Sunday Ride

So this is what CFers do on their day off? Great day to get out and support a good cause...carolforheart and Girls with Gears.

Nice and easy!

Friday KB: easy pace with rest before "best performance" exercises.

4 Best Performance:
Ring Rows
Ultimate Burpee
KB Snatch
KB Swing

Between exercises:
Plank Knee (on med ball)
KB Walking Lunge
Handwalk (on med ball)
Step Ups
2KB Squat
Hip Extension

What say you...let's put a little pepper on it for next week, eh?

New Class & Upcoming Challenge

NEW CLASS: Tuesdays 5:30PM Corps Fitness Bodyweight Blast (Matt D): Run, jump, lunge, push, pull, press, and otherwise move your body through high intensity group circuits (note: body-bars, medicine balls, and light KBs may be used).

UPCOMING CHALLENGE:

The "I'm a CORPS FITNESS LOSER" WEIGHTLOSS CHALLENGE

Call it what you will...maybe the "It's Speedo Season Rivalry." No matter...because it's on!

Next week look for the sign-up sheet at the gym.

The general idea is: We'll split participants into 2 groups: Team Chris vs Team Matt. 6-week weightloss challenge beginning MAY 1 (measurements every 2 weeks).Winning group wins! (More details at sign up).

This is designed to be a FUN competition for any CFers and to introduce some group motivation and accountability toward maybe achieving our New Year's Resolutions...that just seems like yesterday, eh...does anyone remember our CF Resol-action?

A good way to begin...

is with a Beginner's Class.
Good job with that Poser circuit, folks!

CF...to the Next Level

Special thanks (I guess you could call it that) to Stephen Pradon of Next Level Sports for sub-ing in as guest instructor at 5:30pm.







CFers were treated to this high intensity circuit, in the form of a Ring of Fire...where the movement never ceased...and neither did the pain...it's like if you pull your bottom lip straight out...not bad, eh?...now try to wrap it over your head...yeah, that's intense!

PS. Next Level Sports is Berks County's premier sport conditioning program. Team or Individual athletes. Visit http://www.nlscamps.com/ or email Stephen (spradon@hotmail.com)

Get out for a Sunday ride

Sunday April 19. Join folks for a ride to prevent women's heart disease.
Information is available at CF or go to CarolforHeart (which has a link for online registration). If you want to ride with Corps Fitness folks already registered, contact Chris. (PS. It's not just for women, anyone can ride!)

Poser!

Thursday 4/9

LumberJacks & Thrusters
Poser: Lunge

Side Raises & B&T Jump
Poser: Hello Dolly

Chirpee & Step Over
Poser: Hot Seat

Squat/Front Raise & Pulses
Poser: Push Up