• It’s Contagious!

    Our teacher CFers have been using their recess time to catch up on their numbers, and in doing so they have inspired their students to try some pull-ups as well!  Check out these awesome shots:

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    *parental permission was granted to display these photos


  • Why is the ‘Corps’ in Corps Fitness pronounced ‘Core’?

    Why is the ‘Corps’ in Corps Fitness pronounced ‘Core’?

    4 pull-ups today!

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    [kawr, kohr] 

    noun, plural corps [kawrz, kohrz]

    a. a military organization consisting of officers and enlistedpersonnel or of officers alone: the U.S. Marine Corps; corps ofcadets.
    b. a military unit of ground combat forces consisting of two ormore divisions and other troops.

    2. a group of persons associated or acting together: the diplomaticcorps; the press corps.
    3. Printing. a Continental designation that, preceded by a number,indicates size of type in Didot points of 0.0148 inches (3.8 mm):14 corps.
    4. Obsolete, corpse.
    1225–75; Middle English corps, cors  < Middle French  < Latin corpus body; see corpse
    Can be confused: corecorp, corps, corpsecorpus.
    2. team, force, crew, band.
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  • Brainstorming


    Some of the CF and FitU trainers in action outside the workout space: planning brainstorming future challenges!

    Some of the CF and FitU trainers in action outside the workout space: planning brainstorming future challenges!

    The littlest Kaag brainstorming ways to escape...
    The littlest Kaag “training” while brainstorming ways to escape…

    2 pull-ups today!

  • Marine Corps Values

    Marine Corps Values

    A few reminders of Corps Fitness’ roots on this Monday morning: The Marine Corps Values (source: Marine Corps HQ)
    • Honor This is the bedrock of our character. It is the quality that empowers Marines to exemplify the ultimate in ethical and moral behavior: to never lie, cheat, or steal; to abide by an uncompromising code of integrity; to respect human dignity; and to have respect and concern for each other. It represents the maturity, dedication, trust, and dependability that commit Marines to act responsibly, be accountable for their actions, fulfill their obligations, and hold others accountable for their actions.
    • Courage The heart of our Core Values, courage is the mental, moral, and physical strength ingrained in Marines that sees them through the challenges of combat and the mastery of fear, and to do what is right, to adhere to a higher standard of personal conduct, to lead by example, and to make tough decisions under stress and pressure. It is the inner strength that enables a Marine to take that extra step.
    • Commitment This is the spirit of determination and dedication within members of a force of arms that leads to professionalism and mastery of the art of war. It promotes the highest order of discipline for unit and self and is the ingredient that instills dedication to Corps and country 24 hours a day, pride, concern for others, and an unrelenting determination to achieve a standard of excellence in every endeavor. Commitment is the value that establishes the Marine as the warrior and citizen others strive to emulate.

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  • Inov 8 Demo 3/15 and NEW Open Gym Times for Unlimited Members

    A Running Start and Corps Fitness are teaming up to bring Inov 8 representative David Hanys to Corps Fitness on Saturday March 15th from 8am-10:30am.

    You’ve seen CFers wearing Inov 8 shoes, and maybe even have a pair yourself, but did you know that Inov 8 is a grass-roots company founded in the UK?

    “Inov 8 is devoted to providing the highest quality footwear to their athletes and designs footwear to celebrate the grit and glory of their athletes. Inov 8 believes in the beauty of natural running and footwear, taking running and fitness back to its most innate form. This relies on the strength of the athlete’s foot instead of shoe’s cushioning and support.”

    Their products are designed to be lightweight, minimal and functional.

    Since 2004 Inov 8 has sponsored the World Mountain Running Association and continues to promote and support grass roots competitions and events across the globe.

    At the event, ARS and David Hanys will go into even further detail about all the shoes Inov 8 can offer for a range of different activities.  On the day of the event and going forward after the event of Corps Fitness members will receive 10% off all their shoe purchases through ARS.

    Inov 8 banner2

    Starting March 10th

    NEW Open Gym Times at Corps Fitness
    *Open to unlimited members and regular check in required*

    M-F 630am-9am

    T, Th, Fri 11am – 1pm

    Sat 930am-11am

    These Open Gym times are intended to provide additional opportunities to utilize the space and equipment in Bldg 7. These times will be available only to those who have Unlimited Memberships and will be an open format as opposed to the structured class format.

    You are responsible for performing workouts that you are familiar with or have had instruction on. This is NOT meant to be time to work on unfamiliar moves such as Oly lifts and more advanced moves unless you already are proficient on the form.

    As with everything we do it is up to each individual to work together and make the time useful and effective. We will be evaluating the effectiveness of these times as we move forward so please provide feedback about the current offerings and possible additional times and structures.

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  • Corps Fitness: Official Marine Corps Training Facility


    Corps Fitness is Berks County’s official Marine Corps Training Facility.  We proudly welcome men and women who are training to join the ranks of our nation’s finest!

    Next Saturday, 3/15, at least 50 Marine Corps poolees will be performing their Initial Strength Testing (IST) at 9AM, run by Marines and separate from the 9:30 class.  At 10:30, Sgt Kaag will return to his boot camp roots by leading the poolees through an additional hour-long CF workout.  Stick around if you can, and see what it’s all about!

  • Keep it Moving and Keep Improving

    Keep it Moving and Keep Improving

    Yet another study highlighting how bad sitting is for our bodies.  Get up and move today!!

    Remember: March 1st starts Boots and Utes month.  Join Pags C2A participants in wearing non-traditional workout gear during workouts.

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  • History CF Style

    History CF Style


    Love ‘em or hate ‘em, the burpee remains a pinnacle of athletic achievement, nearly 75 years after its invention.

    According to the Oxford dictionary, the burpee is defined as: “a physical exercise consisting of a squat thrust made from and ending in a standing position.”  This sounds more like a CFer’s Bend and Thrust, so when we do burpees, we’re actually doing a modification of the original by adding a push-up in the middle and a jump at the end.  But don’t think CF will change our definition any time soon!

    The burpee was invented by Dr. Royal H Burpee, who according to his grandson “created the movement as the centerpiece of his PhD thesis in Applied Physiology from Columbia Teacher’s College in 1939.” Roy III also adds that “it’s the quick positional shift required when going from a vertical stand, to a horizontal position, and back up to a stand that taxes the heart’s ability to pump blood effectively to accommodate the working muscles.” (1)  The ‘burpee test,’ as it was originally called, is a great measure of agility and coordination, and a quick test of overall fitness.  There are several variations, ranging from the burpees we know at CF (with a push-up and jump) to burpees with a pull-up / box jump / box jump over / back flip (coming soon?) / 1-foot burpees / burpees on a medicine ball… the list goes on and on.

    What’s your favorite burpee variation???

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    CFers conquering The Wall this weekend!

    *Thank you to Eric Schippers for this topic!

  • Gettin’ Twitchy With It

    A little A&P review for CFers today!  Muscles are composed of bundles of fibers called myocytes.  These bundles are categorized into three separate types:

    • Type I fibers = slow twitch, use oxygen for energy (aerobic) and are responsible for providing contractions over a long period of time (think marathons)
    • Type IIA fibers = half way between Type I and Type IIB, equal parts aerobic and anaerobic
    • Type IIB fibers = fast twitch, anaerobic, used for quick energy and speed like sprinting or weight lifting

    People are born with certain proportions of each type of fiber, which is different for each individual but averages about 50/50.  Naturally having more of one fiber type doesn’t mean you’re destined to be a sprinter or marathon runner, though.  Some research suggests that training can at least slightly alter your muscle fiber composition.

    More than you ever wanted to know about fast twitch vs slow twitch muscle fibers can be found here, here and here.

    Source: Bodybuilding.gr.forum

  • Isn’t that sweet?

    Isn’t that sweet?

    It probably won’t surprise you that Americans actually consume more chocolate during the Halloween and Easter holiday than Valentine’s day, but did you know that the US lags behind several other countries in terms of chocolate consumption per capita?  Read more fun facts about chocolate here.

    “According to research from the Nielsen Company, Easter historically trumps Valentine’s Day with 71 million pounds of chocolate candy purchased. Halloween trumps both of those holidays; more than 90 million pounds of chocolate candy are purchased for the spooky, treat-filled holiday.” (MSN)

    **Tonight’s the night!  Join CFers for the kickoff workout of the “From Corps Fitness, with Love” KB-themed weekend.  Then come back tomorrow morning at 7 AM or 8:30 AM and again Sunday at 8 AM or 1 PM to finish it out.  See you there!**


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    Off to the races!

    Off to the races!