• Body Fat 101

    If you’re trying to lean out (not in), check out this intriguing article on reasons you may not be losing body fat.  It may be a different reason than you think!

  • CrossFit Open Time!

    Corps Fitness / CrossFit Berks wants to be your affiliate for the CrossFit Games Open!  Anyone who signs up for the  open will compete in five workouts over five weeks and post their scores online.  Last year more than 209,000 athletes participated from around the world!

    Corps Fitness / CrossFit Berks will be offering open gym times throughout the Open for registered individuals to work out.  The week’s workout will be released each Thursday at 8pm, and scores are due the following Monday at 8pm. You will have four days (96 hours) to complete the week’s workout and submit your best score to the Games site.  You are free to make as many attempts you wish.

    Corps Fitness will offer our regularly scheduled open gym times for you to complete each week’s workout. Unlimited Plan members will have FREE access while Punchcard holders can have access for 1 regular punch.  We will be compiling a list of judges and competitors which will be e-mailed out and posted.

    15.1: Feb. 26 -March 2
    15.2: March 5-9
    15.3: March 12-16
    15.4: March 19-23
    15.5: March 26-30

    Whether you are signing up to prove you’re the best or you are simply looking to have a friendly competition, Corps Fitness / CrossFit Berks is ready!

    To register visit http://games.crossfit.com/. If you would like to be a judge, you can get your online certification for ONLY $10.00!  We highly recommend that you get your judges certificate, even if you do not plan to judge.  The certification covers all movement standards you will see throughout the CrossFit Games.

    Please let Corps Fitness / CrossFit Berks know you are registered by e-mailing jen@corpsfitness.net or signing you name at the front desk.

  • Too Much Water?


    Too much of a good thing is NOT a good thing!  There are many health benefits to increasing your fluid intake, but did you know too much in too little time can be toxic?  The body loves homeostasis and keeps this incredibly intricate balancing act in check with surprising efficiency.  When it’s disrupted, however, it can spell disaster.

    Read up on the symptoms of water intoxication
    “…You might be hot, have a headache, and just feel crummy. Other early symptoms can include diarrhea, nausea, and vomiting.”
    “”…look at your pee,” McStay says. “If it’s dark, you’re probably dehydrated, and you should drink. But you wouldn’t want to be peeing, peeing, peeing, and it’s clear. Then you’re peeing out almost clear water and you have a problem.”

    Read up on how water intoxication works
    “At its most basic, water intoxication occurs when a person drinks so much water that the other nutrients in the body become diluted to the point that they can no longer do their jobs.”

    Read up on more facts here
    “As long as you are healthy and equipped with a thirst barometer unimpaired by old age or mind-altering drugs, follow Verbalis’s advice, “drink to your thirst. It’s the best indicator.”
    – Joseph Verbalis, chairman of medicine at Georgetown University Medical Center

    Key takeaways:
    Listen to your body’s cues:
    – drink to your thirst
    – watch your pee
    Use common sense
    Don’t do it because someone else “told you to,” do it because you want to!

    **Listen to your body and use common sense when choosing your water intake.  A gallon may or may not work for you.  The goal of this challenge is to raise self awareness about your own hydration levels and what’s healthy for you.**
    **Make sure you’re getting a balance of electrolytes through your diet and fluid intake as well, especially when you’re flushing them out via sweating during a strenuous workout.**

    Weekend instructors:
    Friday 5:30 PM: Van
    Sunday 8 and 9:30: John

  • Baby it’s cold outside…

    Baby it’s cold outside…

    It’s January, it’s cold and gloomy, the sun is MIA, germs are spreading, and it’s easy to get bogged down in the ho-hum every day.  Why not embrace the cold and look to the positive side!  Did you know that being cold has many health benefits, including activating brown fat and helping regulate body weight?

    Now I’m not saying you need to go taking cold showers or anything, but there are some potential benefits to that as well…  But drinking cold water isn’t a bad idea – hey, we have a water drinking challenge in February anyway, why not make it cold?!

    And if you do happen to be exercising in the cold, please dress appropriately!  Not that you need a calculator to figure this out, but here’s one anyway :)  The site contains some ads, but it provides great tips like “wear a hat” and “pants would probably be a good idea”.

    Apparently these guys didn’t get the memo:

    *NOT dressed appropriately…

    If that’s not enough links in one post for you, here’s one more!

  • Do you H2O?

    Do you H2O?



    What is lost, must be regained.

    Water……Your body is composed of 60% water.   You lose it sweating (every CFer knows this – some more than others, no names!), going to the bathroom and even when you breathe.  Every cell, tissue and organ of your body needs water to function correctly.    So what happens when you don’t have enough?  Well, let’s not find out!

    Join CF for February’s Water Challenge!!   Every day for the month of February, drink 128 oz. of water…yes, 128 oz = 1 gallon… And see how you feel / look / perform at the end of the month compared to the beginning.  Take a picture, make a journal entry, send an email.  Just keep track for yourself – no outside monitoring, checking in, etc.  It’s all about YOU.

    To top it all off, CF is making it easy for you:  Buy an awesome Nalgene Corps Fitness 32 oz. water bottle – drink 4 full bottles per day – to track your intake for only $16 (while supplies last, available starting TODAY at the front desk).

    2015-01-28 12.13.53

    You can drink your water and look cool doing it! (purchase of water bottle not mandatory to participate in water challenge….but hey, why not look cool drinking your water?).  What’s in it for you?  Giving back to your body what it loses in the course of a workout, better kidney functioning, calorie control, establishing good habits and possibly breaking old (eliminating sodas and other “sweet” drinks), healthy skin, and the list goes on…

    Water has become the new chocolate for the month of February…heck with the heart shaped box of chocolates and get your water on instead!

    If you're seeing this sign a lot, you're probably doing it right!

    If you’re seeing this sign more often, you’re probably doing it right!

  • Share the CF Spirit: Bring a Friend

    From January 7-13, bring as many friends to any class for FREE! (CF member is encouraged to attend class with their friend(s) – yes you may bring multiple friends to one class – and how friendly would it be for you to say “here it is, good luck!”?  Think back to how you felt walking through the Bldg 7 doors on your first day, and make sure to be as welcoming as the rest of the CFers were to you when you started!)

    We all have friends who call us crazy (is that a fancy word for motivated?) for doing what they think we do at CF, but do they even know what we do?  Bring them in, show them the ropes.  Because the CF family is always happy to welcome new members who uphold the CF values and traditions:
    - being a part of something bigger than yourself
    - sacrificing yourself for the greater good of those around you
    – suffering together

  • 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**