4 corners on steroids...

Laying around...that can't be so hard!
Burpee, Swing, JingleJangle
B&T, Scissor Lunge, Box Jump
B&T Jump, KTE, Combo Crunch
8Ct, Step PU, DB raises
(4 reps/3 mins, 4 reps/2 mins)

US Marine Corps Toys for Tots

Corps Fitness has become an official drop for this year's Toys for Tots campaign. If you are able, please bring in an unwrapped toy during posted class times. The final day to drop off will be Dec 13th where a few Marines from India Battery will join the people of Corps Fitness for a little motivating workout. Thank you for your help this year and you'll be putting a smile on the face of a needy child.

Monday "Did you know...?" Weight time

The average Thanksgiving meal totals about 3000 calories. That's for the meal only...not all the other recreational eating of the day(s)! (herein referred to as "tryptophan-induced-coma-cheat-day")

Needless to say, weight management can be very difficult this time of year. Don't fret, though, it's all still about "calories out" exceeding "calories in."

Folks who participated in the CF Loser Challenge last Spring found the Livestrong site to be very valuable. Eating and exercise patterns are easy to track. It can be an eye opener just to see at the end of a normal eating day how the calories quickly creep up and up.

But, instead of focusing on the intake challenges of the holiday season ("Oh, there's so much food around." "It's just so easy to graze.")...focus on the outgo ("Wow, I burn 20 calories just clicking on the CF Blog!")

Here are some summaries from the Livestrong site (these are estimates and may not be accurate for your weight):
30 minutes calisthenics (vigorous): 350 cals
60 minutes running (10 min/mile pace): 700 cals
60 minutes running (8.5 min/mile pace): 800 cals
10 minutes doing laundry: 25 cals
2 hrs biking (moderate to vigorous): 1200 cals
60 minutes mountain biking: 600 cals
20 minutes hacky-sacking: 93 cals
30 minutes spinning: 250 cals
20 minutes pole vaulting: 140 cals
30 minutes rowing (vigorous): 400 cals
15 minutes standing in line: 28 cals
30 minutes stretching (mild to moderate): 120 cals
60 minutes swing dancing: 300 cals
30 minutes swimming (crawl, moderate): 250 cals

CFers, go burn it up!

Filthy 2:15!

Even Beginners Bear Crawl! Beginner's class warming up for a version of the Filthy 2:15.

Jump P/U, Box Jump, Swing, Lunge, KTE, Push Press, Good Morning, Wall Ball, Burpee, Double Under (1 min, 45 sec, 30 sec rds).

"Need one?" Sunday Special tomorrow 11/29, 8am. Extra opportunity to burn off T'giving calories this weekend!

"Jake" WOD

Fighting for DL and Thruster bars, elbowing for room on the Smokehouse...just like Black Friday shopping! Great push for Jake everyone! (In the 2nd pic, is that guy smiling during the burpees??)

Saturday Nov. 28: Regular schedule
Sunday Nov. 29: 8am, "Need one?" Sunday Special: Need an extra calorie burn this holiday? (CF bodyweight, circuit-style)

Black Friday 9am

WOD: "Jake"
10 DEAD LIFTS (watch this if you don't know how!!!)
20 H.S.P.U
30 THRUSTERS (95#)
40 KBS (53#)
50 PULLUPS
60 SQUATS
70 BURPEES

Happy Thanksgiving!

Fun cadence run and a blow-out combined class!
8ct/Side Step
Box Jump/PU-Dip
Jump PU/Crunch
B&T Jump/Sandbag Heave
Med Ball Squat Jump/DB Raises
(Run 400m between each set)

Friday: 9am WOD "Jake"
Saturday: Regular class schedule

"Jake"
10 DEAD LIFTS (watch this if you don't know how!!!)
20 H.S.P.U
30 THRUSTERS (95#)
40 KBS (53#)
50 PULLUPS
60 SQUATS
70 BURPEES

Wednesday Form: Distending

Today is the biggest travel day of the year. Likely traveling to the most calorie indulgent 4 days of the year!
So what is the form tip...should I keep my head up and chest out while digging in? Drive with the hips when getting up for seconds?
No, no...the form tip of the day: respect the "form" of the little stomach and digestive system. Here's the Livestrong tips for avoiding overeating at T-giving time.

Tuesday Updated Attitude

Well, Thursday this week will be too late for Updates so here they come now.
Thanksgiving Week Class Schedule
(Normal schedule Monday-Wed and Saturday)

November 26 Thursday Thanksgiving Day:
8am Cadence Run: Run will start at the parking lot of the Wyomissing Pool. This run will be approximately a 10 minute mile pace and will be 2.5 miles. For more information about the borough of Wyomissing click here. For more information about Cadence Runs click here.

9am Combined Class (Beginner & Advanced) at Corps Fitness. No other classes that day.

November 27, Black Friday (to see Black Friday ads and sales click here)
Hero WOD "Jake", 9am (Beginner & Advanced). This is a CrossFit style class. No other classes that day.

A little Thanksgiving week attitude. For a history of the Thanksgiving holiday click here.

"Let us remember that, as much has been given us, much will be expected from us, and that true homage comes from the heart as well as from the lips, and shows itself in deeds."
Theodore Roosevelt (see his biography here)

Motion Monday

Constant motion day at CF:
Hearts, Deadlift, Walkabout, B&TScissor, KTE, V2Pump, TPushUp, Box Drill, ACStepUp, Alligator PU
(Pit Drill after each)

Reminder:
Thanksgiving Day 8am Cadence Run; 9am Combined Class
Black Friday Hero WOD "Jake"9am (Beginner & Advanced).


"Jake" WOD
10 DEAD LIFTS
20 H.S.P.U
30 THRUSTERS (95#)
40 KBS (53#)
50 PULLUPS
60 SQUATS
70 BURPEES

Monday "Did you know...?" H2O

First, some basics.
The human body is about 60% water. Most of that water (about 2/3) is contained inside the cells, yes, cells are about 70% H2o--necessary for cellular functioning.

That's why proper hydration is related to better skin, teeth/bones, joints, muscles, digestion, weight loss, mental functioning, and on and on.

It is generally agreed that a 2% decrease in body water composition can be detrimental. So, take someone 130lbs...that would be about a loss of 3lbs in water. How does one lose 3lbs in water?



1) Respiration: about 1lb a day, 2) Perspiration (just regular, daily sweating): about 1lb. a day, 3) Elimination: could be 2-3lbs a day (from Bodybuilding.com).

It's easy to see how on those days when we don't hydrate properly we begin to immediately feel the effects. Imagine if this 130lb person does not have proper hydration and exercises, he/she could easily be down 4%...can you say, "afternoon headache"?!

In any case, hydrating throughout the day and during exercise bouts is essential to maintain healthy cellular functioning. Common wisdom is to prevent dehydration by drinking enough before exercise, drink about 8 oz. for every 20 min. of exercise, and replace the water you lost (sweat) after exercise. Check this out 8 rules of hydration from Runner's World. Experiment and find amounts and kinds of hydration that work for you. This article also has some helpful tips to proper hydration.

But wait, not so fast....

We know the adage, if you are thirsty, it's too late, you are already de-hydrated.
However, in 2006 the International Marathon Medical Directors Association suggested "thirst will actually protect athletes from the hazards of both over- and underdrinking," in other words, drink when thirsty. Uh-oh...

"We live in a water-obsessed culture. Every soccer kid has a water bottle or two. Mothers haul around gallon jugs in their minivans. And every business exec clutches a 20-ouncer while dashing through airports with a laptop and overnighter...But where's the proof? Amazingly, there isn't any. Even in marathons, the available evidence indicates that overhydrating is a bigger health threat than underhydrating"...(read here). Here, too, be ready to experiment with different amounts and different kinds of drink to find what works for you.

So, as usual in the health/fitness realm, the evidence on hydration is about as clear as Apricot Nectar....mmm, nectar, now that makes me thirsty. Post your suggestions to comments.

(Reminder, this is not presented as advice or expert in any fashion or form. Consult a physician if you have concerns about hydration and your health.)

Sunday CFers

3 groups of Sunday CFers today:

1) A tribute

2) A worthy cause

3) A great group of people

For the Fallen: Letter to Mrs. Bixby

"Executive Mansion,
Washington, Nov. 21, 1864.

Dear Madam,
I have been shown in the files of the War Department a statement of the Adjutant General of Massachusetts that you are the mother of five sons who have died gloriously on the field of battle. I feel how weak and fruitless must be any word of mine which should attempt to beguile you from the grief of a loss so overwhelming. But I cannot refrain from tendering you the consolation that may be found in the thanks of the Republic they died to save. I pray that our Heavenly Father may assuage the anguish of your bereavement, and leave you only the cherished memory of the loved and lost, and the solemn pride that must be yours to have laid so costly a sacrifice upon the altar of freedom.

Yours, very sincerely and respectfully,
A. Lincoln"

For the Fallen Workout:
Get into groups of 4-6. Only two teammates can work at a time (Advanced).
As a group, complete 5287 reps using any/all of the following:
Pullup, pushup, situp, good morning, step-ups, squat, slam ball, walking lunges, 400 meter sandbag run, push press, KTE, KB swing/snatch, box jump, double-under, burpee.

**Remember, do not punch in...please drop $10 in the Operation Phoenix box.
**Sunday Special workouts -- the warm up is up to you...arrive a few minutes early to do that.

Just a Little...

Little more intense, little more fun, little more fatigued, little more delirious...Little Sheets Day! (At least someone was having a good time of it:)




Locomotive, Lunge, Squat, Lunge, Squat, Jump
Crunch, Leg Raise, LSit, Honeymooner, Bear Crawl
PushUp, Arm Hauler, PushUp, Superman, PushUp, Beck's Burpee
End: 1-8 Squat/Run 200m; 1-8 PlankWalk/Run200m

Is it the setting on the camera or the duct tape holding it together that causes these images? Any photography majors in the crowd?

You can do it!

The For the Fallen will be momentous because of the theme and meaning! Don't be intimitated by the # of reps. The reps are doable...we're grouping up that day to help keep the energy flowing...please show up and give what you can give! You may recall a recent Sunday Special (915 reps on Half Price Punch Card Day, see pic). JamesA exclaimed, "Wow, that didn't seem like a rep over 700!"

Friday Friskiness

Lots of Nawata abs this week! And did you see the last week at crossfit? Eva, Angie, Fran, Elizabeth...zoinks!!!

A little behind on posting workouts too.
1) Kettle-gility: 3-hurdle, HP, Ball Pike, Single Leg Hop, Hip Extension, H2H Swing, Ladder, Clap pushup, Cossack lunge
2) KB Gone Bad: (50 sec on, 10 off, 5 rds) HP, Ring Row, H2H Swing, Box Jump, BellsUp Press

Looks like we may have 30 or so "For the Fallen"! C'mon out and jump in with a group!

Blog help! We do tend to "run out" of ideas for the blog format. You know the format is:
M: Did you know?
T: Attitude
W: Form
R: Updates
Su: CFer

If you have something in mind...like a factoid for the Did you know?...an Inspirational quote or story for Attitude...a request to post the Form or Form tips for a specific exercise...suggest a Sunday CFer...please, please, please send it to Chris or myself...and always send Update material (events, races, results, etc). It's even better if you can find stuff (ie, "here's a good article on sugar and diet for the Did you know." or "here's a good youtube video of form for Deadlift.") Any help in that way would be much appreciated!

Update to Updates

First, could it be the Warm-Up to End All Warm-Ups?
500' Bear Crawl 50 Pushups; 500' Lunge 50 Air Squats
Then, Lucky 7s
OH Squat, DB Swing, Dips
Pikes, Burpees, Double Unders
(When you see Capt. Awesome doubled over, you know something good is going down!)


Updated Updates:
1) Thursday 5:30AM Class is now canceled, no longer on the schedule.
2) Please purchase the Dec. 11 ViVA/IM ABLE Fundraiser tix at the gym.

Thursday Updates

New item:
1) December 11th, 10pm: IMABLE Benefit Dance at ViVA Bistro. $10 ticket. Music by the Groove Dawgs. Look for info at the gym.
Old items:
2) November 22 "For the Fallen" 9am.
3) November 26 Thanksgiving Cadence Run & Class (TBA).
4) November 27 Black Friday Hero WOD "Jake" 9am.
(Please 'notice' that Thanksgiving Day and Black Friday regular class schedules are canceled. These holiday classes are considered "combined" and open to everyone. Please attend!)

"For the Fallen": consider attending and helping to round-out groups of 4. Right now it looks like we might have 4 groups...but we can represent better than that! This, too, is considered a combined effort...all levels welcome.

Wednesday Form: Hinge-ing

When you consider the human body as a system of hinges, you can't go wrong in your form. These joints move by muscles contracting on one side and extending on the other (see how elbow moves in the pic).

Most CF exercises are basic, full body movements that maximize the use of these hinge systems. It only works though if you think about, consciously focus on what is happening.



The factors that are important in moving these hinges are strength, flexibility, and power.
Most CFers, as pretty "fit" people have the Strength to move the joints (we can exert force to move our bones and some load). Watching many classes, I see that people don't have sufficient Flexibility (to move the joints through a full range of motion). This will limit the Power. Power is exerting force on a joint quickly and far. For example, we can be strong in a Squat...but only move our butt up and down 8 inches (no flexibility or power).

Pick 1-2 exercises and work on seriously thinking about the movement (not just moving, but the actual movement)...which hinges are involved, what muscles are doing the work (contracting and extending) and how to get a fuller range of motion to become a really fit, flexible, and powerful CFer. Try it out the next 2 weeks and see how it goes.

Interestingly, not a bad time to work this out would be on Sunday when you hunker down for 1000s of reps...

Tuesday Attitude: For the Fallen

Many CrossFit gyms have their own variation of "For the Fallen" Workouts. Recently, CrossFit Front Range held a version for Veterans Day, here's their description:

"5280 is the number of KIA in Iraq and Afghanistan to date. You are here. They are not. Get in here and work your ass off."

As a group, accummulate reps for soldiers killed in action. What exercises will you choose from? Hmmm...box jump, double-under, burpee, pullup, pushup, situp, squat, wall ball, ball slams, OH walking lunges, 400 meter run (sandbag, vest available for extra challenge), kb snatch/swing, and maybe others.

Cost: $10 donation to Operation Phoenix (please put $ in box at gym). There is no CF punch that day. Also, even if you aren't participating, please consider making a donation.

What is Operation Phoenix?
Operation Phoenix is a CrossFit initiative that will raise the necessary funds to equip the entire United States Marine Corps with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion. This will be accomplished through non-profit sales, corporate sponsorships, and individual donations. Every penny raised will go directly to "America's Fighting Force," the USMC.

Did you know...a blood type diet?

"According to naturopath Peter J. D'Adamo, N.D., in his book Eat Right 4 Your Type, the missing link might be the four basic blood types: O, A, B, and AB. "There had to be a reason why there were so many paradoxes in dietary studies and disease survival," why some people lose weight and others do not on the same diet or why some people keep their vitality as they age, and others do not, says Dr. D'Adamo."
(Excerpted From: Alternative Medicine Digest, Future Medicine Publishing)

Read more about it here.

Sunday CFer

This Sunday CFer is an avid mountain biker and brings that grinding "go hard or go home" mentality to every CF class!

Name, age
Scott Davis, age 45

When did you start CF?
I’ve been working out at some sort of Globo-Gym for ever (since 9th grade) and I remember seeing a bunch of lunatics running through Wyomissing in the rain carrying a tree or something similar. I remember thinking that I should either help them or report them to the police, after all why would anyone do that willingly? A couple of years later I transitioned my workouts after trying Sam’s Down Under class while she was at Globo-Gym and that’s when I saw Chris again leading his crew in some sort of insanity utilizing crap from the back of his truck and the gym’s physical plant. I got up the courage to try a class and loved it. I didn’t become a CF head though until Chris moved into his own space.

Why do you like CF?
What’s not to like about CF? First off, Chris is a very special guy who emanates contagious, positive energy. Secondly, the people who surround Chris are like apples to the tree. Thirdly, I’ve tried every workout from early 80’s aerobics to whatever other fad pops up and nothing compares to the functional movement and full body workout you get by cross-training. I’m convinced that our instructors are extra-creative as well. I keep coming back for all the reasons above and because I selfishly need the interaction to charge my self.

What other activities do you do to stay fit?
I love to MTB. I ride as much as schedules permit. Anyone wants to ride let me know. I also run, ski, and board but I do those things because CF allows my body to.

Do you use CF to train for any sport or activity?
In addition to the stuff I just mentioned, CF keeps my body from getting sore and stiff after long days of yard work .There’s that functional movement benefit.

Most and least favorite exercises?
I pretty much love all of the exercises; I mean anything can be fun for thirty seconds. When I think of least favorite I do a mental visit to the complaint department and all the exercises become my new favorites again. I am particularly weak with pull-ups and want to get better.

Personal challenge you have at CF?
It can be easy at times (close your eyes Kaag) to not give 110% if you’re not “on”. So I guess my personal challenge is to give it everything throughout the whole class.

Most memorable moment?
Compared to a lot of CFers I’m a relative newbie but I’d have to say that the army crawl through the sand in the volleyball court at Gring’s is a classic CF memory. Up through the pile of mulch then crawling through the sand, that is vintage CF and you can’t get that just anywhere!

What would you like to see at CF?
It’s all good to me!

Poser pandemonium!

Warm up: 45 DB Squat w/ Front raise + 10 Air Squats + 2 x 400m runs (good job new guy) + 1 mfg F-Bomb.

Hang Run, Burpee: 1 leg squat
Leg Raise, Lumberjack: Hot Seat Med Ball
Iron Cross, Weighted Flutter: OH Hold
Box Jump, Dynamic V: 1/2 Pushup


Sign up to attend the FOR THE FALLEN Workout on Nov. 22.

What kind of warm-up chaos is this?

Thursday Updates

1) Chris explains a variation of "The Grind" to the Wednesday Beginner class. Notice the focused attention, keen listening skills, and inquisitive minds. Please use the demo-explanation time wisely, listening for biomechanical cues, scaling and thinking about modifications. DURING the circuit/WOD is not the time to be asking about such things...when the clock is running, every second counts. Thanks for your cooperation.


2) Tuesday November 17th. Corps Fitness appreciation night at Winedown Cafe'. CFers receive 10% off their check totals (bring your dog tag). Some complimentary hors d'oeuvres will be served between 5 and 7pm. Also, $25 holiday gift certificates on sale for only $20!

3) Sunday November 22nd. 9-11am. For the Fallen Workout. To be completed in small groups of 4-6 people. Please sign list at the gym so we can get a head-count. Come with a pre-set group or come as an individual and join a group that day. Beginner, Intermediate, Advanced...and even Non-CFers welcome!!!! Please consider attending and saying "Thanks" by blowing out some reps for the over 5000 soldiers who have fallen in Operation Enduring Freedom.

4) Thursday November 26th. Annual Thanksgiving Day Cadence Run and Class!!! TBA. Regular CF class schedule cancelled that day.

5) Friday November 27th. Black Friday Special. Hero WOD "Jake" (Jason Moletzsky). 9am. Regular CF class schedule cancelled that day... but since Tennis Karen will ask if this can start earlier:) the answer is yes.

6) Sunday December 6th. TRX System Trainers demo class.TBA

7) Other.

Wednesday Form: That's good form

In honor of Veterans Day.

Sporty circuit

Sporty Spices flyin' around the bodyweight circuit!
KB Rev. Lunge, Ball Crunch, Tuck Jump, L-sit, High Step, Contralateral Pushup, 1-leg hop, Scissor Leg Raise, JJ2BT

(Leg, Arm, Ab Blasters for a warm-up).

Tuesday Attitude

"A thankful heart is not only the greatest virtue, but the parent of all other virtues." - Marcus Tullius Cicero

Sunday, November 22, 9-11am
FOR THE FALLEN WORKOUT

This workout will be completed in small groups of 4-6 folks. You can show up as a group or come as an individual and join a group that day.

We'd like to know an estimate of how many will be attending, so sign up on the sheets at the gym.

*Tuesday Bodyweight: circuit (w/ Blasters)

FALL IN...

Please take a moment this Wednesday, Veteran's Day, and think of those who went before us, the ones here among us and the ones that are serving us now... we thank you.

Veterans Day Tribute

Fun Form Day!

Kipping pullups.








Finer points of Burpees and Deadlifts...and much more!

Sunday CFer

Petty Officer Second Class Jason Moletzsky among the missing when the Coast Guard C-130 he was in collided with a Marine helicopter. He and 6 other Coast Guard members were searching for a lost boater.
"His mother, Lisa, said she took comfort from the way her son touched the lives of so many. Her son's friends told her that Jake was the kind of person who 'everyone flocked to. He was respectful and loyal to family and friends. . . . He was a leader in his own right.'" (Inquirer article)

Tanner knew Jason from Norristown HS and as an ice-hockey teammate. He remembers him as having a great sense of humor and as someone who truly enjoyed helping others.

Motivator of the Month

Always working hard and challenging himself, Tyler exemplifies what Corps Fitness is about. With his ‘no excuses’ attitude, he is a phenomenal addition to the CF family. Congratulations, Tyler – your positive energy is a boost to all those around you!
Click here to read more about October's MOM.

New rule...

Rule: If you see the camera on the table during a circuit, pick it up and snap some photos! Yes, we're talking to you...any CFer in the circuit. It appears someone has a problem multi-tasking -- tracking 30 seconds and taking pictures is like walking and chewing gum...boy, does it hurt!
Saturday Suffering:
Pod: Pull Ups, 6 Ct, Walking Lunge
Pod: Wall Ball, Modified Plank, Side Hurdle
Pod: Jack Webbs, B&T Jump, Crossover Abs
Pod: Box Jump, Box Drill, Combo Crunch

PS. He's not the Motivator of the Month

Thursday Updates

a) Friday KB: Kettle-back-to-normal...Painstorm, then KettleHell Obstacle Course...how about a regular old circuit!

b) Join CF’s Adam R. in raising money for testicular and prostate cancer (he battled it 8 years ago). Spread the word about his Movember Team . Grow a mustache (and raise money) to change the face of men’s health!

c) Be sure to vote for November Motivator of the Month. Vote at ammo can at the gym.

d) Nov. 22, Sunday Special, For the Fallen Workout. Keep your calendars clear!

e) Nov. 8, 10-noon, Form Seminar: Please attend and learn, practice, and share. Make your CF workouts more worthwhile. Performing exercises full and proper = change your physique, avoid injury, increase intensity of workout, burn more calories, not be responsible for class running 400s!

f) Anything else?

Wednesday Form: Practice

Consistency before intensity. Do it right before you do it fast. Master the basics. Practice, practice, practice. Better than yesterday. Part of coming into CF is a commitment to certain exercises. Sure we want to crash around and have our HR up, but we also have to want to practice and master movements. That's the only way to see improvements and avoid injury. Why? Because the kind of fitness that happens at CF is a sport!

Of course, please attend the FORM SEMINAR on SUNDAY NOV. 8, 10-noon (see signs at the gym). This is your time to practice the consistency outside of the intensity of class.

BTW, you can watch the CrossFit Snatch Balance instructional here

Abba Dabba Sections

Bodyweighters put the finishing touches on a Lunge-Sit Up Sections. (Lunge 1 section/15 situps, Lunge 2 sections/15 situps, etc.)
Upper Body: Rope Heave, Frog P/U, Rows, Plank Walk
Lower Body: Push Off, ACS, Slides, Stagger Leg Squat
Abs, abs, abs!

Tuesday Attitude: Risky business

If you limit your actions in life to things that nobody can possibly find fault with, you will not do much.
-Charles Lutwidge Dodgson (Lewis Carroll)

*Bodyweight: Abba Dabba Tuesday
*Remember to vote for November Motivator of the Month (see Ammo Can)

Did you know...the size of fun?

Hopefully, not XXXXL! OK, so maybe this comes home with the Trick-or-Treaters. On average, a "fun size" bar is 70 calories. Let's say on Halloween, with all the excitement, you eat 5....350 calories. We all know how early the candy comes out in stores. So let's say (at work and home) you've hit those "fun size" bars for over a week. 350 calories x 10 days in October =3500 calories. Ring a bell? Yep, that's the calories in a lb. Moving up a pants size...that ain't fun! Planning more trips to the gym to burn it off...well, that is fun...but not good on the joints or the psyche!:)

***NOTE: Please attend the Form Seminar on Sunday Nov. 8, 10-noon. As you know, on the fly, at the class pace of 30 sec. to 1 min., is not the time to learn the movement. Moreover, the more exercises people know, the more creative we can get. Do your part to make this group fitness work!

Sunday CFer

Does CF need a new category..."Advanced beginner"? Karen's always ready with her hard-working, positive, pleasant attitude at the Wed/Sat Beginner classes!

Name: Karen Rowe, 31

How’d you hear about it/When did you start?
I had heard about Corps Fitness a few years ago but didn’t actually start going until this past summer. My husband started taking both Corps Fitness and Cross Fit classes (Chris teaches classes where he works), and he would come home all the time and tell me how hard it was, and kept telling me how I should start going too. I saw the results with my husband and decided to give it a try.

Why do you like CF? Or why do you keep coming back?
I like the classes for a couple of reasons. First off, I don’t think you could get this kind of workout anywhere else. There is no way I would work this hard by just going to the gym myself. I also like that the workouts are always different and you never get bored doing the same thing over and over. I keep coming back because of that, and I’ve really enjoyed meeting the people who attend the same Wednesday and Saturday classes I go to. It’s a great group of people and I feel comfortable with them. It’s never a competition and we know we’re all there for the same reasons, and try to help and motivate each other.

What other activities do you do to stay fit?
Staying home to raise two young girls doesn’t leave me with a lot of time for myself, but I do try to get them outside and we take lots of walks. My husband and I also like to take the girls on hikes and try to do that whenever we get a chance.

Most and least favorite exercises?
I can honestly say I am not a fan of bends & thrusts or burpees. I guess my favorite would be doing ab exercises since having my second daughter left me with less than a bikini body!

What’s a personal challenge you have at CF?
To not always end up at the back of the line when we run – running is definitely not a strength of mine!

Most memorable moment?
Realizing that I was starting to be able to do more than two pushups (not on my knees).

What would you like to see at CF?
I enjoy the classes the way they are, and hope to see more people discover the challenge of Corps Fitness.