• Way to Represent!

    A reminder: Kevin Q will be representing Corps Fitness and Kyle Pagerly at the World Police & Fire Games this Friday!  Good luck, Kevin!  We are proud to be part of your journey and look forward to hearing about your adventure!!

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    Also, our very own Jeanne D is representing Corps Fitness in Taiwan this week!  If you have a picture of yourself proudly wearing CF gear outside Bldg 7, please send it in – we’ll give you a shout-out on the blog!

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  • Black Flag Day

    BLACK FLAG DAYS AT CORPS FITNESS

    In hot, humid conditions, especially if there is a heat advisory in effect, we have a BLACK FLAG DAY at Corps Fitness.  Every CFer needs to be aware of the special considerations to take during days like this.  You will get extra breaks for water and to cool down, but please come prepared, listen to your body, and scale / step out accordingly.  Here’s how the military does it.

    Image source: nhpr.org

    Be smart about working out in the heat!  If you experience any symptoms of heat exhaustion or heat stroke, STOP WORKING OUT AND TAKE IMMEDIATE ACTION.

    Heat stroke is the most serious heat-related disorder. It occurs when the body becomes unable to control its temperature: the body’s temperature rises rapidly, the sweating mechanism fails, and the body is unable to cool down. When heat stroke occurs, the body temperature can rise to 106°F or higher within 10 to 15 minutes. Heat stroke can cause death or permanent disability if emergency treatment is not given.

    Symptoms Include:

    • Hot, dry skin or profuse sweating
    • Hallucinations
    • Chills
    • Throbbing headache
    • High body temperature
    • Confusion/dizziness
    • Slurred speech

     

    First Aid

    Take the following steps to treat a worker with heat stroke:

     

    • Call 911.
    • Move the sick person to a cool shaded area.
    • Cool the person using methods such as:
      • Soaking their clothes with water.
      • Spraying, sponging, or showering them with water.
      • Fanning their body.

     

    Recommendations

    Avoid exposure to extreme heat, sun exposure, and high humidity when possible. When these exposures cannot be avoided, take the following steps to prevent heat stress:

    • Wear light-colored, loose-fitting, breathable clothing such as cotton.
      • Avoid non-breathing synthetic clothing.
    • Gradually build up to heavy work.
    • Schedule heavy work during the coolest parts of day.
    • Take more breaks in extreme heat and humidity.
    • Take breaks in the shade or a cool area when possible.
    • Drink water frequently. Drink enough water that you never become thirsty.
      • Approximately 1 cup every 15-20 minutes.
    • Avoid alcohol, and drinks with large amounts of caffeine or sugar.
    • Be aware that protective clothing or personal protective equipment may increase the risk of heat stress.
    • Monitor your physical condition and that of those around you.
  • Settin’ Goals

    Know someone who has fitness goals for this summer? Suggest our FREE intro. class this Saturday, June 13th at 9:45am.  This is a great way for individuals to find out what Corps Fitness is all about and what sets us apart from any other gym!

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  • Special People Doing Special Things!

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    Corps Fitness’ very own and Wyomissing’s finest Kevin Q is representing Corps Fitness and Kyle Pagerly at the 2015 World Police & Fire Games in Fairfax, VA this July!  Good luck, Kevin!  Here are a few words from Kevin:

    I’m extremely humbled and excited to represent Kyle Pagerly and Corps Fitness at the 2015 World Police and Fire Games this summer in Fairfax, VA.  The Games take place every 2 years and I will be participating in the Olympic distance triathlon on July 3rd.

    As many of you know Corps Fitness is a special place in many ways.  One special item that many outside of law enforcement would not realize is the ability to be pushed to your breaking point and sometimes beyond by a supportive group of fellow sufferers who don’t judge you because of your profession.  As a whole Corps is made up of people from all walks of life whom have careers in many different fields.  The amazing thing is everyone is treated equal regardless of your fitness level, chosen path in life, or job title.  As a law enforcement officer I can tell you first hand we are judged and many times condemned by a few bad apples or one sided media stories that portray us as villains instead of public servants.  There are not many places outside of our homes that we can let our guard down and feel safe to do so.  Corps Fitness is not only one of those places it has picked up the torch to help promote fitness and wellness in the 1st Responder community.  The Kyle Pagerly Call to Action Challenge was the first of anything in Berks county to bring Police, Fire and EMS personal together to workout side by side to get fitter and stronger and allow us to better serve the public.

    While Kyle might not have been the first 1st Responder to work out at Corps Fitness, he was one of the most outspoken advocates for the benefit of of doing so.  He believed that representing his department and wearing his uniform demanded that he be in superior shape.  Kyle originally came up with the call to action idea in 2011 just before he was killed in the line of duty, and Corps Fitness founder Chris Kaag made sure that Kyle’s idea was realized with multiple call to action classes.  Kyle served as an example through his dedication and commitment to strive for the best and be the fittest he could be without excuses.  It is an honor to represent all that Kyle and Corps Fitness stand for at the Games this summer.

    -Kevin Q

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  • Wednesday Form: Don’t get Rhabdo

    CFers are anxiously awaiting Murph this Saturday, and it is a truly awesome workout for an amazing hero gone too soon.  The workout consists of running, pull ups, push ups, squats, and more running.  This mega workout has induced rhabdo-like symptoms before, and all CFers should be aware of the risks associated, how to listen to your body, and when to know that enough is enough.  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!!

  • GTN Race Week!!

    Notice the gym getting a little crowded this week or the instructors are a little distracted?  It’s not you – it’s Got the Nerve!  The annual (12th this year!!) takes place on Saturday in Mt. Gretna, PA.  If you’re free on Saturday, you can still come out to volunteer or watch the action!

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    Van providing some expert instruction to a couple of our CF Newbies. Welcome, Julie and Taylor!


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  • May Skills Work + WODs

    Reminders:
    Moms work out FREE this Sunday at 8 and 9:30 AM in celebration of Mothers’ Day!
    We’re still accepting volunteers for the Got the Nerve triathlon next Saturday 5/16.  Even if you can stick around Thursday after PM class to help load the truck, it would be greatly appreciated!

    Fitness Challenges – every Monday 6:30-7:30 PM:

    CFers have 2 options on scheduled Monday night sessions:

    1.  Those interested in learning, improving and refining your skills, step by step instruction will be modeled. You will also receive individual help perfecting your technique. Then, upon satisfactory practice of the skill(s), you will have a chance to do a mini-WOD putting into practice what you just worked on!

    • May 4th – KETTLEBELL SWINGS
    • May 11th – DEADLIFTS
    • May 18th – CLEANS
    • May 25th – NO SESSIONS
    • June 1st – SQUATS

    2. Those seasoned in CrossFit WODs and looking for additional WOD time, can come in during this hour and do the prescribed form and max skill.  You will then move onto the prescribed Benchmark WOD.

    • May 4th - form and max: CLEAN/C&J     benchmark WOD: GRACE
    • May 11th form and max: FRONT SQUATS/THRUSTERS     benchmark WOD: FRAN
    • May 18th form and max: OVERHEAD SQUATS/SNATCHES   benchmark WOD: NANCY
    • May 25th NO SESSIONS
    • June 1st form and max: PULL-UPS/MUSCLE-UPS   benchmark WOD: CINDY

    BOTH groups will do a brief warm up together….then individuals will divide based upon what they are there for.

    RATES:
    -Anyone who attends the 5:30pm class (Unlimited or Punch card) on Monday, during the May Skills Sessions, may stay for the Open Gym Skill Session…you will not have to re-punch back in.
    -Anyone coming into the May Skills Sessions Open Gym classes at 6:30pm and did not workout at the 5:30pm class will need to punch in.

    *This is a test run to possibly keep this open gym time on the schedule….Good attendance will keep it on the schedule.*

    Weekend Instructors:
    Friday 5:30 PM – Gretchen
    Sunday (Moms work out free for Mothers’ Day!!) 8 and 9:30 AM – Ed

  • 10+ years and still going strong

    10+ years and still going strong

    Chris started teaching classes at Arrow / Teleflex as one of his first paying gigs over 10 years ago, and the group is still going strong!  There have been some ups and downs and changes in personnel, but this group gets together every week to work out with some of the “originals” (call it unofficial team building / morale boosting)…  Fun times!

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  • Did you know… Zach M has a plan!

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    Zach M is running the Blues Cruise 50k in October and has a goal of raising $1000 for the IM ABLE Foundation!  Good luck, Zach!  We look forward to training with you and watching your progress along the way!

    Here are a few links if you’re interested in learning more about Zach’s story, the race, or the IM ABLE Foundation.

    Did you know that Zach’s awesome mom Carol just ran a 1/2 marathon as well?  Must be in the genes!

  • Festivus for the Rest of Us…

    Festivus for the Rest of Us…

    Congratulations to CFers Lindsey, Craig, Amanda, Will, Sara, Jeremy, Jeanne, and Kristin, who competed in the Festivus Games this weekend!

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