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Not many updates this week other than keep on keepin’ on.  For those CFers involved in the no sugar challenge, you’re almost through week 2!  This is a big one, and if you get through you’re half way and there’s no turning back!

Weekend instructors:

  • FNL: Gretchen
  • Sunday 8 AM: Matt D
  • Sunday 1 PM: Ed
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***Survey Survey Survey***
We have connected with another spin instructor some might know, Mike Vecchio, and we’re looking to add some other spin/krank time slots.
***Please post a comment for times you would like to see***
Possible slots are:
Thursday/Friday 530AM
Tues/Friday 530PM

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Is strength physical or mental?  Or both?  Any CFer will tell you that they’re much stronger than they ever thought possible.  Part of it is the physical conditioning but most of it is probably from pushing beyond preconceived limits.  When you were on the treadmill / elliptical / weight-o-matic machine at the globo gym and you felt a little burning in your calf or lungs, you probably reigned it in.  But at CF you feel that burn and look to your fellow CFer who is undoubtedly still going, so you dig a little deeper!  And what do you know, eventually you don’t even notice your body trying to stop  you, in fact you’re the one that newbies look to when they start to feel it.  It’s a good feeling, no??  Keep up the good work, CFers!

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Intro class: Come one, come all to start your new year off right with a free intro class!  Our first intro class of 2014: 1/11 at 9:45 AM.  Open to all newbies who have never tried CF before.

Weekend Instructors

  • Friday 5:30 AM: Matt D in for Brian
  • Friday 5:30 PM: Van
  • Sunday 8 AM: Matt D
  • Sunday 1 PM: John
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Sure you can muscle 2x your body weight off the ground, but with form like that you’ll be needing a recommendation for a chiropractor (or worse) before you know it.  Maybe you don’t feel it today, maybe not even this year, but it WILL happen.  Surely you’ve heard “Hurry but don’t rush.”  Do it!  Form should ALWAYS be in the back (or front) of your mind.  Sure the sign says Push Press but it also means Squat to reach the weight, Clean the weight off the ground, and maybe negative deadlift to put it back down…  Get it?  Got it? Good!

Post any questions or additional examples to the comments!

Photo credit: Bodybuilding.com. intentional demonstration of bad form.  Don’t ever do this.

 

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This is a CF photo. Look at that plank position! Very nice.

 

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Did you know?  Intense exercise yields better results more quickly than conventional exercise.  Fortunately for you, intensity is kinda our thing at CF!  And we’re not talking about 7-minute-abs intensity, we’re talking CF’s special brand.  Berks County’s hardest-working, most dedicated individuals bring the intensity through our door and motivate fellow CFers to join in.  Because we all know that lolly-gagging through your workout is basically a waste of time…  And who has time for that?

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Back to the normal schedule.  Stay tuned to the blog for updates!

Weekend instructors:

  • FNL: Matt
  • Sunday 8 AM: Matt + 9 AM intro to the weight loss challenge!
  • Sunday 1 PM: Gretchen
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CF is all about doing what you’ve never done before.  Maybe it never even crossed your mind that you could do a push-up or 24″ box jump or even run a mile.  Take your mind out of the equation and let your body do what it’s designed to do!

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Karen, mastering double-unders.
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CF ring around the rosie?

 

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Maddie Bieber leading the Monday 530pm Spin/Krank class starting tonight!!!! For those that know Maddie you know her enthusiasm and energy during regular Corps classes and now get the opportunity to follow her lead during an hour of spinning or kranking!Maddie says “I’ve been working out at Corps Fitness for over 4 years and can’t imagine a better place to work out. My love of fitness and Corps Fitness inspired me to start teaching. One of my favorite things about CF is the enthusiasm! I am thrilled to bring this enthusiasm to the spin/Krank class!”If you miss tonight join Christina Redner on Wed 530pm. These classes are a great compliment to your routine

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4 tags remain on the tree for Olivet’s kids.  Please consider taking one to make a local child’s Christmas wishes come true.  Gifts need to be in (wrapped with the tag attached) by Wednesday 12/18.

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