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SUMMER KIDS CLASSES
Second Session of our Kids camp begins soon!  10:45 to Noon each day for one week.  There’s still time to sign your child up for this motivating week, but please do so as soon as possible so we may get a head count and order t-shirts.  The first session was a huge success and we thank all who participated!!  A very motivating bunch of young CFers!

SPECIAL RATES
– Know any teachers or nurses who want to join the CF family?  Check out the top of CF’s fees page for more information!  The availability of these offers is limited, so get in today; they won’t last forever.
– A reminder to check out the CF Loyalty Program and Incentives we announced April 1st. You can also earn points via membership and merchandise purchases!  Check out the link for full details, and start earning today!  For newbies looking to take advantage of the incentives, remember you must attend an intro class first.  After that, you’re be eligible for 2 weeks of free membership and then an additional month at $70.
– We’re in the process of rolling out a new way of introducing newbies to CF!  Stay tuned for details!!

CHALLENGES
– A double under challenge is coming…  Start practicing today!  Or don’t, and see how much you improve.  Stay tuned for more info 🙂
– The Kaag Challenge is extended indefinitely, so be sure to get in touch with Chris or Melissa for a time slot!  CFers have been gettin’ it done week after week – congrats!!

SPECIAL WORKOUTS:
– TBA

SPIN / KRANK
– Tuesday, Wednesday, Thursday and Saturday SPIN classes are all on hiatus for summer.

FREE INTRO CLASSES
Next Free Intro will be Saturday, July 9th.20160706_055411

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SUMMER KIDS CLASSES
Second Session of our Kids camp begins soon!  10:45 to Noon each day for one week.  There’s still time to sign your child up for this motivating week, but please do so as soon as possible so we may get a head count and order t-shirts.  The first session was a huge success and we thank all who participated!!  A very motivating bunch of young CFers!

SPECIAL RATES
– Know any teachers or nurses who want to join the CF family?  Check out the top of CF’s fees page for more information!
– A reminder to check out the CF Loyalty Program and Incentives we announced April 1st. You can also earn points via membership and merchandise purchases!  Check out the link for full details, and start earning today!  For newbies looking to take advantage of the incentives, remember you must attend an intro class first.  After that, you’re be eligible for 2 weeks of free membership and then an additional month at $70.
– We’re in the process of rolling out a new way of introducing newbies to CF!  Stay tuned for details!!

CHALLENGES
– NEW!!  Tire Flip Challenge is ON!  All week: 6/27 thru 7/1, come early to class or stay a few minutes after.  Grab a classmate, a timer and the appropriate tire (tires will be marked for Male and Females).  Challenge is to flip the tire as many times as possible in 2 minutes.  This will be on the honor system…..so be HONEST with your results!  Have your classmate time you and also count your flips.  A chart will be on the large white board to record your #.  ***YOU WILL ONLY HAVE ONE SHOT AT THIS….NOT MULTIPLE TIMES DURING THE WEEK JUST TO GET THE HIGHEST NUMBER ***
– The Kaag Challenge is extended indefinitely, so be sure to get in touch with Chris or Melissa for a time slot!  CFers have been gettin’ it done week after week – congrats!!

SPECIAL WORKOUTS:
– July 4th 9 AM ONLY – 1 class on Monday 7/4, then enjoy your holiday!!

SPIN / KRANK
– Tuesdays 10:30 AM SUSPENDED FOR THE SUMMER
– Wednesday, Thursday and Saturday SPIN classes are also on hiatus for summer.

FREE INTRO CLASSES
Next Free Intro will be Saturday, July 9th.

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There’s a quote that starts with “Challenges are what make life interesting….”. There’s more to it, but let’s just stop there. Why not participate in challenge? See how you do?
First summer challenge/competition coming at you this week: Tire Flip Challenge! How many flips can you do in 2 minutes?
*Grab a classmate, grab a timer and set for 2 minutes. Please note the marked tires. Men and Ladies will be properly marked.
*Honor system in effect! Record your number of flips on chart posted at whiteboard.
*One chance only….cannot try it multiple times to try and get highest number of flips.
*This week only! (Monday thru Friday)
*And remember to practice good form! Make sure you are properly warmed up. Feet are wide, arms are between legs and grabbing under tire. Feet should start behind the tire with upper body leaning into tire. Take note of the pic below of Brian… He has begun the flip, but notice the lean-in of the upper body. Keep your back flat and not rounded. Once you get the tire to about mid-thigh, use a quad to help push it over.
And GOOD LUCK!13516649_1128687400525736_4819479374264229055_n 13532818_1128687427192400_1224936796729736627_n

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HERO WEEK: June 19-25, 2016
See earlier post for prep information and a little more background on the significance of Hero Week.  Plan to set aside the first part of class to hear the honoree’s bio and set aside room in your mind to remember the significance of his / her contribution to the world we live in today.  Do something special!

Hero Week begins this Sunday with the 8:30AM class.  Honor Roll and t-shirt design will be posted soon.  Classes all week are as normally scheduled, with the exception of our Finale on Saturday 6/25.  Class that day will be at 9:00AM (ONE CLASS ONLY), and our honoree, 97 year old Gust “Gus” Kraras will be with us to share his story.  We will additionally have a “social” after class that day.

Pricing for Hero Week is as follows: 
– Unlimited Memberships, the cost of Hero Week is included in your membership.  You may purchase a HW t-shirt for $25.  Please sign up and pay at front desk.
– Punchcard Members:  $125 for the whole week (this includes the t-shirt).  Again, please pay at the front desk and select t-shirt size.

SUMMER KIDS CLASSES
First Session of our Kids camp begins this Monday 6/20 from 10:45 to Noon each day.  There’s still time to sign your child up for this motivating week, but please do so as soon as possible so we may get a head count and order t-shirts.

SPECIAL RATES
– Know any teachers or nurses who want to join the CF family?  Check out the top of CF’s fees page for more information!
– A reminder to check out the CF Loyalty Program and Incentives we announced April 1st. You can also earn points via membership and merchandise purchases!  Check out the link for full details, and start earning today!  For newbies looking to take advantage of the incentives, remember you must attend an intro class first.  After that, you’re be eligible for 2 weeks of free membership and then an additional month at $70.

CHALLENGES
– NEW!!  Tire Flip Challenge is coming!  During the week of 6/27 thru 7/1, come early to class or stay a few minutes after.  Grab a classmate, a timer and the appropriate tire (tires will be marked for Male and Females).  Challenge is to flip the tire as many times as possible in 2 minutes.  This will be on the honor system…..so be HONEST with your results!  Have your classmate time you and also count your flips.  A chart will be on the large white board to record your #.  ***YOU WILL ONLY HAVE ONE SHOT AT THIS….NOT MULTIPLE TIMES DURING THE WEEK JUST TO GET THE HIGHEST NUMBER ***
– The Kaag Challenge is extended indefinitely, so be sure to get in touch with Chris or Melissa for a time slot!  CFers have been gettin’ it done week after week – congrats!!

SPECIAL WORKOUTS:
– Mike Lawrence Honoree 6/17 – all class times (regular schedule)
– This Sunday 6/19: Fathers’ Day – All dads work out for FREE!
– Pags workout 6/29, the 5th anniversary of Kyle Pagerly’s death in the line of duty – all class times (regular schedule)

SPIN / KRANK
– Tuesdays 10:30 AM with Aimee
– Wednesday, Thursday and Saturday SPIN classes are on hiatus for summer.

FREE INTRO CLASSES
NO Free Intro on 6/25 due to Hero Week.  Stay tuned to the blog and website for our next intro class date.

WEEKEND INSTRUCTORS
Friday 5:30 PM – Kevin
Sunday 8:30 AM – HW Begins

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Come experience 7 tough Hero WODs with an extraordinary group of people this Hero Week (June 19-June 25)!

This post provides a few pointers for Hero Week, to protect the integrity of the week and protect you and those around you from injury.  These pointers aren’t intended to scare anyone away from doing HW, just items that we all should be aware of.  The pace is fast and the WODs are tough:

  1. First and foremost, DON’T GET RHABDO.  Stay hydrated, scale accordingly, recover as needed.  Yes, for many the goal is to do every day, but if your body is telling you differently it’s best to listen.
  2. HW is not the best time to start CF or to come in after a long absence – for the same reasons as above.  Scale and take time off as needed.  Don’t feel pressured to do every WOD because Susie is doing them all… maybe she’s been in more regularly and conditioned her body for the rigors of this week.  If your body says No, listen!  It’s also not a great week to try ‘active recovery’ at CF (not that that’s ever an option).  If you need some less-intense movement to work some soreness out, take a walk, go for a swim, take a day off from CF.
  3. HW is not instructional; you are expected to know the movements and have an idea of the weights you use for different movements.  Some Olympic lifts may show up in CrossFit WODs. Know your form and your weights to help the class move quickly.  Show up earlier than normal to get the format.  No excuses.
  4. Before each WOD, the bio of the honoree will be read aloud. That’s the most important 5 minutes of each class. You can also visit the blog each morning to read about the Hero. The workout is for him / her.  Please respect that.
  5. In large classes, you will share equipment or make modifications.  You might take turns, start at different times, or use DBs instead of a bar for push press for example, improvise – adapt – overcome.
  6. HW (and CF in general) is a No Headphone Zone.  Respect the fact that you are part of something bigger than yourself.  Be part of the group energy.  Second, the classes can be quite large, and for safety reasons, keep the earbuds at home.
  7. HW means something different to everyone. Whether this is your first HW or you’re one of the CFers who have participated in every HW past, please recognize and honor the Integrity and Intensity this week deserves. Follow the example of those who have come before you, and thank them for making HW what it is. Then, make your own meaning and carry on the tradition!
  8. If you are attending only 1 or 2 just to “get your workout” please be considerate and mindful of the dedicated folks who are suffering through all 7 workouts for the Heroes.  It’s not a competition, it’s about working together to honor the heroes.  Respect that.
  9. Get motivated!  Bring the intensity to every workout!  Review the Hero Weeks Past page for some motivation!

Do something special.  Because you’re here.  These heroes sacrificed committing to something bigger. We honor them by doing the same.

“Check your ego at the door, drink water, rest, SCALE to your own ability.
You’ve evolved with a brain, use it! Rhabdo is no one’s fault but your own, take heed, don’t be stupid, you only have two kidneys but you can live with one, survival is NOT mandatory, so choose wisely…”
-JJ

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**REMINDER!!  Saturday 5/28: ONE CLASS ONLY – MURPH!**

This is a MEGA workout.  Don’t get rhabdo!  Please read up on rhabdo, the causes and symptoms, hydration, and know where that tipping point is for you!  The most important part of Saturday is making sure everyone pushes hard for Murph without any injuries!!  Scale as needed, listen to your body, do what you can, push your limits.


Memorial Day 5/30: Cadence Run at 8 AM, meeting at Wyomissing Pool.  Followed by ONE class at 9 AM at Corps Fitness.

TEACHER + NURSE APPRECIATION
We’re rolling out a new pricing schedule for our teacher and nurses!  Check out the top of CF’s fees page for more information!

SUMMER KIDS CLASSES
See previous post for summer kids class information!

HERO WEEK
Submit your honorees TODAY!  Summer 2016 HW will be June 19 – 25th.

GENERAL UPDATES
– The Kaag Challenge is extended indefinitely, so be sure to get in touch with Chris or Melissa for a time slot!  CFers have been gettin’ it done week after week – congrats!!
– A reminder to check out the CF Loyalty Program and Incentives we announced April 1st. You can also earn points via membership and merchandise purchases!  Check out the link for full details, and start earning today!  For newbies looking to take advantage of the incentives, remember you must attend an intro class first.  After that, you’re be eligible for 2 weeks of free membership and then an additional month at $70.

SCHEDULE UPDATES:
Memorial Day 5/30: Cadence Run at 8 AM, meeting at Wyomissing Pool.  Followed by ONE class at 9 AM at Corps Fitness.
– REMINDER: Typical Saturday class times are now 8 AM (Corps Fitness) and 9:15 AM (CrossFit).  Two different class types on a Saturday!

SPIN / KRANK
– Tuesdays 10:30 AM with Aimee
Thursdays 6:30 PM with Mike – CANCELLED UNTIL FURTHER NOTICE
Wednesday, Thursday and Saturday SPIN classes are on hiatus for summer.

FREE INTRO CLASSES
Next Intro to Corps Fitness class will be Saturday 5/28 at 9:30 AM with Chris.  Come on by and then enroll in our incentive program!

WEEKEND INSTRUCTORS
Friday 5:30 PM – John
Sunday 8:30 AM – Gretchen

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…posting a day late to avoid stealing Mahlon’s thunder!

**REMINDER** Saturday 5/21: CF CLOSED FOR GOT THE NERVE TRIATHLON

TEACHER + NURSE APPRECIATION
We’re rolling out a new pricing schedule for our teacher and nurses!  Check out the top of CF’s fees page for more information!

SUMMER KIDS CLASSES
See previous post for summer kids class information!

MURPH
One more week!  THANK YOU to Rob and Kim R for sponsoring the Murph Challenge at Corps Fitness again this year!  Check out the blog post for details.  You don’t have to sign up on the Murph website to participate in the workout – just show up for class on the 28th (ONE CLASS THAT DAY, 8:30 AM).  This is a mega workout, so please make sure you are physically (and mentally) prepared.  Scale if you need to.  Listen to your body.  Don’t get rhabdo!

GENERAL UPDATES
– Check your email inbox for a special CF newsletter regarding Hero Week.  Summer 2016 HW will be June 19 – 25th.  Plan accordingly!
– The Kaag Challenge is extended indefinitely, so be sure to get in touch with Chris or Melissa for a time slot!  If you have already completed the Kaag Challenge, remember to stop by the front desk for an IM ABLE t-shirt.
– A reminder to check out the CF Loyalty Program and Incentives we announced April 1st. You can also earn points via membership and merchandise purchases!  Check out the link for full details, and start earning today!  For newbies looking to take advantage of the incentives, remember you must attend an intro class first.  After that, you’re be eligible for 2 weeks of free membership and then an additional month at $70.

SCHEDULE UPDATES:
– REMINDER: Saturday class times are now 8 AM (Corps Fitness) and 9:15 AM (CrossFit).  Two different class types on a Saturday!
– Saturday 5/28: ONE CLASS ONLY – MURPH! Don’t get rhabdo!  Please read up on rhabdo, the causes and symptoms, hydration, and know where that tipping point is for you!  The most important part of Saturday is making sure everyone pushes hard for Murph without any injuries!!

SPIN / KRANK
– Tuesdays 10:30 AM with Aimee
– Thursdays 6:30 PM with Mike
Wednesday and Saturday SPIN classes are on hiatus for summer.

FREE INTRO CLASSES
Next Intro to Corps Fitness class will be Saturday 5/28 at 9:30 AM with Chris.  Come on by and then enroll in our incentive program!

WEEKEND INSTRUCTORS
Friday 5:30 PM – Eddie
Sunday 8:30 AM – Emily

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What is a Hero to you? Is it someone who you consider to have done a courageous or noble deed? Is it someone who has sacrificed their own well-being or life for the sake of others?

In the past, we have honored fallen military and first responders, we have honored those whose lives have been severely altered because of their heroism, and we have honored children whose lives are changed due to health or physical conditions.

This June, we look to honor YOUR heroes. Do you know a family member, friend or acquaintance who embodies the characteristics of a Hero? If there is a person in your life who you’d like to recognize this Hero Week for their heroism, you may nominate them for our Honor Roll. All submissions must be sent to melissa@corpsfitness.net by May 31st. Please include Hero’s name and a brief summary of why they are a hero to you. Honor roll suggestions are completely up to you…..they may be someone still living or deceased, they may be a fallen soldier, someone fighting a health battle, someone currently serving in a dangerous position to maintain our freedoms.

If your submission is chosen, we will ask you for a more detailed bio to be used during Hero Week, as well as a picture or two of your Hero. Additionally, if your Hero is chosen and you’d like to add input to the workout created for his/her day, you may do so.

We look forward to hearing from you and the examples of heroes that are in your lives! And, we will look forward in June to shedding a little blood, sweat and tears to honor them the best way CFers know how!!

Hero Week Kicks Off
Sunday, June 19th

Concludes
Saturday, June 25th

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A few updates while you’re enjoying your margaritas today!

THIS SUNDAY May 8th is Mother’s Day – All moms workout for FREE this week!

A FOND FAREWELL
For those of you who don’t know, the Owens family is moving to Florida very shortly :(.  Please join us after the 9:15 AM CrossFit class THIS SATURDAY May 7th to send them off CF-style!

TEACHER APPRECIATION
We’re rolling out a new pricing schedule for our teacher members!  Check out the top of CF’s fees page for more information!  With summer fast approaching, what better way to stay in shape for keeping up with those kids than to participate in CF?  Try out a new class time, meet new CFers, stay in shape… what more could you ask for??

SUMMER KIDS CLASSES
See yesterday’s post for summer kids class information!

MURPH – Reminder!
Did all those pullups this week remind  you of something?  MURPH is coming!  A HUGE thank you to Rob and Kim R for sponsoring the Murph Challenge at Corps Fitness again this year!  Check out the previous blog post for details on how to sign up online (if you want to) and when / how we’re running it at CF.  You don’t have to sign up on the Murph website to participate in the workout – just show up for class on the 28th (ONE CLASS THAT DAY, 8:30 AM).  This is a mega workout, so please make sure you are physically (and mentally) prepared.  Scale if you need to.  Listen to your body.  Don’t get rhabdo!

GENERAL UPDATES
– CFers, join us for a CFer social hike up to the Pinnacle in Hamburg next Sunday May 15th.  Meet at CF ready to leave at 8:30 AM, or meet in the reservoir parking lot by 9 AM.  Rain date TBD if necessary.  Out and back hike, approximately 7 miles, slow pace, plan for it to take most of the day / returning early to mid afternoon.
– The Kaag Challenge is extended indefinitely, so be sure to get in touch with Chris or Melissa for a time slot!  If you have already completed the Kaag Challenge, remember to stop by the front desk for an IM ABLE t-shirt.
– A reminder to check out the CF Loyalty Program and Incentives we announced April 1st. You can also earn points via membership and merchandise purchases!  Check out the link for full details, and start earning today!  For newbies looking to take advantage of the incentives, remember you must attend an intro class first.  After that, you’re be eligible for 2 weeks of free membership and then an additional month at $70.

SCHEDULE UPDATES:
– REMINDER: Saturday class times are now 8 AM (Corps Fitness) and 9:15 AM (CrossFit).  Two different class types on a Saturday!

SPIN / KRANK
– Tuesdays 10:30 AM with Aimee
– Thursdays 6:30 PM with Mike
Wednesday and Saturday SPIN classes are on hiatus for summer.

FREE INTRO CLASSES
Next Intro to Corps Fitness class will be Saturday 5/14 at 9:45 AM with Chris.  Come on by and the take advantage and participate in our incentive program!

WEEKEND INSTRUCTORS
Friday 5:30 PM – Gretchen
Sunday 8:30 AM – Brian
Sunday 9:30 AM – Skills is no longer on the schedule.

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MURPH
A HUGE thank you to Rob and Kim R for sponsoring the Murph Challenge again this year!  Check out Tuesday’s blog post for details on how to sign up (if you want to) and when / how we’re running it at CF.  You don’t have to sign up on the Murph website to participate in the workout.  This is a mega workout, so please make sure you are physically (and mentally) prepared.  Scale if you need to.  Listen to your body.  Don’t get rhabdo!

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GENERAL UPDATES
– Sunday May 8th is Mother’s Day!  All moms workout out for FREE!
– Have you done the Kaag Challenge yet?  You’re in for a real treat 😉  We’re extending it indefinitely, so be sure to get in touch with Chris or Melissa for a time slot!  If you have already completed the Kaag Challenge, remember to stop by the front desk for an IM ABLE t-shirt!
– A reminder to check out the CF Loyalty Program and Incentives we announced April 1st. You can also earn points via membership and merchandise purchases!  Check out the link for full details, and start earning today!
– For newbies looking to take advantage of the incentives, remember you must attend an intro class first.  After that, you’re be eligible for 2 weeks of free membership and then an additional month at $70.

SCHEDULE UPDATES:
– REMINDER: Saturday class times are now 8 AM (Corps Fitness) and 9:15 AM (CrossFit).
For now folks are looking to get outside (and who can blame you!)
– There is no longer spin / krank class on Saturdays.
– Starting next week (5/4), Lisa’s Wednesday spin / krank is on hiatus for the summer.

SPIN / KRANK
A great way to get in some zero-impact base mileage, especially on rainy spring days!
Regular spin / krank schedule:
– Tuesdays 10:30 AM with Aimee
Wednesdays 6:30 PM with Lisa – on hiatus for summer.  Return TBD (see above)
– Thursdays 6:30 PM with Mike

FREE INTRO CLASSES
Next Intro to Corps Fitness class will be Saturday 5/14 at 9:45 AM with Chris.  Come on by and the take advantage and participate in our incentive program!

WEEKEND INSTRUCTORS
Friday 5:30 PM – John
Sunday 8:30 AM – Gretchen
Sunday 9:30 AM – Owen (open time and CrossFit skills) Skills is no longer on the schedule.