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A few updates while you’re enjoying your margaritas today!

THIS SUNDAY May 8th is Mother’s Day – All moms workout for FREE this week!

A FOND FAREWELL
For those of you who don’t know, the Owens family is moving to Florida very shortly :(.  Please join us after the 9:15 AM CrossFit class THIS SATURDAY May 7th to send them off CF-style!

TEACHER APPRECIATION
We’re rolling out a new pricing schedule for our teacher members!  Check out the top of CF’s fees page for more information!  With summer fast approaching, what better way to stay in shape for keeping up with those kids than to participate in CF?  Try out a new class time, meet new CFers, stay in shape… what more could you ask for??

SUMMER KIDS CLASSES
See yesterday’s post for summer kids class information!

MURPH – Reminder!
Did all those pullups this week remind  you of something?  MURPH is coming!  A HUGE thank you to Rob and Kim R for sponsoring the Murph Challenge at Corps Fitness again this year!  Check out the previous blog post for details on how to sign up online (if you want to) and when / how we’re running it at CF.  You don’t have to sign up on the Murph website to participate in the workout – just show up for class on the 28th (ONE CLASS THAT DAY, 8:30 AM).  This is a mega workout, so please make sure you are physically (and mentally) prepared.  Scale if you need to.  Listen to your body.  Don’t get rhabdo!

GENERAL UPDATES
– CFers, join us for a CFer social hike up to the Pinnacle in Hamburg next Sunday May 15th.  Meet at CF ready to leave at 8:30 AM, or meet in the reservoir parking lot by 9 AM.  Rain date TBD if necessary.  Out and back hike, approximately 7 miles, slow pace, plan for it to take most of the day / returning early to mid afternoon.
– The Kaag Challenge is extended indefinitely, so be sure to get in touch with Chris or Melissa for a time slot!  If you have already completed the Kaag Challenge, remember to stop by the front desk for an IM ABLE t-shirt.
– 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.

SCHEDULE UPDATES:
– REMINDER: Saturday class times are now 8 AM (Corps Fitness) and 9:15 AM (CrossFit).  Two different class types on a Saturday!

SPIN / KRANK
– Tuesdays 10:30 AM with Aimee
– Thursdays 6:30 PM with Mike
Wednesday and Saturday SPIN classes are on hiatus for summer.

FREE INTRO CLASSES
Next Intro to Corps Fitness class will be Saturday 5/14 at 9:45 AM with Chris.  Come on by and the take advantage and participate in our incentive program!

WEEKEND INSTRUCTORS
Friday 5:30 PM – Gretchen
Sunday 8:30 AM – Brian
Sunday 9:30 AM – Skills is no longer on the schedule.

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MURPH
A HUGE thank you to Rob and Kim R for sponsoring the Murph Challenge again this year!  Check out Tuesday’s blog post for details on how to sign up (if you want to) and when / how we’re running it at CF.  You don’t have to sign up on the Murph website to participate in the workout.  This is a mega workout, so please make sure you are physically (and mentally) prepared.  Scale if you need to.  Listen to your body.  Don’t get rhabdo!

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GENERAL UPDATES
– Sunday May 8th is Mother’s Day!  All moms workout out for FREE!
– Have you done the Kaag Challenge yet?  You’re in for a real treat 😉  We’re extending it indefinitely, so be sure to get in touch with Chris or Melissa for a time slot!  If you have already completed the Kaag Challenge, remember to stop by the front desk for an IM ABLE t-shirt!
– 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.

SCHEDULE UPDATES:
– REMINDER: Saturday class times are now 8 AM (Corps Fitness) and 9:15 AM (CrossFit).
For now folks are looking to get outside (and who can blame you!)
– There is no longer spin / krank class on Saturdays.
– Starting next week (5/4), Lisa’s Wednesday spin / krank is on hiatus for the summer.

SPIN / KRANK
A great way to get in some zero-impact base mileage, especially on rainy spring days!
Regular spin / krank schedule:
– Tuesdays 10:30 AM with Aimee
Wednesdays 6:30 PM with Lisa – on hiatus for summer.  Return TBD (see above)
– Thursdays 6:30 PM with Mike

FREE INTRO CLASSES
Next Intro to Corps Fitness class will be Saturday 5/14 at 9:45 AM with Chris.  Come on by and the take advantage and participate in our incentive program!

WEEKEND INSTRUCTORS
Friday 5:30 PM – John
Sunday 8:30 AM – Gretchen
Sunday 9:30 AM – Owen (open time and CrossFit skills) Skills is no longer on the schedule.

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Did you do your taxes yet??  Sometimes adulting is no fun…  But sometimes it is, like when you come to CF and get to play with all of your friends!
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PAGS Fundraiser at Texas Roadhouse – TONIGHT
Save a night of cooking dinner, and contribute to a great cause!  Texas Roadhouse is holding a fundraiser dinner from 5-10 PM TONIGHT.  Stop in and support a great organization and our fallen hero!  You must bring along a copy of the flier to be able to contribute to the fundraiser – TRS holds a copy of the flier with your receipt when you pay.47a6dd03b3127cceebf93e91ff6300000033100UZtmLRw4Yg9vPgI

ANNOUNCEMENTS
Join Senator Judy Schwank at Corps Fitness this Saturday for a blood drive!

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  • Remember to check out the CF Loyalty Program and Incentives we announced earlier this month: Earn points, get stuff!
  • The KAAG CHALLENGE is ON!  Let an instructor or Chris know when you want to try your hand at it!  Riley is available for moral support, and Carter is always happy to yell at you to go faster!

  • Please pardon our appearance as we rearrange and perform some spring cleaning!  Lots of great changes are coming, including repurposing the spin room as part IM ABLE office and part kids room (when needed), moving spin to the former kids area.  The former IM ABLE office will become a retail / social area for all CFers.  Thank you for your understanding!

SCHEDULE UPDATES:
– Effective starting NEXT week, we are putting the Wednesday 6:30PM CrossFit class on hold for the spring and summer.  Join in the 5:30PM class to get your CF fix!

– The 7AM Saturday class has been wobbly in attendance for a bit… so we’d like feedback from everyone.  We still want to offer 2 classes on a Saturday, but want to know what works best for our members.  Folks can reply to comments on blog, can reply to comments on FB or send an email to melissa@corpsfitness.net as per their choices.  If you have a preference, PLEASE respond….if there are no responses, we will make the change ourselves, but we’d rather here from you!
Saturday class choices:
7:30AM and 9:00AM
8:00AM and 9:15AM
8:15AM and 9:30AM

SPIN / KRANK
A great way to get in some zero-impact mileage, especially on rainy spring days!
Spin 9:30 AM 4/16 – Aimee
Regular spin / krank schedule:
– Tuesdays 10:30 AM with Aimee
– Wednesdays 6:30 PM with Lisa
– Thursdays 6:30 PM with Mike
– Saturdays 9:30 AM with rotating instructors (exceptions will be noted in blog updates / see above)

FREE INTRO CLASSES
Next Intro to Corps Fitness class will be Saturday 4/16 at 9:45 AM with Chris
Intro to CrossFit classes are suspended until further notice

WEEKEND INSTRUCTORS
Friday 5:30 PM – John
Sunday 8:30 AM – Emily
Sunday 9:30 AM – Owen (open time and CrossFit skills)

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New Folks, New Deal.  Anyone interested in trying out Corps Fitness who comes to a Free Saturday Intro class (held on 2nd and 4th Saturday’s of the month at 9:45AM), is eligible for a FREE 2 WEEKS to start their membership at CF.  Additionally, after their 2 weeks, they then can purchase at a ONE time introductory price, a 1 month unlimited membership for $70.  That’s a sweet deal!

“Old” Friends of CF, we appreciate your loyalty!  It is is your support that makes us who we are, and we thank you!  Beginning this month, we are beginning our new Loyalty Rewards program.  It’s simple.

*For every $100 you spend towards a membership or retail purchase at Corps, you receive 50 points. All points will be on record with your Mindbody account at the gym.

*For every friend whom you refer and who then purchases a membership, you will also receive 50 points!

*Wearing our CF gear at tri’s, 5Ks, Spartan Races, CrossFit competitions?  Take a selfie wearing your CF gear at the event, post the picture on any social media site, hash tag Corps Fitness, then notify Melissa at melissa@corpsfitness.net, and you can earn 10 more points.

*Every 100 points earned will result in a 10% membership or retail discount on your next purchase (you cannot redeem your 10% on the purchase that earns you the 100th point; it can be redeemed on the next purchase).

*You may not redeem with less than 100 points.

*Points expire in one year.

 

We love our fitness family, and we love your loyalty!

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SPECIAL EVENTS
Piper McDonough Workout tomorrow 4/1
, all class times!  Dedicated CFers Tim and Emily McDonough have a pup in serious medical need.  In true Corps Fitness fashion, we’re rallying workouts to offer Piper and her family a little extra fight.  If you’d like to help Piper with her fight by helping defray her exorbitant medical costs, there will be a collection bucket in the lobby.  If you choose, you can either offer a flat donation or you will have the option of paying a dollar amount for each Round you accumulate in the workout….your choice.  Workout will be a hybrid format.
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“Dogs are not our whole life, but they make our lives whole.” -Roger Caras

We’ll be announcing two new membership perks on Friday 4/1!  Stay tuned to our blog and facebook page to see what’s cooking!

Saturday 4/2, Corps Fitness will be hosting female Marine Corps Poolees and a female drill instructor from 10 AM – 3PM.  Feel free to stop by or stick around after 9:30 to see what it’s all about.  And trust me when I say the female DI might just make our own instructors seem like gentle kittens!  Welcome, future Marines!
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Sunday 4/3, The Wilson IM ABLE Chapter is hosting a Running Out Loud 5k and Last Chance Egg Hunt, raising money for a grant to local student Emily M.  Check out more on their website!  Race-day registration is available!

OCR TRAINING
We need 2 more participants to make this class happen!  Spread the word!
Classes with Van will be held Thursday nights at 6:30-7:30 PM from April 7th – May 5thYou do NOT have to be a Corps Fitness member to join in these classes!
Current CF member – $40
Non-CF member – $75*
*Includes a one-time opportunity to purchase a one month unlimited CF membership for $90.
This class is a huge deal compared to the prices at other locations.  And if you take advantage of a CF membership when you’re finished, you’ll be sure to stay in racing shape (or better) for the entire season!

SCHEDULE UPDATES
We are re-configuring some spaces in the gym to work the best for everyone, and the spin classes will be moving onto the main gym floor starting April 1st.  Due to this change, the class times are changing to what is indicated below.  With this change, we welcome our IM ABLE adaptive athletes to come out during any regularly scheduled CF / CrossFit class time and take advantage of the opportunity to work out alongside the entire class!

SPIN / KRANK
Spin on Thursday night at 5:30 with Mike Vecchio!!
Spin 9:30 AM 3/26 – NO CLASS DUE TO MARINE POOLEE TRAINING
As cycling season is beginning to ramp up, our spin / krank classes are a great opportunity to get those base miles in before the first race or big ride of the year!
Regular spin / krank schedule STARTING APRIL 1st* (see schedule updates):
– Tuesdays 10:30 AM with Aimee
– Wednesdays 6:30 PM with Lisa
– Thursdays 6:30 PM with Mike
– Saturdays 9:30 AM with rotating instructors (exceptions will be noted in blog updates)

FREE INTRO CLASSES
Next Intro to Corps Fitness class will be Saturday 3/26 at 9:45 AM with Chris
Intro to CrossFit classes are suspended until further notice

CROSSFIT OPEN
Congratulations to ALL CFers who participated in the OPEN this year!  Hopefully you learned something about yourself, tried a few new movements, and got something out of it.  Final CFer results are posted below!

CrossFitOpen2016_CFer Scoring

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GOT THE NERVE – CFer DEAL – Expires TOMORROW
FLASH SALE for GTN registration, all CF members have the opportunity to register for the 13th annual triathlon at 2015 rates.  Race is May 21st, flash sale runs through April 1st.  Email info@corpsfitness.net to get the registration code.

WEEKEND INSTRUCTORS
Friday 5:30 – John
Sunday 8:30 AM – Emily
Sunday 9:30 AM – Owen (open time and CrossFit skills)

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A few updates for ya as you’re getting your corned beef’n cabbage and green beer today:

image credit: 8womendram.com

SCHEDULE CHANGES
REMINDER: Sunday morning class 3/20 will be held at 9:30 am!  Back to regular schedule 3/27.

SPIN / KRANK
Spin on Thursday nights at 5:30 with Mike Vecchio, starting today!
Spin 9:30 AM 3/19 – Jenn Q
As cycling season is beginning to ramp up, our spin / krank classes are a great opportunity to get those base miles in before the first race or big ride of the year!
Regular spin / krank schedule:
– Tuesdays 9:30 AM with Aimee
– Wednesdays 6:00 PM with Lisa
– Thursdays 5:30 PM with Mike
– Saturdays 9:30 AM with rotating instructors (exceptions will be noted in blog updates)

FREE INTRO CLASSES
NO Intro to CrossFit class with Eddie on Saturday at 9:45.  All CrossFit intro classes are temporarily postponed until further notice as we evaluate the schedule.
Next Intro to Corps Fitness class will be Saturday 3/26 at 9:45 AM

MERCH
Need a little motivation with your morning cup of joe?  Corps Fitness coffee mugs just arrived!
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Limited shaker bottles and apparel are still available – stop by the desk / display!

CROSSFIT OPEN
16.4 to be released today!  What will it be?  I’ve heard guesses for pistols.  Maybe reps for time?  Haven’t done box jumps yet either!

NEW OFFERING!  OBSTACLE COURSE TRAINING
Details coming soon, but stay tuned for a 5-week Obstacle Course Training class with Van!  Classes will be held Thursday nights at 6:30PM from April 7th – May 5thYou do NOT have to be a Corps Fitness member to join in these classes!  More detailed information coming… including pricing.  Sign Up sheets will be at front desk in the next couple of weeks.
*We are requiring a minimum of 8 participants in the session to make this happen.*

WEEKEND INSTRUCTORS
Friday 5:30 – John
Sunday 9:30 AM – Gretchen
Sunday 9:30 AM – Owen (open time and CrossFit skills)


Tunnel of Pain races last week to finish the Teleflex workout…


…and the exhausted aftermath

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Spring ahead!  Remember to set your clocks 1 hour ahead this Sunday!

FREE INTRO CLASSES
Next Intro to Corps Fitness class will be Saturday 3/12 at 9:45 AM

SPIN
Spin 9:30 AM 3/12 – Aimee
As cycling season is beginning to ramp up, our spin / krank classes are a great opportunity to get those base miles in before the first race or big ride of the year!
Regular spin / krank schedule:
– Tuesdays 9:30 AM with Aimee
– Wednesdays 6:00 PM with Lisa
– Thursdays 5:30 PM with Mike (begins 3/17)
– Saturdays 9:30 AM with rotating instructors (exceptions will be noted in blog updates)

 NEW / RETURNING INSTRUCTORS
Please welcome Emily M as a new Corps Fitness instructor!  We are so excited to have Emily on board!  She is one of the most motivating CFers you’ll ever meet, and a true representation of what Corps Fitness is all about!  Please congratulate Emily when you see her, and try out her very first class this Sunday 3/13, 8:30 AM.
Welcome back, Mike V, as a spin / krank instructor!  Mike may also be a familiar face for many CFers, as he balances his time between working, coaching, family, and has been kind enough to return to Corps Fitness as a spin / krank instructor beginning March 17th at 5:30 PM.

MERCH
New CF shaker bottles are in!
New apparel is still available – stop by the desk / display to check it out!

SCHEDULE CHANGES:

Sunday morning class 3/20 will be held at 9am!

CROSSFIT OPEN – OPEN GYM TIMES
Fridays 6:30-8:00 PM
Saturdays 10:30-11:30 AM
Sundays 9:30 – 10:30 AM
Mondays 4:30 – 5:20 PM, 6:30-7:30 PM
The following is a list of judges that will be available: Eddie, Emily, Sarah, Will, Owen, Amanda, Gretchen, Eric, Craig, Karen

If you want to do the open workouts but don’t want to “officially” sign up with CrossFit, that is awesome as well!  The score sheet is posted on the whiteboard – feel free to update with your 16.3 and future scores, regardless of registration in the online Open.  In this case, you don’t need an official judge, but can ask one if you want!  Never hurts to have a little more critique on your form, etc.

Remember, you are responsible for securing your judge, showing up and being ready to go at the prearranged time!  Also for submitting your own scores by 8 PM every Monday!

WEEKEND INSTRUCTORS
Friday 5:30 – Gretchen
Sunday 8:30 – Emily!
Sunday 9:30 AM – Owen (open time and CrossFit skills)

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FREE INTRO CLASSES
Next Intro to CrossFit class will be Saturday 3/5 at 9:45 AM
Next Intro to Corps Fitness class will be Saturday 3/12 at 9:45 AM

SPIN
Spin / Krank with Jenn 3/5 at 9:30 AM

MERCH
New CF shaker bottles are in and ready for sale!  $15.00 while they last!
New apparel is still available – stop by the desk / display to check it out

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WEEKEND INSTRUCTORS
Friday 5:30 PM – Chris (*Tom Kaag Memorial Workout*)
Sunday 8:30 AM – Gretchen
Sunday 9:30 AM – Owen (open time and CrossFit skills)

CROSSFIT OPEN – OPEN GYM TIMES (*subject to change*)
Fridays 6:30-8:00 PM
Saturdays 10:30-11:30 AM
Sundays 9:30 – 10:30 AM
Mondays 4:30 – 5:20 PM, 6:30-7:30 PM
The following is a list of judges that will be available: Eddie, Emily, Sarah, Will, Owen, Amanda, Gretchen, Eric, Craig, Karen

If you want to do the open workouts but don’t want to “officially” sign up with CrossFit, that is awesome as well!  The score sheet is posted on the white board – feel free to update with your 16.2 and future scores, regardless of registration in the online Open.  In this case, you don’t need an official judge, but can ask one if you want!  Never hurts to have a little more critique on your form, etc.

Remember, you are responsible for securing your judge, showing up and being ready to go at the prearranged time!  Also for submitting your own scores by 8 PM every Monday!

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Push press, push jerk, clean and jerk, power cleans, hang squat cleans, front squat, back squat, overhead squat……wait, what?!?! Not sure of all these differences? They sound so similar, but what sets them apart from one another. Want to know? Need to know? Should you know? YES?!

Then come this Saturday 2/6 at 9:45AM to Eddie’s Intro to CrossFit class. Every 1st and 3rd Saturday we will holding these intro classes for anyone…. for folks new to CF and for seasoned CFers…so you can become more knowledgeable about the different lifts and their techniques and perfect their form. Like Tuesday’s post: train, learn and perfect…..or remain the same….

Next Intro to Corps Fitness class will be Saturday 2/13 at 9:45 AM

AOIB registration is still open if you or anyone you know is still interested!  The competition is shaping up, with a good distribution of male, female and co-ed teams!

We are planning to participate in the CrossFit Open 2016 beginning February 25th.  We are focused on AOIB right now, but you can currently register for the open on CrossFit’s website (*choose CrossFit Berks as your affiliate – not sure why CrossFit dropped Corps Fitness from our affiliate name…).  We’re in the initial stages of figuring out how to establish a gym team, and we’re figuring out additional times we may have available to complete the workouts.  We’ll also need plenty of judges for every week, so keep it in mind if you’re planning to participate!  Last year the judge’s course was a pretty solid indicator of what to expect as far as movements, but it’s an additional $10.  You can read more about the FAQs, rules and regulations here.

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