• Monday CF Did You Know?

    1. Sandy Hook’ Memorial WOD on 12/12. This day’s workouts will be dedicated tothe lives tragically lost – 20 students and 6 teachers – on December 14, 2012.  The same workout will be done in all classes that day.

    2. 12 Days of Christmas workout, is scheduled for Sunday 12/21. Christmas Jammie themed, wear your favorite pair of Christmas Jammies to workout in.  (Jammies are optional)

    3. For anyone bringing in a “Free Class” coupon printed from the CF website: if you are referred by a current member and purchase at least 3 consecutive months unlimited membership on the day you come in,  your referring member will also receive 1 month of his / her unlimited membership FREE.

    4. Reminder: We are currently offering a one-time 1 month unlimited membership for $75.00 for anyone returning (previous member who has been away from CF for 6 months or more) and brand new CFers.

    5. Need a gift idea for the amazing CFer in your life?  Stop in and purchase a gift certificate towards his / her membership!  We also have a variety of CF apparel available for immediate purchase!

    6. **CORRECTION: Jess Pham will be giving out CF Breaking Bad Habits awards on Friday 12/19 at 6:45 pm! Bring your favorite healthy dish to share, and help celebrate the accomplishments fellow CFers have made over the past few months.

  • Happy December!

    Welcome December – hard to believe it’s the final month of 2014.  We have a lot going on this month, so get ready!


    December 13th – Corps Fitness 10th Anniversary (wow!) celebration and potluck.  Your chance to hang out and chat with your CF family without gasping for air during a workout.  Sign up at the front desk if you’d like to bring something!


    Hero Week will be between Christmas and New Year’s Day.  Get ready for another special week dedicated to the sacrifices of others.


    Garage Strength will be altering weekday hours this month as follows and will be closed on December 11, 12, 24, 25, 31, and January 1, 2015:

    Monday 3-8 / Tuesday 3-7 / Wednesday 3-8 / Thursday 3-7 / Friday 3-7


    Corps Fitness Baseball Academy will follow the normal schedule but will be closed December 18, 25, 30 and Jan 1, 2015.


    December Stay and Play schedule:

    • Thursday Dec. 11th 9:30 AM
    • Thursday Dec. 18th 9:30 AM
    • Saturday Dec. 20th 9:45 AM – ALL AGES (structured class for older kids, structured play for younger kids, based on attendance)
    • Tuesday Dec. 23rd 9:30 AM

    Be sure to check the Corps Fitness Schedule page regularly for updates to class times / days.

  • This is your neck on texting…

    Image courtesy: K. Hansraj, MD

    …or facebooking, or web surfing, or in general bad posturing.  Would you want an 8-year-old hanging from your head all day (assuming that’s not reality for you right now)?  This applies to more than just texting.  Think about how many times trainers remind you to “keep your head in a neutral position” and not to strain your neck (meaning put it in excessive flexion or extension) during push ups, dead lifts, etc.  It’s just plain bad for you!

    Here’s the full study, for you studious types…

  • Fallen, Not Forgotten

    Fallen, Not Forgotten

    This Friday, all class times will be holding the Hero WOD for Sean Flannery.

    **5:15 AM class start time will be moved to 5:30 AM for this day only.**

    Sean was KIA on 11/22/2010.  Help CF honor Sean and his family in remembering his sacrifice 4 years ago.  Brian, our dedicated CF trainer and Sean’s brother, will be attending the 5:30 PM class time and giving everyone the extra push to suffer through the workout.

    More information on Sean from his page on the Fallen Heroes Project website:
    Army Staff Sergeant Sean M. Flannery died November 22, 2010 serving during Operation Enduring Freedom.  He was assigned to 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), Fort Campbell, Kentucky. He died in Ghotamudkha, Kandahar province, Afghanistan, of wounds suffered when insurgents attacked his unit with an improvised explosive device. Also killed was Army Cpl. William K. Middleton. , was killed by a roadside bomb while in a vehicle on patrol Monday in. Sean Flannery was a twenty-nine year old resident from Wyomissing, Pennsylvania

    He was planning to come home for Christmas.  He also was planning to marry Chrissy E. Martin of Raleigh, North Carolina.  His mother was very excited because she liked his girlfriend.

    Sean Flannery graduated from Wyomissing High School in 1999. He graduated from Shippensburg University in 2003 with a major in business.  He then enlisted in the Army, following in the footsteps of his father, who died in April 2003.  Sean’s father had served in the 82nd Airborne during Vietnam, and Sean had recently transferred to the 101stAirborne Division from the 82d Airborne.

    Sean was a quiet and wonderful young man who had so much to offer. He was the oldest of three sons.  Sean’s brother Brian is in the 82nd Airborne, and his other brother, Devin, works in the financial industry.  Sean’s family continues to receive support from the legal profession in the Berks County area where Sean, his father and family had developed close ties and friendships through soccer and community activity.

    CFers after the 2013 Flannery WOD

    CFers after the 2013 Flannery WOD

    Because we’re here; he’s not: **Fallen, never forgotten**

  • Find your flow… and other rules for working out

    Find your flow… and other rules for working out

    At CF, we hit pretty much all of these during any given workout.  Check out more excellent tips from Mark’s Daily Apple here!

    10 Rules of successful exercise (credit: Mark’s Daily Apple)
    1. Do what you love – check.  If you’re a CFer, you stick around because you love it (how you feel, how you look, how strong you are, your CF family.  I could go on and on!)
    2. Get a buddy (check – see above)
    3. Get outside (yes, even in bad weather!)
    4. Incorporate play (bear crawls, chase the rabbit, Indian runs, leap frogs.  Yep, we’ve got that covered!)
    5. Have a purpose (CFers – being a part of something bigger than yourself.  Contributing to a greater good.)
    6. Find your flow (zone out, get in the rhythm and keep it up whether it’s for 30 seconds at a time, or a 45-minute grinder)
    7. Feel the endorphin rush (post workout bliss.  ’nuff said)
    8. Don’t worry about the outcome (just be in the moment.  Don’t compare or compete, just get it done)
    9. Are you training or exercising? (there’s no wrong answer.  some of us fall into each category)
    10. Try something new (yep, every day.  How long had it been since you did rope climbs or hand stands or sled pushes before you came to CF?)

  • We Missed You!

    We Missed You!

    Let’s all agree that Saturday morning’s class was small because of a late night of candy gathering and kids’ sports that morning.  And that it was definitely not because it was cold and rainy outside and CFers are getting soft.  Yeah, definitely not that.

    Anyhoo, we had 9 die-hards at the Stone House getting another dose of what it was really like back in the olden days, before Bldg 7.  Dontcha you appreciate the roof and mats now??  ((What, no walnuts??  :())

    StoneHouse 11.1.14_1 StoneHouse 11.1.14_2

  • Friday Frenzy!

    Friday Frenzy!

    Featured image: CF baseball academy and Garage Strength sharing the space, getting their workouts in on a Thursday night!

    CF Movie Night!  Presenting "Fed Up" and kicking off the Breaking Bad Habits Challenge, which will run through December 17th.  Email info@corpsfitness.net or pick up a packet at the desk for more information!  More will also be posted to the blog along the way.

    CF Movie Night! Presenting “Fed Up” and kicking off the Breaking Bad Habits Challenge, which will run through December 17th. Email info@corpsfitness.net or pick up a packet at the desk for more information! More will also be posted to the blog along the way.


    Thursday CF Basic getting it done!


    Weekend instructors:
    FNL: Van
    Sunday: Gretchen (8 and 1)



  • The Latest CF Challenge Begins Thursday!


    Challenge: Join the Corps Fitness community for an 8-week health program, which asks you to break 2 poor eating habits every 2 weeks in order to shed unwanted lbs & reach your top potential!

     When: October 23rd through December 17th

     What you get: Nutritional guidance and weekly meetings with Corps Fitness Nutritionist Jessica Pham. PLUS weigh-ins, nutritional analytics & team support!

     Cost: $25 for all 8 weeks!

    *The Breaking Bad Habits challenge kicks off with a the showing of the documentary “Fed Up” and Q&A with Jess on October 23rd 6:45pm at Corps Fitness.

    1st movie night at CF so bring a something cozy to sit on!!

  • Friday Food for Thought


  • It’s out there.  Find it!

    It’s out there. Find it!

    There’s SO much information at your fingertips these days – get out there and find it, read it, question it, educate yourself, and make changes to get results.  And remember, everything you read on the internet isn’t true, but some is, and it’s just sitting there waiting to be discovered!

    Marks Daily Apple is a tremendous source to check every once in a while.  Here’s an interesting post on coffee, insulin and post-workout meals.

    What are your favorite health sites (other than the obvious answer, Corps Fitness)? :-)

    REMINDER: There will be no regular (8 AM and 1 PM) classes on Sunday 10/5.  Join us at the Kyle Pagerly 5k!  Garage Strength will have open gym from 9-noon.  Come check out what they’re all about and work on your lifting form!!!