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