In true Corps Fitness fashion, all have stepped up to help with Kyle’s 5K coming up on Oct 7th with volunteering, competing, behind the scenes help with setting up and many of the facets that help to make a successful event. We’re calling on everyone to continue that and provide some help for hospitality. Our own Jen Fern is in leading the charge and has asked if we can get some help with making cookies for competitors for after the race as we did last year.

Jen will print out a signup sheet for the gym asking for each volunteer to bake 3 dozen cookies. Cookies can be dropped off at Corps Fitness on Saturday October 6 or brought directly to the race on the morning of Oct 7. Contact Jen if you are unable to make it out to sign up.

Sincere thanks to everyone for honoring Kyle by stepping up and helping with the success of this race!

When was the last time you tried a handstand push-up?  Have you improved your range of motion or did you just try it once?  Check out this video for tips and pointers on how to build up to the ‘real thing.’

For any exercise, perfect practice makes perfect: practicing bad form only reinforces bad form.  Pick an exercise you want to work on, and grab a coach and ask him / her to watch your form if you are unsure, then keep practicing!


“Success is not final. Failure is not fatal. It is the courage to continue that counts.” Winston Churchill

Todays quote was represented by all today during Tabata with a little Nawata. Great work by all!
2 or 3 minute rounds Tabata/Nawata style
1. Poser Pushup
2. KB high pull
3. Crab walk box drill/ Bicycle crunch
4.Get ups
5.1 Arm DB Cleans/ 1Arm DB push Press
6.1 Arm KB step up with Lunge

Lauren Leibowitz gets her kip pull-up!!!!



This just in: Exercise improves brain health! 

We know that exercise makes us feel good and releases endorphins, but new research shows that even mild exercise also promotes neurogenesis in the hippocampus, decreasing the risk of late-adulthood memory loss and dementia.

Monday newbies and returning CF’ers

WOD: AMRAP 20 Minutes

10 Kettlebell High Pulls
25″ Kettlebell swing walk
5 Getups with or without weight
10 Pushups

Welcome back Lisa!
Welcome Dave & Dan at 930am
Great 530 pm group and we welcome Bethany & Nikki

1. Spread the word about the second annual Kyle Pagerly 5k!  The run takes place in Shillington on Sunday October 7th, 9am.  You can register using this link - the registration fee increases September 21st, so hop to it!  Kyle was planning this 5k to honor fallen officers before he was killed in the line of duty in June 2011.  Please come out and show your CF support for Kyle, his family, and the rest of the Berks County Sheriffs Department!

2. CF kids classes are going on now: M/W/F 4:15 - 5pm.  Talk to Chris or Jen Fern for more information!

3. IM ABLE Presents the Maryland Ravens wheelchair basketball team in an exhibition game: Saturday October 6th, 4pm, Green Valley Middle School

The overhead squat is one of our basic movements.  Be sure you have a solid air squat to build on.  Notice alignment between the body’s center of mass and the weight center of mass.  Shoulders must be activated (tight against the ears).  Knees stay behind toes, butt goes back first.

Per Greg Glassman, “This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.”

Large to small body parts… hmm, sounds reminiscent of Core to Extremity!


Also, ESPN2 began airing the CrossFit games on 9/11/12!  Check out the schedule here.

There are countless health benefits of eating grass-fed beef!  Learn about it here, and find out where to buy it here or here.

Are you proud of your meat?  Now is the time for (grass-fed) cow!

Monday CrossFit

5 or 7 Rounds

5/7 Handstand pushups
5/7 Thrusters
5/7 Knees to Elbow
12/14 DB Deadlift
5/7 KB Swings
5/7 Pullups

Van”jamin” with some nice handstand PU
John gets his 1st Kip Pullup!!!!!!

Warm-up: Lunge / Run / 10’s B&T, JJ, Push-up, Locomotives

Board 1: Lunge / Deadlift / Squat jump, skaters / 2 min lunge, side squat jump, high knee // KBHP / DB Punch / Manmaker / 2 min bar pass

Board 2: Ring row, ring push-up / B&T, Broad jump, JJ / KB thruster / 2 min quick step, bear crawl // B-buster / Weighted sit-up / Ball pike / 2 min modified plank, plank

A beautiful start to a beautiful weekend!