come out and join us on Saturday morning and start your weekend off right!

and...

Jessica Cammauf instructs us on how to set goals and stick to them with her seminar on Saturday morning. Jess is a certified counselor and she walked the attendees through the steps to better achieve the goals we have for ourselves. Documenting and getting these goals down on paper and making a conscious effort to incorporate them into our schedules is the best way toward achieving our desired results. Thanks to Jess for coming to Corps Fitness and sharing her specialty with us!

4 WEEK OLYMPIC LIFTING INSTRUCTION

Starting Thursday Feb 21st from 5-530pm, will be the first of 4 weeks of instruction where you will learn the deadlift, clean, jerk & snatch. These lifting techniques are not strictly for power athletes but for everyone. Each of these distinct moves utilizes multiple muscles to complete so mastering these adds a total body element to your workout. PVC Pipe and light weights will be used during these classes to teach you proper form.

Please join Mike Piersol, Senior Level Coach, and see for yourself the benefits of these functional movements. If interested you must sign up in advance and complete all 4 weeks. Please email us or sign up at the front desk. Two punches for current card holders and $30 for guests.

Olympic Lifting Seminar

Mike Peirsol, Senior Level Coach with USA Weightlifting & new addition to Corps Fitness, used the hour long demonstration to show the proper technique and form for the "Deadlift" and the "Clean". These lifts are intended to be used by anyone due to the total body effort it takes to complete these moves. With his guidance and instruction everyone participating had these moves locked in by the end. Thanks Mike!

If interested in getting a group for instruction with Mike please contact us

Mike demonstrates the Clean

Circuit group exercise at its best!

Is this pure chaos or a highly orchestrated, precise group conditioning class? Hmmm, you'll never know until you try! If walking around the gym pretending to exercise is getting old. Or your group fitness class has devolved into the 'same-olds'...then head over to Corps Fitness. Highly effective group exercise classes; basic movements, cardio-endurance, and functional strength...and the most outstanding group of people you'll ever have the pleasure of meeting!

**CLASS CANCELLATIONS**

EFFECTIVE FEB 7TH, THE FOLLOWING CLASSES WILL BE ADJUSTED:

• TUESDAY 530PM, WEDNESDAY 6AM & 630PM, THURSDAY 630PM KETTLEBELL REDUCED TO 30 MINUTE BLAST
• SATURDAY 7AM WILL MOVE TO 730AM

ATTENTION Educators & Faculty!

Corps Fitness is now offering a class for educators & faculty on Mondays starting at 4pm. Class is designed to accomodate all abilities and the cost is discounted to $8/per person. Join your colleagues and meet other educators while getting a motivating Corps Fitness workout!

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