He's back, baby!

Not that it hasn't been fun, lo, these few weeks hosting the Saturday morning CF classes. And not to say that my impersonations aren't accurate (good...absolutely not...but accurate, yes). C'mon, A Frog Leg crunch is 3 distinct movements. And Leg Raise is a sloooowww exercise.

Anyway, it may be the case that Chris returns to lead the 8 am CF Saturday crew (after January 5th). Put in your petitions for his return here as Comments!

While petitioning, be sure to reflect upon what makes Corps Fitness..."Corps Fitness," like having a Marine yell "Grab your ankles," "Back straight, butt out," and of course the attention-getting, "Less talking, more thrusting!"

Hey, get your mind out the gutter, those are highly technical feedback statements from a fitness instructor.
Happy New Year,
Matt D

Cardio Saturday Fun

Great fun today...well at least I had fun cheering on 13 mad-dogs who showed up at 8am for a cardio blast. Special recognition to Karen & Lori (newcomers) for excellent efforts (and for surviving)! And of course a CF Happy Birthday to Don. He strategically saved that news until after class...so to celebrate, right now, while reading this, do 50 Ceremonial Star Jumps (I'm not saying he's the big 5-0, that's, uh, just a random number I picked)!

OK, CF News:
1) New Year's Eve: Remember 8, 9, and 10 o'clock classes (KB, CF, & CrossFit, respectively)

2) New Year's Day: 10AM, KB Corps Fitness

3) Wednesday Group Strength 6AM: "2-minute drill"

4) Next Saturday (1/5, 8am): "Wake UP Call" All your favorite classic exercises with "UP" in the name (and some others that you may have never heard of before).

5) Saturday January 5th (after the "Wake UP Call") is the first CF Open House from 10-2. We hope you all stop by. It'd be nice to have some seasoned CFers there to talk up the classes to prospective CFers! Contact Chris if you want to help out. (The second CF Open House is January 12).

A prosperous New Year to all.

New Year's Eve Day Classes

Be sure to attend 1, 2, or all 3 classes offered on New Year's Eve (oooh, bat for the cycle!).

Monday December 31
8-8:45 Kettlebell Balance: Exercises for balance, core stability, and flexibility with the KB. For you KBellers, we'll also have time to practice your swings, pulls, cleans, etc. Low to moderate intensity.

9-10 Corps Fitness: Self-explanatory.

10:15-11:15 CrossFit: What diabolical WOD do they have planned...remember, Christmas Eve was 150 Burpees!

The KettleBELL is tolling for you!

Great Kettlebell Corps Fitness combo workout today. The focus of stations today was on Kettlebell power (accelerating the bell, a la Terri in the photo) and balance/coordination. (see video at www.flashconditioning.com)

(Of course, a little shuttle-running to keep the HR up never hurts !)

Remember Saturday morning CORPS FITNESS class is themed "CARDI-OH MY LUNGS BURN." We will be moving!

Xmas Eve Class brings holiday cheer!!

Christmas Eve morning is usually a lazy-get up around 10-cruise through-kind of day. Not for Corps Fitness diehards who came out at 9am and spread some holiday cheer...and some sweat. 26 came & conquered and started their holiday with some motivation. Thank you to all the veterans and the newbies who made this our biggest Xmas Eve to date!!

12/21 W.O.D causes some groans...

20 minutes consisting of 5 box jumps, 10 pullups (jumping or kipping) and 15 knee to elbows was tackled by Maria, Jan, Kristin, Johnny and Bob. Aside from the moans all completed in true Corps Fitness fashion and walked away exhausted but accomplished.

If it ain't broke...

Well, the OLD SCHOOL CF class received rave reviews. Before I go on, though, a huge round of applause to newcomers Mike and Steve...awesome push this morning. The intensity (and maybe the yelling) takes some getting used to, but you fellas showed determination and adaptability! Well done!

Now, to other items:
1) Are you cursing out the SCISSOR LUNGE station today? Our beloved Mike Nawa campaigned for scissor lunges in the OLD SCHOOL circuit. Was he there? Did you see him? I didn't, did you? Don't worry... Wednesday Morning 6am Group Strength class (Mike usually attends) will be doing a 22 minute "hurl or wet yourself" strength workout. So maybe you want to stop by and curse Mike out. This one's for you, Mr. Scissor Lunge! To preview the workout, visit http://www.flashconditioning.com/ (Suggesting scissor lunges and then not showing up...that has to be the greatest CF ruse of ALL TIME....give him hell at the Christmas Eve workout!).

2) NEXT SATURDAY 12/29: Car-di-"Oh, my lungs burn"! We'll be moving the whole time (is that anything new, you ask)? No, SERIOUSLY, I mean we will be running/moving the entire time! There will be alot of movement and long, moving stations. Please be sure if you bring children that they stay in the carpeted area. Of course, everyone's safety and avoiding injury is priority, as well as liability issues surrounding Corps Fitness' insurance policy at the facility.

3) Thanks again for the intense efforts. Happy Holidays.

4) To all the CF Kettlebellers, this video's for you (that's 88lb KB!).