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SCHEDULE CHANGES
– 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 on site at the Wyomissing HS Saturday 2-4 PM or Sunday 6-7:30 AM!  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.
– There will be NO INTRO class on September 24th.  The next free intro will be Saturday, October 1 at 9:45 AM.

NEW UPCOMING OFFERINGS
– Introductory self defense class begins October 2nd at 3 PM!  Check out the previous blog post for more information!
– Take a minute to fill out the 8-question survey that just hit your mail box this week – this will help us adjust our schedule and offerings to best suit our CFers.  Your responses are important to us!

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.
– Registration is OPEN for the Badge 27 Call to Action Challenge October 22nd!  Get your team together and register today!!  Not participating but want to see the action?  Volunteers are needed!
Additionally, if you know a fallen first responder that you would like honored during the Challenge, please send to melissa@corpsfitness.net, that person’s name, end of watch, and department for which they served.
Special dedication signs for these men and women will be placed along the challenge trail for us all to remember them and their ultimate sacrifice.
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– 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!!
– The 2016 Kyle Pagerly 5k is slated for October 9th in Shillington.  Check out the registration page and get on board today!

SHOUT OUT
Bldg 7 Yoga is celebrating their first birthday on October 1st!  Stop by any time between 8-3 to say Happy Birthday and celebrate!
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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
The next Free Intro class will be Saturday, October 1st at 9:45 AM

WEEKEND INSTRUCTORS
Friday PM – John
Sunday – CLOSED

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image credit: breaking muscle

Everyone at some point in their active career is going to face recovery from an injury.  Whether acute, chronic, sudden, or built up over time, it’s going to happen!  Here are a few ideas for preventing and treating injuries:

Use a foam roller in conjunction with other massage / stretching aids to stay loose and nimble.
“The deep compression of self-myofascial release allows normal blood flow to return and the restoration of healthy tissue. The body naturally wants to be healthy and strong, but sometimes an extra boost is needed to achieve optimal muscle and tissue health.”
-Jeff Kuhland, Breaking Muscle

Listen to your body and rest when your body is telling you to!  Overuse is a common method of injury, especially when athletes do not take the proper time and measures to let their bodies recover.

Balance your fitness routine.  Mix in a little of everything: Corps Fitness, CrossFit, Yoga, Swimming?  Keep your body guessing and get good at everything!

Tweak and re-tweak your form, make sure you’re not getting lazy!  Just because you’ve done xx before doesn’t mean you’re perfect at it.  Today is a different day.  Pay attention – there’s always room for improvement!

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Backyard Veggie Gardening Workshopunnamed
Thursday April 21st
6pm w. Danielle & Jordan of Grow Your Own Freedom in the Earth Room
We will go over the basics of backyard gardening… both raised beds and containers. We will help participants with all of the basics. They will create a basic plan for what they want to grow and when they can grow it. Basic troubleshooting will be discussed.
Remember to bring a notebook to take notes during this educational workshop!
FREE to Bldg 7 Yoga Members
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Earth Day & Full Moon Drum Circleunnamed (1)
Friday Night Special
Friday April 22nd
6pm w. Kate Stufflet & Mark Seamans
in the Fire Room
This evening we are celebrating the Earth, the Full Moon and Mother Nature herself. Leave your inhibitions at the door, and let your primal instincts take over in this drum circle celebration. Comfy, loose fitting clothing is recommended as we dance the night away to the beat of our own drums. All ages welcome!
Wear white or bright colors, we will have our Black Lights on for this festive dance!
$12 Adults
$5 Under 18
Class Cards and Memberships Valid / Register Here
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Upcoming this week and for the month of December:
Weekend instructors:
Friday 5:30 PM – Gretchen (see separate update below for additional PM offerings Friday 12/4)
Sunday 8:30 AM – Owen, our new CrossFit instructor!
Weight Loss Challenge Weigh-Outs
Weigh out on Friday or Saturday with final weight and % body fat.  Log on the sheets at the front desk.  Winners will be announced Sunday 12/6.  A big THANK YOU goes out to Melissa for putting this together and keeping everyone motivated during this challenge!!  She is honestly the poster child for how these challenges can be life changing, and is paying it forward by helping fellow CFers :).  Hopefully challenge participants have taken something away regarding the relationship between fitness and nutrition, and learned some healthy habits than can be applied to your everyday lives moving forward.  Just because it’s over doesn’t mean to pick back up the proverbial carton of ice cream and go crazy!  Stick with it, even if you don’t want to lose weight, and make sure to step back occasionally and assess your habits for everyday improvements!
Friday December 4th.  
Regular 5:30PM CF class is STILL on schedule.  BUT then….
6:00 CF/Bldg7 Yoga Friday night “Mixer” is on.  This is open for ANYBODY….members of CF, members of Bldg 7 Yoga, and people who aren’t members at either
joint, but want to check it out.
– From 6-6:45 All Attendees will start on CF side with a class led by Chris.  Then from 6:45 to 7:30, they will transition to Yoga side for class w/ Linda
Cost details:
– If you are a member of BOTH places, there is no additional fee.
– If you are a member of one or the other, but not both, the extra cost is $12.
– If you are a member of neither and are coming to check both places out, drop in fee is $12.
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FREE Intro classes for December are:  12/12 and 12/26 at 9:45AM
Sunday 12/13 – 12 Days of Christmas workout!
Holiday Schedule Changes
– Thursday Dec. 24th
– ONE class only at 9:00AM
– Friday Dec. 25th – CLOSED
Then begins HERO WEEK, WINTER 2015
– Sat. Dec. 26th – Beginning of Hero Week.  ONE class only at 8:30AM
– Sunday Through Thursday of Hero Week is normal class schedule.
– Friday, 1/1/16 is Finale of Hero Week and ONE class only at 9:00AM
***Hero Week takes on a different Focus this year… stay tuned for the announcement!
As always, stay tuned to the calendar in the CF lobby and to the website for ongoing updates!
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Thursday 11/26 (Thanksgiving) – 1 class only 9 AM (cadence run at 8 starting at the Wyo pool)

This Saturday 11/28 is Small Business Saturday!  Corps Fitness and Bldg 7 Yoga are offering discounts on 11/28 ONLY:

11/28: Bldg 7 Yoga will be offering a kids’ yoga class from 1-2:30 PM – register your kids then hit the sales!  $10 per child, and you don’t have to be a Bldg 7 member to take advantage!

If you haven’t signed up for Bldg 7 Yoga newsletters yet, they contain a TON of great information – sign up today at http://bldg7yoga.com/ so you can stay up to date!

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Tuesday December 1st: As a part of Giving Tuesday Berks the IM ABLE Foundation will be hosting a wine and paint party fundraiser! Join us from 5:30-9:30pm at Corps Fitness/IM ABLE for food, wine, music, and FUN! Tickets are $50 and YOU MUST SIGN UP IN ADVANCE (blushbrushart.com)! We will also have various raffle baskets to bid on from Corps Fitness, IM ABLE, Bldg 7 Yoga, A Running Start, and more! We will also be presenting two young ladies their bikes around 7:45pm. Food provided but please BYOWINE! Don’t miss out on this unique event!

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Friday December 4th.  
Regular 5:30PM CF class is STILL on schedule.  BUT then….
6:00 CF/Bldg7 Yoga Friday night “Mixer” is on.  This is open for ANYBODY….members of CF, members of Bldg 7 Yoga, and people who aren’t members at either
joint, but want to check it out.
– From 6-6:45 All Attendees will start on CF side with a class led by Chris.  Then from 6:45 to 7:30, they will transition to Yoga side for class w/ Linda
Cost details:
– If you are a member of BOTH places, there is no additional fee.
– If you are a member of one or the other, but not both, the extra cost is $12.
– If you are a member of neither and are coming to check both places out, drop in fee is $12.
ForTV
As always, stay tuned to the calendar in the CF lobby and to the website for ongoing updates!
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Reminder: Sean Flannery Workout TOMORROW 11/20
Workout performed at all class times, Brian will teach 5:30 pm in honor of his brother
 
Free Intro Class THIS SATURDAY 11/21 @ 9:45 am 
The pullup challenge is ongoing!  Have you signed up on the board yet?  Keep ’em coming!
THANKSGIVING WEEKEND SCHEDULE (yikes!  Next week already!)
Thanksgiving Day 11/26: 
8 am– Cadence Run 
9 am– Only Class
Friday 11/27:
Normal schedule
Saturday 11/28: Small Business Saturday!
*20% OFF Unlimited memberships purchased on 11/28
* 10% OFF Retail (we are getting new gear for sale and pre-order)
ALSO 11/28:
Bldg 7 Yoga is hosting a Kids Yoga from 1-2:30 PM for kids ages 7-12.  Cost is $10.00 per child.  Drop your kids off while you shop the Black Friday deals!  (You do not have to be a Bldg 7 member for your kids to participate)
Weekend instructors:
Friday – Brian (Sean Flannery tribute workout)
Sunday – Gretchen

More updates will be posted early next week…  Lots more coming in December!
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**We will not hold spin classes for Saturday 10/10,10/17 and 10/31 and are working on the new schedule for Saturday coverage.  As of right now, the only Saturday Spin class in October will be 10/24 Spin Class with Jen Quick at 9:30am!
If you haven’t tried out Bldg 7 Yoga yet, what are you waiting for??  They have an extensive lineup of classes every day of the week.  Yoga is an excellent complement to what we do at Corps Fitness – try it out today!
FREE Intro to Corps Fitness Saturday 10/10 at 9:45 AM
Remember the Kyle Pagerly 5k is this Sunday, 10/11, 9 AM in Shillington Park.  More information on the website – http://www.kylepagerly5k.com/  Good luck to all CF runners, and thank you for supporting the Kyle Pagerly Memorial Fund in memory of a true hero!
Weekend instructors:
Friday PM – Chris
Sunday AM – Gretchen
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Join Linda and Bldg 7 Yoga at the Abraham Lincoln for rooftop yoga!  Every Wednesday in September, 7 PM – 8 PM followed by Happy Hour.  Enjoy beautiful sunset views of Reading while clearing your mind and invigorating your body.  All ages and abilities welcome.  Additional class on Saturday September 26th at 9 AM followed by 10 AM mimosas – an opportunity you can’t pass up!