…did someone say egg hunt??  Kudos to Ed for making today’s workout extra special with an egg hunt CF-style!  …though it’s hard to believe no one found the 100-burpee egg!  Hmmm…

Pullups / Alternating Supermans / Plank / Dying Turtle / Lying JJ / Alligator Pushups / Good Mornings / B & T / Air Squats / Leg Raises / Scissor Lunges / Monkey Jumps / Bear Crawl / K2E / Combo Crunches / Pushups / Bicycle Crunches!  And some running thrown in for good measure!




A little bit of old-fashioned circuitry to get the weekend started!

Reminder: There WILL be class tomorrow, 3/31, at 8:00 am.  Did somebody say egg hunt??

What do you think of the new website??  Thank you to Bala and his team for all of their hard work on making this great!!  Please bear with us as we figure out the intricacies of the new site and work out the kinks.  Please let us know if anything doesn’t work or you have problems - we can’t fix them if we aren’t aware of them…

1. You may be seeing a lot of new faces around CF these days - please help us welcome all of the law enforcement officers and other first responders taking part in the Kyle Pagerly Call to Action Challenge, running from April 1-July 1.  Pags continues to inspire and motivate his brothers and sisters in more ways than we can name!

2. We are looking for additional help for our front desk as well as anyone interested in becoming an instructor to fill much needed extra time slots for spin/krank and noon classes.  If you are interested or know someone who may be, please contact [email protected]

3. Test out on kips next week!  A new challenge is in the pipeline - stay tuned to the blog in April for what is to come!

4. The next free intro class will be the 2nd Saturday in April, April 13th, at 9:45 am.  Spread the word!


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 [email protected] or 610-413-9795. To learn more about Corps Fitness please visit www.corpsfitness.net.


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 www.corpsfitness.net.

It’s time for the final push!  Use today to improve on what you did yesterday.  You still have over 1 week before the challenge ends!  For refreshers, review the videos from previous Wednesday posts: here or here

You can test out any time the week of 3/31 - 4/6 by grabbing a coach before or after class for an official count!

Kips - step 3: more on the swing / leaving the bar / feeling when to pull.  Notice how the coach is moving during the client demos; she is feeling the movement and her muscle memory is telling her body what to do when, even though she isn’t on the bar.  You’ll get there!

Kips - step 4: opening the hip to get over the bar, pushing away from the bar at the top

New video on muscle-ups - false grip demo


Did you know that The Beatles were originally turned down by a recording company because they didn’t like their sound?  Michael Jordan was cut from his high school basketball team?  Check out this video for more examples of successful people who have failed along the way to realizing their dreams.

Hoov and the Monday night crew celebrating his birthday with 55 B&T!! Way to count it out, Hoov!!

Did you know that junk food has recently been tied to anger and violent behavior?  Nutrient deficiencies common in high-junk-food diets may contribute to hyper-reactivity to stressors.  Recent studies have also shown that junk food can make your bad mood worse.  And if you have some time on your hands, check out this NYTimes article on junk food science and all the devious methods used by big-box companies to create and market nutrient-less ‘food’.  So next time  you’re feeling angry, reach for something healthy rather than the chips or ice cream.  Yet another reason to eat clean!

Happy Birthday, Hoov!!

Super crew on Saturday getting it done: 30-second stations / 1 minute 5 and 5 reps.

Awesome energy Sunday at 1:00 for Three Main Events!






Back to the regular CF schedule this week. No yoga this week!


What an awesome turnout for Matt D’s last ‘official’ day teaching class at Corps Fitness!!  He’s been an integral part of CF from the get-go, and has brought more than can be measured to the table over the years.  Matt is stepping back to shift his focus to other things, but will certainly be around to kick some ass as a CF participant!

Thank you, Matt, for all that you have contributed to CF!  We wish you well in all of your future ‘new things’ and can’t wait to find out what they are!!