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/