20170502_055903
g

20170501_182053 20170501_181944

April Attendance Challenge…
Congratulations to our winner of the, Christine Getrost!!  Rena H and Jeanne D also won 20 loyalty points for their participation in the April attendance challenge!  Our goal was to expand the horizons of many CFers during this challenge, encouraging attendance at classes you maybe hadn’t tried.  And from what I saw, it worked!  I saw a bunch of “new” faces at many different workouts, and guess what?  You all ROCKED it.  Don’t be scared – you are a CFer, and you can do anything!

Save the Date
May 27th… Murph.  We are so thankful to Rob and Kim Rauenzahn for sponsoring the Murph Challenge at Corps Fitness again this year!!

Free Intro
The next FREE INTRO will be Saturday 5/13 at 9:30 AM with Chris

Open Gym Times
Thank you again to our PSU student trainers who made Open Gym times available over the past several months, and learned a lot in the process of observing, assisting, and teaching Corps Fitness classes.  And thank you to our CFers who made their transitions seamless!  Open gym times will remain as follows until our next crop of capable interns (fingers crossed) arrives.

Monday 10:30-11:45AM and 6:30-7:30PM
Tuesday 9:30-1:00PM
Wednesday 10:30-11:45AM and 6:30-7:30PM
Thursday 9:30AM-1:00PM and 6:30-7:30PM
Friday 10:30-11:45AM and 6:30-730PM
Saturday 10:30-11:30AM
Sunday 9:30-10:30AM

Got the Nerve Triathlon
Only a couple more weeks until race day!! Stay tuned for possible gym closing on the 20th due to Got the Nerve.  If you’re interested, consider volunteering your time – locally in Wyomissing May 17th / 18th, or at the race site May 19th / 20th.  This is also a great event for HS students to gain some community service hours, as well!  More info and links are available at gotthenerve.org

College Student Membership Rate
Welcome back to any college students who are home for the summer!  Be sure to take advantage of our student rate of $70 / month (unlimited membership).  Must present a valid school ID when purchasing.  Full time students only: 12+ credits / semester.

Fight Gone Bad
All those who Tested IN for our Fight Gone Bad Benchmark testing back in January: Now’s the time to re-test!  Please email Melissa with a time that you would like to re-test either immediately BEFORE or AFTER a regularly scheduled class during the weeks of 5/7 or 5/13.  AND…..if you didn’t test in back in January, and would like to test IN next week (and the remainder of testing dates throughout 2017), you still CAN!  Please email Melissa (same as above) and she will schedule with you a date and time!  We’ll perform this workout regularly throughout the year so you can track how much you’re improving over time!

Hero Week
Save the date!  Hero Week Summer 2017 will be held June 25 – July 1!  More details to come!

20170502_055859
Mike Kuhn getting in the legless rope climbs!

20170502_063420

20170403_060343
g

AOIB
Our 2017 event went incredibly well!  Photos are posted on social media and a few will be featured on the blog later this week.  A huge shout out and THANK YOU to our event leaders, volunteers, and participants for making it a great day!!

Free Intro and Ongoing Open Gym Times
The next FREE INTRO will be Saturday 4/8 at 9:15 AM with Chris
Open gym times are continuing thanks to our PSU student trainers!
Mon-Fri 6:30am – 1pm and 6:30pm – 7:30pm
Sat 10:30 – 11:30am
Sunday 9:30 – 10:30am

Weik Flyer
Nutrition Seminar – CANCELLED
The seminar originally scheduled for April 5th is CANCELLED!

In-GameMarathon
In-game run with the Fightins – NEXT SATURDAY!
Assemble your teams and get registered for the April 15th event!  More details in previous post

gtn-1
Got the Nerve Triathlon
A great race for beginners and seasoned athletes, Got the Nerve takes place May 20th this year in beautiful Mt Gretna, PA.  Not interested in racing?  Consider volunteering your time – locally in Wyomissing May 17th / 18th, or at the race site May 19th / 20th.  This is a great event for HS students to gain some community service hours, as well!  More info and links are available at gotthenerve.org

College Student Membership Rate
We understand full time college students are strapped for cash, so we’re introducing a student rate for full time students (12+ credits per semester) to attend Corps Fitness for $70 / month (unlimited membership).  Must present a valid school ID when purchasing.

20170403_061152
Bar pass, step-ups, and team bar carry make a comeback!
20170403_062308
Lots of core work and ground stability on the docket Monday!

g
New exciting options at CF!
6:30 PM Functional Fitness for Runners – starts TONIGHT!
Are you a runner, or do you want to become a runner!  Check out our great new partnership with A Running Start!  Don’t be scared by the “run-centric” aspect of this class.  Come on out and give it a try, learn what it’s all about, and see how it may benefit you.  This 6:30 PM time slot is something that has been requested by CFers, so we’re hoping it’s well utilized!
facebook_1485364189110


Motivate a friend!
BringFriend-Digital

CrossFit
The CrossFit Open will take place from Feb 23 – Mar 27.  If you want to register (gives you access to website to see how you’re ranked among others nationally), visit https://games.crossfit.com/
It’s not required to register online – you can still do the workouts at Corps Fitness during the times we’ll set up.  Corps Fitness does not get anything for you registering; it’s a personal thing if you want to.
We WILL need judges for the workouts – the judges course is available online.  I haven’t tried it yet, but it appears to be open and ready at any point (and a good way for XF to make $10 a pop…).  No doubt it’s a good way to learn the movements and what IS vs ISN’T a rep in CrossFit.  We’ll gather a list of all who take the judges course and can then score workouts when they come up.

Throwdown with XF Ephrata!  Friday, February 10th, any interested CFers wishing to participate in a CrossFit style throw down, we will be heading to CrossFit Ephrata to join their gang at 7:00PM. This is just a friendly CrossFit style workout done with CrossFitters from nearby. So that we can get a decent head count, please give melissa@corpsfitness.net a shout to let her know if you’ll be able to attend.

Also, the All Out In Berks is changing over to a PURELY CrossFit competition this year.  CFers have visited other CrossFit “Boxes” in the past for similar events.  Spread the word to the CrossFit community and bring others in!

Other ongoing special events – reference last week’s updates!
Jay’s personal training
Kimchi and honey at CF

g

Free Intros
Stay tuned to the Corps Fitness Facebook page and blog for a special Free Intro announcement later in February!

 CrossFit Open
The CrossFit Open will take place from Feb 23 – Mar 27.  If you want to register (gives you access to website to see how you’re ranked among others nationally), visit https://games.crossfit.com/

It’s not required to register online – you can still do the workouts at Corps Fitness during the times we’ll set up.  Corps Fitness does not get anything for you registering; it’s a personal thing if you want to.

We WILL need judges for the workouts – the judges course is available online.  I haven’t tried it yet, but it appears to be open and ready at any point (and a good way for XF to make $10 a pop…).  No doubt it’s a good way to learn the movements and what IS vs ISN’T a rep in CrossFit.  We’ll gather a list of all who take the judges course and can then score workouts when they come up.

Have ??, Will Travel
Friday, February 10th, any interested CFers wishing to participate in a CrossFit style throw down, we will be heading to CrossFit Ephrata to join their gang at 7:00PM. This is just a friendly CrossFit style workout done with CrossFitters from nearby. So that we can get a decent head count, please give melissa@corpsfitness.net a shout to let her know if you’ll be able to attend.

Functional Training for Runners
Are you a runner, or do you want to become a runner!  Check out our great new partnership with A Running Start!
facebook_1485364189110

Personal Training
16252088_1323723791022095_3251283791309651287_o
Our very own Jay V is now a certified personal trainer!  Check out the info above for a great opportunity for someone looking to get started on a fitness journey….or for someone looking to achieve specific fitness goals!

Delish
16388368_1327034084024399_5872452119542420178_n

You like kimchi? What is it? Never had it?
Kimchi is a Korean fermented vegetable dish (mainly cabbage) that has oh-so-many benefits.
First, it is super tasty.
Second, it is rich in Vitamins A, B1, B2 and C. It’s also full of essential amino acids and minerals such as iron, calcium and selenium.
Third, it is brimming with beneficial gut-boosting lactobacilli bacteria, and a happy gut, is a happy YOU.
And fourth, it assists in digestion, it’s low calorie, and has healthy functionality (as reported by Journal of Medicinal Food) such as anti-cancer, anti-obesity, anti-aging, and beneficial effects on cholesterol among many other things.
CFers, you are in luck! CFer Michelle Gauby is a terrific kimchi-maker, and she will be providing samples to taste available this Wednesday (after 9:30AM class) thru Saturday. Please take a moment to try some (it will be staying cool in the fridge….ask front desk for help). After anyone interested has had a taste, Michelle will be taking orders for purchase (details on sizes and cost will be coming soon!). In the meantime, be sure to give it a taste-test. Many CFers can already attest to its deliciousness!

16422253_1327046757356465_860243823284585086_o
AND…we have Raw Honey!!!
Fellow CFer Emily Bundy brings to us raw honey from her family business, The Honey Bee Tree. There are delicious and beautifully packaged jars of honey for sale in the cafe (and information as well).
Why honey, and why RAW honey? Raw honey is unprocessed, pure, unpasteurized which helps to retain all its natural vitamins, enzymes and phytonutrients. Additionally, honey is a good source of anti-oxidant, anti-bacterial and anti-fungal properties!
Check out the display in the Cafe. Purchases can be made at the front desk. Thanks Emily Bundy for bringing this to CF!!

g

facebook_1485364163028

Free Intros
ONE more free intro this month after a BIG one last week.  1/28 at 9:30 AM is your last opportunity in January to give Corps Fitness a try for up to 6 weeks for just $70!

Remember that your attendance at a free intro class will then qualify you for a free 2-week Corps Fitness unlimited trial membership. And wait, there’s more!  After your 2 week free trial is complete, you can take advantage of a one-time introductory rate of $70 for your first one-month unlimited membership! Great deal, great start to the new year!

Spread the word, and show your friends why Corps Fitness is Best in Berks!

CrossFit Open
The CrossFit Open will take place from Feb 23 – Mar 27.  If you want to register (gives you access to website to see how you’re ranked among others nationally), visit https://games.crossfit.com/

It’s not required to register online – you can still do the workouts at Corps Fitness during the times we’ll set up.  Corps Fitness does not get anything for you registering; it’s a personal thing if you want to.

We WILL need judges for the workouts – the judges course is available online.  I haven’t tried it yet, but it appears to be open and ready at any point (and a good way for XF to make $10 a pop…).  No doubt it’s a good way to learn the movements and what IS vs ISN’T a rep in CrossFit.  We’ll gather a list of all who take the judges course and can then score workouts when they come up.

Fight Gone Bad Benchmarking
What were you doing this time last year?  Were you all set to start the New Year off with a bang, only to get 3 weeks into it and feel a little off course?  How about some CF-style accountability?  …as in Fight Gone Bad benchmark testing!  Beginning 1/25 and running through 1/29, we’re holding testing.  2 CFers per time slot, 2 rounds of FGB.  We’ll repeat at regular intervals so you can see your progress!  SIgn up at the desk and be ready to go at your allocated time!
facebook_1485364506918

Functional Training for Runners
Are you a runner, or do you want to become a runner!  Check out our great new partnership with A Running Start!
facebook_1485364189110

Additional Open Gym Times
Some more new faces creating more opportunities at CF!  Thanks to PSU Berks Kinesiology students Isaiah, Melissa, and Justin we’re able to offer more open gym times starting this week with the following schedule (subject to change week to week, we’ll try to post Saturdays for the following week):
Sunday 9:30-10:30 AM
M / W / F: 6:30 – 9 AM, 10:30 – 11:45 AM, 6:30 – 7: 30 PM
T / Thurs: 9 AM – 1 PM, 6:30 – 7:30 PM
Saturday 10:30 – 11:30 AM

g

Free Intros
Two more free intros this month: 1/21 and 1/28 at 9:30 AM!  Two more incredible opportunities to give Corps Fitness a try for up to 6 weeks for just $70!

Remember that your attendance at a free intro class will then qualify you for a free 2-week Corps Fitness unlimited trial membership. And wait, there’s more!  After your 2 week free trial is complete, you can take advantage of a one-time introductory rate of $70 for your first one-month unlimited membership! Great deal, great start to the new year!

Spread the word, and show your friends why Corps Fitness is Best in Berks!

CrossFit Open
The CrossFit Open will take place from Feb 23 – Mar 27.  If you want to register (gives you access to website to see how you’re ranked among others nationally), visit https://games.crossfit.com/

It’s not required to register online – you can still do the workouts at Corps Fitness during the times we’ll set up.  Corps Fitness does not get anything for you registering; it’s a personal thing if you want to.

We WILL need judges for the workouts – the judges course is available online.  I haven’t tried it yet, but it appears to be open and ready at any point (and a good way for XF to make $10 a pop…).  No doubt it’s a good way to learn the movements and what IS vs ISN’T a rep in CrossFit.  We’ll gather a list of all who take the judges course and can then score workouts when they come up.

 20170113_060448 20170113_062659
Equipment
If you see something that doesn’t appear to be working correctly, please make a note with the front desk staff.  We do our best to keep everything up and running, but it takes all of us working together.  Also, please be kind to the equipment! (i.e. don’t jump on stacked boxes.  Not only is this bad for the boxes, it could result in you getting hurt.  And nobody wants that.)
Fun fact: you can increase the height of boxes by stacking plates on top.  Add a few inches at a time to get you to that next level!
20170112_172359
20160907_183708
g

SCHEDULE CHANGES
– NO free intro on Saturday 9/10 due to the Reading 120 bike race.  Good luck to all the riders and volunteers!!
– Corps Fitness will be CLOSED on Sunday September 18th for the IM ABLE Duathlon & 5k!  If you’re interested in participating or volunteering, learn more and register today!  Volunteers should also register using these links; registration will be open online through the 14th and available on race day.  T-shirts are not guaranteed at this point, but limited extras may be available.

NEW UPCOMING OFFERINGS
Based on the enthusiasm we saw during our 1-off self defense class in August, we’re adding an introductory self defense class to the schedule!  Check out last week’s blog post for more information!  If you already attended the first intro course, a refresher is not a bad idea.  Practice of what you learned the first time will help make the defensive responses more instinctual and innate.  Additionally, we are about to announce a more detailed defensive strategies 6 week course with a heavy focus on Brazilian Jiu-Jitsu starting in October.  Stay tuned!

NOON CLASS
This week has seen the largest noon crowds yet in our Monday / Wednesday / Friday “Executive Express” NOON class!  Enjoy some Vitamin D with your workout as the window of daylight narrows this fall.  If you have to leave after 45 minutes, we’re good with that!  If you have an hour, we can do that, too!

CHALLENGES / SPECIAL EVENTS
– Check out the earlier post on the March for the Fallen, mark your calendars, and register online if you’re interested!  We’re looking to have a solid turnout of CFers for this challenging event.  September 28th, 0600 start or check out the other offerings during the day.
– Badge 27 Call to Action Challenge October 22nd!  Get your team together and register today!!
badge27
– The Kaag Challenge is extended indefinitely, so be sure to get in touch with Chris or Melissa for a time slot!  CFers have been gettin’ it done week after week – congrats!!

REMINDER – SPECIAL RATES
– Know any teachers or nurses who want to join the CF family?  Check out the top of CF’s fees page for more information!  Special rates expire November 5th!
– A reminder to check out the CF Loyalty Program and Incentives we announced April 1st. You can also earn points via membership and merchandise purchases!  Check out the link for full details, and start earning today!  For newbies looking to take advantage of the incentives, remember you must attend an intro class first.  After that, you’re be eligible for 2 weeks of free membership and then an additional month at $70.

FREE INTRO CLASSES
Next Free Intro will be next WEDNESDAY 9/15 at 6:45PM.  

WEEKEND INSTRUCTORS
Friday PM – Brian
Sunday – Gretchen

20160906_060406
Brian being different but with perfect KB form!
g

SPECIAL EVENTS AND NEW CHALLENGES HEADING YOUR WAY!

REMINDER – NEW CLASS TIME
Starting this week we’re offering a Monday / Wednesday / Friday NOON class slot.  Take a break from work and jump in!

13658969_1137627452965064_6269851374326982130_n

SUMMER KIDS CLASSES
Second Session of our Kids camp is next week!  10:45 to Noon each day for one week.  There’s still time to sign your child up for this motivating week, but please do so as soon as possible so we may get a head count and order t-shirts.  First child $50, additional kids from same family are $45.  The first session was a huge success and we thank all who participated!!  A very motivating bunch of young CFers!

CHALLENGES / SPECIAL EVENTS
July’s Challenge is DOUBLE UNDERS!  7/25 – 7/30: Grab a jump rope and a timer, do as many as you can in 2 minutes.  Record your results on the chart on the white board.  Even if you’re not great at DUs (read: need to practice more), give it a try and you can have a baseline to improve on!
– Mark your calendars and reserve your spot!  We are excited to host an Introductory Self Defense class on Friday, August 5th from 6:45 – 8:45PM open to ALL, ages 12 and up.  Check out the flyer is posted on website and at gym for details.  This intro class is led by Keith Neff and an RSVP to Melissa is required to reserve your spot.  Non Corps Fitness members are welcome, so spread the word.
– The Kaag Challenge is extended indefinitely, so be sure to get in touch with Chris or Melissa for a time slot!  CFers have been gettin’ it done week after week – congrats!!

SPECIAL WORKOUTS:
– Long time CFer, turned Soul-Cycle Instructor Sam Scaffidi will be offering a class at SoulCycle in Ardmore, PA as a fundraiser for her IM ABLE participation in the 2016 TCS New York City Marathon in November.  Sam was a die hard CFer when she was in the area, and speaking from personal experience, she will kick your butt in her Soul Cycle class too!  So get your sweat on for a good cause and to support a great CFer!  Details and registration for Sam’s SoulCycle event can be found at this link

REMINDER – SPECIAL RATES
– Know any teachers or nurses who want to join the CF family?  Check out the top of CF’s fees page for more information!  The availability of these offers is limited, so get in today; they won’t last forever.
– A reminder to check out the CF Loyalty Program and Incentives we announced April 1st. You can also earn points via membership and merchandise purchases!  Check out the link for full details, and start earning today!  For newbies looking to take advantage of the incentives, remember you must attend an intro class first.  After that, you’re be eligible for 2 weeks of free membership and then an additional month at $70.
– We’re in the process of rolling out a new way of introducing newbies to CF!  Stay tuned for details!!

SPIN / KRANK
– Tuesday, Wednesday, Thursday and Saturday SPIN classes are all on hiatus for summer.

FREE INTRO CLASSES
Next Free Intro will be Saturday, July 23rd.

WEEKEND INSTRUCTORS
Friday PM – John
Sunday – Ed