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Invite from Race organizer: For all Corps Fitness Members, I would like to offer you a discount for our First Annual Southwest CHAMPS Challenge 5K. I would like to offer you the registration fee of $16. Simply download the form under 5k races at www.pretzelcitysports.comand when you fill out the entry, write Corp Fitness at the top of the paper. You will not be able to register using the online method to receive this discount. I look forward to having you all join us for a great event. complete with tech shirts, a raffle and lots of awards to be won. This discount is good from now until February 26. Feel free to contact me with any questions.

www.pretzelcitysports.com

The app for the 2014 Mt Penn Mudfest Trail Run, on 4/19 in Reading, PA, wiill be posted in a few days. In the meantime, onl;ine entry opens at 12:01 AM on Jan 1st. Go to “online registration” on this site to enter. Field limit of 500 entries.
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THURSDAY UPDATE 
**930am & 530pm classes are now cancelled. Friday as of now will run as scheduled and keep checking our posts for any new updates**

Bring your partner to the “From Corps Fitness, With Love” workout tomorrow evening at 5:30 PM!  This event is open to veterans and to newbies.  It’s an opportunity to bring your significant other to experience the fun of CF!  Don’t worry, singles are always welcome as well!  The Corps Fitness Valentine Celebration is expanded to an entire Weekend, with 2 Hero WODs (both with a kettlebell focus). And our theme to honor their sacrifice: From Corps Fitness, With Love.

Here’s the schedule:

Friday February 14, 530pm:
Couples/Partners Workout. Enjoy a class of physical and mental challenges with your partner, and of course, stay for the usual FNL Valentine’s drinks and snacks afterward. If you attend as a single, no worries, we’ll accommodate!

Saturday February 15, 7am/830am:
HERO WOD (added 7am time slot accommodate folks who want to honor the Hero)

Sunday February 16, 8am/1pm:
HERO WOD

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1-leg wall squats, anyone??

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***530am Thursday class is cancelled. We are going to see how the day unfolds and will post updates on the blog and facebook about status of remaining classes. Stay tuned and stay safe all***

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Push press + 3/4 squat = ___________

**New Info!  We’re implementing form sessions Wednesdays and Saturdays after regularly scheduled classes.  Tonight at 6:15 stop in to work on your rope climb technique (if you’re in the beginner class, join in at 6:30).

Post other exercises you’d like to work on to the comments.  Olympic lifts?  Push ups?  Overhead squats?  Think about it and post away!  We’ll try to cover 3-4 per session, depending on demand and instructor availability.  Sessions will be stay-as-long-as-you-like-and-work-on-anywhere-from-one-to-all-exercises style.

***As always, stay tuned to the blog and to Facebook for weather-related schedule updates.  Stay safe and warm, CFers!

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The littlest Kaag working on his form.
The littlest Kaag working on his form.
C2A is in full swing!
C2A is in full swing!
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…or something like that.  Germans may love their saunas, but new research suggests (or confirms) that shivering / being cold can actually help mobilize brown fat.  Additionally, they found that exercise helps to turn white fat to brown fat.   So… logically, a combination of exercise and exposure to cold temperatures sounds like the winning combination!  Although, per the NYTimes article:

“…there are no indications that exercising in the cold amplifies the production of irisin and brown fat compared with working out in warmer environs, Dr. Celi said. But the new study does suggest that if you can’t get to the gym, at least consider lingering outside at the bus stop and shivering.”

We wouldn’t you to be lonely, so instead of standing outside alone, why not come on over to CF and shiver while you’re stretching before class.  Hmmm… Maybe we’ve been onto something all along!

Read more here and here (thanks, Matt D, for these 2 articles)

The ducks aren't afraid of the cold, and you shouldn't be either!
The ducks aren’t afraid of the cold, and you shouldn’t be either!

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1. Join your fellow CFers for the “From Corps Fitness With Love” 3-day WOD challenge next weekend, 2/14-2/16.  Three days, three hard-core, motivating and fun workouts!  Check out more here or using the sidebar link.

2. The next CF Free Intro class is this Saturday, 2/8 at 9:45 AM

3. Congratulations to everyone who participated in the weight loss challenge.  Keep it up through valentine’s day: that’s only a little more than one week away!  Easy peasy!

Here are the totals for the 30-day challenge:

Overall F: Emily -13lbs (-8.38% of bodyweight)
Overall M: Zach Mered. -26.8lbs (11.81% of bodyweight)

Overall F %BF: Jeanna -4.7% body fat
Overall M %BF: Jake -4.1% body fat

Gals Total: -96.6lbs (6.43%)
Guys Total: -152.6lbs (8.39%)

That’s total lost in 30 days: 249.2 lbs!  Craziness from you dedicated phreaks!

Read more: http://www.livestrong.com/groups/group/cf-fun-size-incentive-group-wt.-loss-chall./#ixzz2sHkrex6D

4. Weekend instructors:
Friday 5:30 PM: Van
Sunday 8 AM: John
Sunday 1 PM: John

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Why not!

Is that John McEnroe? The first CF Halloween party, 2008… the fog did everyone in that night!

 

Christening of the Smokehouse, February 2009! CF is so proud to see how many of these familiar faces are still at CF. It's a lifestyle, not a resolution.
Christening of the Smokehouse, February 2009! CF is so proud to see how many of these familiar faces are still at CF. It’s a lifestyle, not a resolution.
Oh, and by the way, CFers BUILT the smokehouse!  Like an old-fashioned barn raising.  People helping  people, being part of something bigger than yourself.
Oh, and by the way, CFers BUILT the smokehouse! Like an old-fashioned barn raising. People helping people, being part of something bigger than yourself.
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**Weather update**
5:30 PM Class is on for those who can safely attend, but 5:30 PM spin is cancelled due to inadequate sign-ups.  Stay safe out there, friends!

And a little more fun for this snowy day:

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Thank you, Natalie, for the new scale at CF!! CFers don’t usually obsess about the numbers on the scale, but it’s nice to check in once in a while. And if you participated in the no sugar challenge, you’re probably loving the readings on this bad boy!
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Beverly has come SO far since she began working with Brian at CF. Keep up the good work, Beverly!
Alecia and Savannah came out to kick off the third Call to Action class!
Alecia and Savannah came out to kick off the third Call to Action class!
Welcome Pinnacle Martial Arts to the CF family!  The child safety course on Saturday was a hit, along with the K-9 demo (featured image)
Welcome Pinnacle Martial Arts to the CF family! The child safety course on Saturday was a hit, along with the K-9 demo (featured image)

 

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My what, you say??  Yes your rostral ventrolateral medulla, an area of the brain that controls the body’s sympathetic nervous system.  We know that exercising is associated with positive changes in your brain, but this article summarizes new research suggesting that inactivity may be associated with negative changes.

“In effect, these neurons had changed in ways that made them likely to overstimulate the sympathetic nervous system, potentially increasing blood pressure and contributing to the development of heart disease.”

So get up off the couch and DO SOMETHING!!

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Reminder: this Saturday Pinnacle Martial Arts is holding a Child Safety Class.

Reminder: this Saturday Pinnacle Martial Arts is holding a FREE Child Safety Class at CF.

Weekend instructors:

  • Friday 5:30 PM: Matt D
  • Sunday 8 AM: Matt D + no sugar challenge wrap-up and awards
  • Sunday 1 PM: Gretchen

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Valentine’s Day Weekend, join fellow CFers for a Friday, Saturday and Sunday full of kettlebell-themed Hero WODs.  Friday 2/14 5:30 PM class will be a couples / pairs / workout with your partner theme.  Everyone is welcome: Singles will be paired up for the workout.  Check out this link or the sidebar for more information about this special event!