• 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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  • Thursday Updates!

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    For continuous updates on our special events, please keep an eye on the Special Events Page of the CF Website

    >> Corps Fitness will be holding our first cook off on Saturday, April 25th at 6pm! For more details click here!

    >> The April fitness challenge test-in is complete.  Congratulations to everyone who participated!  The test-out dates will NOT be announced.  Work on your exercises this month, and see your progress at test-out!!

    >> Corps Fitness T-shirt design- Calling all creative individuals!  We want you to design our next Corps Fitness t-shirt!!Submit your design by April 17th to be voted on by your fellow CF’ers! Voting will take place April 20th-24th.  Our WINNER will have their design printed and will receive gear and more for FREE!
    Guidelines: CF will print a maximum of 4 colors on a short sleeve t-shirt.  If designing on paper, please use a black sharpie to outline your design.

    >> Mike Lawrence T-shirts are still available at the front desk!  Stop by and check them out today!

    >> Next week begins our return to all abilities classes and the M/W/F Corps Fitness / T/R CrossFit classes.  Van will be teaching on Monday evenings, and Brian will teach on Wednesday evenings.  Thank you to all of our CFers and our awesome instructors for keeping things running smoothly!!

    Weekend instructors:
    Friday 5:30 PM – Gretchen
    Sunday 8 and 9:30 AM – Gretchen

  • Special Announcement!

    We are excited to announce some great new things about to take place at Building 7!  Very soon we will be welcoming a new company on Bravo side that is going to be a perfect complement to what we currently offer at CF.  At this time, we are not able to release any details as we want to respect our future partner’s business interests and ensure a successful transition into their new space.  However, we promise to share with you the specifics very soon!

    In the meantime, to prepare for this new partnership, we are adapting our schedule slightly because we are CFers and that’s what we do best!  These changes will take effect Monday April 13th.

    *First, to make a better flow to the schedule, we are swapping our Corps Fitness and CrossFit class days.  Beginning April 13th, CrossFit classes will be held on Tuesdays and Thursdays (with additional open gym CrossFit days and times possibly being added to the schedule) and Corps Fitness classes will be held on Monday, Wednesdays, Fridays and Saturdays.

    *Second, class times, for the most part, will remain the same with the following exceptions:

    •  M/W 5:15AM classes held on Bravo side will now be held at 5:30AM on Alpha side.
    •  M/W Noon CrossFit classes will now be offered T/TH at noon.  Additional Corps Fitness classes also will possibly be added M/W at noon.

    *NOTE:  In the early days of Corps Fitness, there were no distinctions of “Beginner, Intermediate or Advanced” classes.  Therefore, we welcome everyone to every class on the schedule and for that reason, we are going back to ALL classes being All Abilities.  

    This great new partnership to be added on Bravo side and the schedule adaptations being made are going to allow for us to put more offerings in the way of classes, special events, etc. for all our members.  Please make note of the upcoming changes.  A new schedule will be on the CF website and Facebook page by April 12th.

    Corps Fitness is proud to offer Corps Fitness, CrossFit,  Indoor cycling and Krank Cycling classes which collectively provide the best conditioning for endurance, strength, cardiovascular fitness, and mental toughness all while in the CF setting promoting Respect, Accountability and Teamwork. Thank you all so much for believing in and supporting what we do at Corps Fitness, and we look forward to sharing more with you all very soon!

    If you have any questions, please post to the comments below.

  • Did you know? Seal Fit interview

    An interview with Mark Divine, creator of Seal Fit.  Get past the book plugs, and take away what you take away from the interview and discussion!  Worth a listen if you have some time.  Because ya learn stuff!

    - Meet everyone where they currently are
    – Scaled and adapted from 69 years old to in their 20s
    – Take yourself out of your comfort zone

    Hmmm, sound like anyone / anything you know?

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