1. Intro to Corps Fitness class this Saturday at 9:45 AM.  Free to anyone who hasn’t tried CF and wants to see what it’s all about.

2. Remember the registration deadline for the Blue Marsh Call 2 Action Challenge is next Friday, November 1st.  Get your 4-person team together and submit your registration today!

3. The annual Corps Fitness Halloween Extravaganza will be post-FNL (Friday Night Lights) workout on Friday November 1st.  The theme is TV/Movie Characters.  Be creative!  And you can even work out in your costume.  You know, if you’re into that…

4. November 2 and 3 will be the Oh My! October Test Out Dates.  Remember that personal challenge you started at the beginning of October?  Well it’s time to see how you did!

5. Weekend instructors:

  • FNL – Van
  • Sunday 8 AM – Gretchen
  • Sunday 1 PM – Van

We have another big weekend coming up!

1. Friday 5:30 class with Matt, including Fall Challenge workout #1, followed by Mike Lawrence speaking and happy hour for our Third Friday event.  All CFers and FitUers, and all are encouraged to attend Third Friday!  Bring a dish to share 🙂

2. Fall Challenge this weekend!  See Monday’s post for more information.  First workout is during FNL class, second is individual time slots Saturday, third is Sunday afternoon.

3. We’re reinstating the Blue Marsh Call 2 Action Challenge!  Some of you have probably participated in years past; this is a great event and such an exciting way to bring that CF teamwork / no excuses mentality out of building 7 and onto the trails at Blue Marsh.  Get a team of 4 together and sign up!  Challenge will be November 10th.  Registration is due by 11/1.  Find out more and download a registration form here.



No aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly. (Gregg Glassman)

Work = Force*Distance

Increasing force or distance means you have increased the work you are doing.  In addition to carrying a larger load during runs, a taller person has a longer distance to travel (say for burpees or B&T) and therefore performs more work when they are moving at the same pace as a smaller person.  The taller person has to move a longer distance to reach the ground, kick the feet out, even to squat!

Power = Work/Time = (Force*Distance)/Time: Decreasing time means increasing power!

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A group from the Junior League during a team-building session earlier this week!






Corps Fitness Hosts Challenge Funded by Alecia Pagerly

The Kyle Pagerly Call to Action Fitness Challenge for Berks County first responders kicked off this week at Corps Fitness in Wyomissing, PA with a total of 53 participants. The challenge is funded by Alecia Pagerly and has been offered to all Berks County police departments, fire departments, and sheriff’s offices.

The Pagerly Call to Action will run for three months: April 1 through July 1, 2013. Participants will attend a base line orientation session, currently in progress, consisting of a fitness assessment, a Corps Fitness workout, and a timed circuit course designed to replicate job-related challenges.

Pagerly Call to Action participants will be assigned to one of five teams, each with a squad leader. Challenge participants are granted unlimited access to Corps Fitness classes and must attend at least two sessions per week to remain enrolled. Sessions will include any Corps Fitness class, and separate first responder-only sessions will be added to allow incorporation of gear and equipment regularly used on the job.

The idea for the challenge began with conversations between Alecia Pagerly, wife of fallen Berks County sheriff Kyle Pagerly, and Chris Kaag, owner of Corps Fitness and a retired Marine Corps Sergeant. Corps Fitness is the local fitness facility where Kyle pushed his physical and mental limits regularly before his untimely death.

“Kyle felt it was important to be physically fit in order to perform the duties of his job both as a sheriff and as a firefighter,” stated Alecia Pagerly, who wanted to honor Kyle with this challenge.

Law enforcement and firefighting are two careers that the public depends on to protect them from danger. The ability to perform occupational duties while wearing heavy gear and possibly a breathing apparatus is paramount to public safety, and requires a high level of fitness to achieve.

“The overall goal for this challenge is to motivate – motivate our local first responders to change their lifestyles if necessary. Participants will be extremely challenged, and at the same time they will be one step closer to reaching their goals,” explained Chris Kaag.

For additional information, or to schedule an interview/photos, please contact Chris Kaag at or 610-413-9795. To learn more about Corps Fitness please visit


Corps Fitness is a one-of-a-kind fitness facility located in Wyomissing, Pennsylvania. Founded in 2004, Corps Fitness offers a group fitness type workout, combined with personal training, but taken to a much higher level. Corps Fitness sets themselves apart from the traditional “gym type” atmosphere where you are anonymous and your success is not at the forefront of the gym. Corps Fitness strives to motivate and ensure member success. To learn more about Corps Fitness visit


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JJ started it off strong by calling out all of the cadence this morning!  And he even had enough breath left to impart some words of wisdom on all in attendance.  CF is more than just a workout; it is a place that changes all who walk through the front door.

Workout: 4 lines: 2 moving, 2×3 stations to time the moving lines

And to top it all off, a hill run!!

Farewell Johnnie!!  We will miss you.  This is not goodbye, just ‘see you later’ – hope to see you again real soon!!


As many of you know, our friend Johnnie (JJ / John Urkuski / DingDong / LiveWrong / Wicasa Yatapika) is moving to Flagstaff, Arizona at the end of the month.  Please take a minute to watch this video compiled from his years at CF.  We wish you well, Johnnie!!