Cancelled class

MONDAY JAN. 19, 5:30PM CLASS Cancelled!

Make-up class:
TUESDAY JAN. 20, 5:30PM

Football Fitness Frenzy

Well, our PA teams are in their respective Divisional Playoff. A cause to celebrate? Absolutely! No, not a tailgate celebration with wings, pizza, beer, dip, nachos, cookies, and pie! How about a CrossFit Celebration.

We'll complete homegrown workouts from CrossFit Pittsburgh and CrossFit Philly.
Sunday January 18, 8AM (sorry for the early start)
Cost: 1-punch
Reason: Bragging rights...let's make it a challenge, post your allegiance to comments. We'll see which fans have what it takes. (And it you're a fan of some other loser team not in the playoffs, just use this as another sad justification for going to CF, "Hey, there's football playoffs, I should truly honor the occasion with a workout.").

Here's just a teaser:
CrossFit Pittsburgh....5 Rounds, 5 Pull Ups, 5 Wall Ball....etc
CrossFit Philly....50 KB High Pulls, 40 Sit Ups, 30 Walking Lunges per Leg....etc

Bring your outdoor running gear.

Burpee Shmurpee

Click here for CrossFit Burpee Instructional Video

Of the many reasons to dislike your old-school coach and/or gym teacher of your youth, the Bend & Thrust has to rank way up there.

It comes in many names, Bend & Thrust...Squat Thrusts...or popularized by CrossFit...the BURPEE. It comes in many kinds...8 Count, 6 Count, 1-Legger, w/ Broad Jump, w/ Box Jump, w/ Pull Up, w/ Deadlift, etc...but the outcome is always the same!

Though in our youth we may have maligned this exercise...in our wisdom and age, we can see that it is the ideal exercise. Let's investigate:

1. Squat
2. Leg Extension
3. Plank
4. Push Up
5. Plank
6. Leg Raise (snapping knees up to squat position)
7. Squat
8. Stand or Jump

My, my...just somehow add a hoppy west-coast IPA to that and you'd have Utopia!

Aaaaanyway, maybe for a Winter/Spring challenge we can incorporate the Burpee.

Popular Burpee challenges are 1) 3-minute Challenge (brutal, but too short for our purposes...we usually do 3 minutes of B&Ts throughout the CF class)...and 2) 100 Day Burpee Challenge. Here, we do Burpees every day for 100 days...the number of Burpees represents that day (so Day 1 is 1 Burpee, Day 15 is 15 Burpees, etc.)...

So that's what others are doing....what Challenge can you create for CFers???? Maybe a President's Day or Valentine's Day theme??? Who knows?
Post to comments.

January/February Corps Fitness Schedule

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