Sequence of get-ups:
– Lying back, gathering momentum to sit up onto feet
– Feet grounded, standing up
– Standing with full hip extension



1 week from today, join Boscov’s for a sale benefiting the IM ABLE Foundation.  9-11 AM at any Boscov’s location.  Pick up a flyer at the front desk and take it along with you!

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Congratulations and Thank You!!  to everyone who participated in and volunteered for the Kyle Pagerly 5k yesterday!  Another outstanding event in honor of Pags, and so many CFers were there, which is such an awesome achievement.  Definitely missing most people in the photos here, but thank you for representing Corps Fitness, Kyle’s home away from home, and honoring Kyle with your performances!  More photos (thank you, Erin!) are available on the Corps Fitness Flickr page.


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3-station repeats, running, and 2 minute group windmill to start your day off right.  What could be better?!?

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**We will not hold spin classes for Saturday 10/10,10/17 and 10/31 and are working on the new schedule for Saturday coverage.  As of right now, the only Saturday Spin class in October will be 10/24 Spin Class with Jen Quick at 9:30am!
If you haven’t tried out Bldg 7 Yoga yet, what are you waiting for??  They have an extensive lineup of classes every day of the week.  Yoga is an excellent complement to what we do at Corps Fitness – try it out today!
FREE Intro to Corps Fitness Saturday 10/10 at 9:45 AM
Remember the Kyle Pagerly 5k is this Sunday, 10/11, 9 AM in Shillington Park.  More information on the website –  Good luck to all CF runners, and thank you for supporting the Kyle Pagerly Memorial Fund in memory of a true hero!
Weekend instructors:
Friday PM – Chris
Sunday AM – Gretchen

Maddie is returning to teach spin/krank starting tonight at 5:30PM! AND Lisa resuming her spin/krank class tomorrow night at 6:00PM. Come on out and get your Spin On!


Upping Your Game

You’ve  been coming to Corps Fitness for a few months now….maybe even longer.  Your first goal might simply have been to learn the CF ways;  class formats, proper form on exercises, and just plain ole surviving a whole class.   Options are almost always given to scale the workout.  Scale the number of reps, scale of the number of rounds, scale the distance, scale the weight load.

So when is the time to “up your game”?  When do you go the higher number of reps, or when do you choose the longer distance on the run?

The trainers at CF will gladly call you out if they think you can go heavier, or farther, or higher in reps.  But, you have to be willing to step out of your comfort zone and go for it too.  Don’t settle for comfort or ease.  Don’t get in the mindset that that is “all” you can do.  Complacency is not an option.  If it’s a matter of worrying that you will slow your team down by choosing a 400 vs a 200m run, make a small goal for yourself:  Let’s say the workout consists of 2 runs, each being a 400m with a scaled option of a 200m.  Maybe choose the 400m the first time, and make it a goal to keep within distance of the other 400m runners.   You will never know unless you try it.  And, if you surprise yourself by keeping up, well then you can do the 400m again for your second run.  And BAM!  There ya’ go….you’ve broken out of your comfort zone.

Don’t be afraid to break out.  Don’t be afraid to go that extra distance, or pick up a heavier weight than the last time.  And when you do, know that you have a whole class full of teammates that will support your efforts!21341610484_cc673a9d23 21776137530_a80fcb2c09 21776378178_077f68e341


BLDG. 7 Yoga’s Grand Opening is tomorrow from 9a-2p!! Come meet Linda and her amazing team as well as seeing some awesome vendors that will be here for the event! We hope to see you all there! As part of their Grand Opening BLDG 7 Yoga is offering EVERY CORPS FITNESS MEMBER a 20% Discount for their first BLDG 7 Yoga Membership AND We are offering a 20% Discount for all NEW Corps Fitness Memberships from now until 12/31/15!! Come in and take advantage of these awesome SPECIALS!!




Ancient Chinese Secret….or not.

Did you know that there could be benefits to yelling during a workout?

First, in a Men’s Health issue, they report findings done by an Iowa State University research team that state you can possibly increase your strength by 10% by performing a quick grunt or yell before an exercise.  This technique is called a kiap.  The thought is that the expulsion of air might stabilize the core and allow force to travel more rapidly through the limbs for a lift.

Then there is ancient Chinese wisdom that believes yelling out loud is good for your health.  Dr. Peter Calafiura, an American psychologist, agrees that yelling can have a positive mental influence.  “[yelling] might trigger endorphins, a natural high.”

And then there’s Chris Kaag’s version of yelling.  It’s classic.  It is motivating as heck.  It is unifying.  Take a peek at this oldie but goodie for some classic good ole CF yellin’!  And if you are missing Chris while he’s gone, this might give you a good dose until he returns next week! I don’t know about you, but watching this makes me want to go out and conquer the world (or at least the next CF class that I take!).