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

Kettlebell Class week up to July 4

CF KB classes will be:
Tuesday July 1 @ 9:30AM
Thursday July 3 @ 9:30AM (just added special-like, will be identical to FRI 5AM).
Friday July 4 @ 5:00AM...just imagine, we could workout by theme such as "Liberty Lunges" or by patriot such as "Sam Adams Swings" or even by dates and just do 1776 Burpees!

Please note that the 9:30AM class on FRIDAY JULY 4 is CANCELED.

Thanks
Matt

CFKB "P" Day

Though it may look like a workout that leaves you involuntarily wetting your pants, that's not what the "P" refers to and the CFers who attended lined it up and knocked it down with Pride, Positiveness and dare I say a little Posturing Pomposity.

P=PODS
P=PUSHUPS (T, Spiderman, and Plyo-Staggered)
P=KB PULL (Sumo High, Single Arm, Pull-Snatch)

Toss in some Psuicide, Paralletes, (p)Lunge w/ Medicine Ball, Quick Step (P is next to Q in the alphabet), Pstep-Ups.

End w/ Dive-Bomber Push-Up/KB Swing/Bicycle Crunch (no P there) Count-Up/Down...
And you got yourself a great way to start the weekend!

Keep practicing CLEANS.

New CFKB offering

Starting TUESDAY JULY 1 at 9:30am...CF Kettlebell class.

Anyone interested beforehand in a KB Primer is welcome to show up THURSDAY JUNE 26 at 9:30am for a class.

PS. CFKB Old School was a monster class. 5am endured 3 rounds of evolving exercises such as "Hot Seat to Monkey Squat to Squat-Arms Up" and "Steam Engine to Locomotive to Side Squat Hop" and "Pullover to Ring Rows to Pull Ups." Totally smoked. KB exercises were Single-arm swing, Pull-Catch, and Figure 8 Hold. KB practice: Anyhows. Thanks to everyone who showed up...you're a remarkably intense group.

KB Old School Friday June 20

The KB Range-of-Motion workout for Friday June 13 is posted at www.flashconditioning.com (sorry, posted so late).

And as for this week? Yes, you have campaigned for it. You've begged and bartered. And now it's back. CF KB "Old School"...a la early days of CF...a circuit circa 2006...all the CF classics...you remember, the exercises you grew up with?!

We still go for 90 minutes at the 5AM class (but feel free to leave any time if you have to get to work).