A couple all-around form pointers:

1. Never surrender the lumbar curve

CrossFit Image

2. Keep the core tight, head neutral, shoulders back for all movements

Newbie Blaise was all smiles while she tried out the KrankCycles for the first time this week!


A few pointers for Hero Week - to protect you and those around you from injury and to provide HW with the respect it deserves.  These pointers aren’t intended to scare anyone away from doing HW, but these are items that all should be aware of.  The pace is fast and the WODs are tough:

1. First and foremost, DON’T GET RHABDO.  Stay hydrated, scale accordingly, recover as needed.  Yes, for many the goal is to do every day, but if your body is telling you differently it’s best to listen.

2. HW is not really the best time to start CF or to come in after a long absence - for the same reasons as above.  Scale and take time off as needed.

3. HW is not instructional; you are expected to know the movements and have an idea of the weights you use for different movements.  Before each WOD, the bio of the honoree and the WOD will be read aloud.  This workout is for him / her.  Please respect that and do your best.

4. In large classes, be prepared to share equipment or make modifications.  You might use DBs instead of a bar for push press for example, improvise adapt overcome.

5. HW (and CF in general) is a No Headphone Zone.  Respect the fact that you are part of something bigger than the self.  Be part of the group energy.  Second, the classes can be quite large, and for safety reasons, keep the earbuds at home.

6. HW means something different to everyone. Please respect that. Make your own meaning!

7. Get motivated!  Bring the intensity to every workout!  If you need help with that, come to any class and/or click here to review the honor roll and the stories associated with each member.

Do something special.  Because you’re here; they’re not.  End of story.

Most of us have jobs that require us to sit for LONG portions of the day.  It’s ok, right?  Because you work out most days every week…  A new study suggests that may not be enough!  Read the Runner’s World Article here.  If you have a sedentary job, make sure to take frequent breaks from sitting: to the water fountain, to the printer, or just do a lap around the building!  “Active couch potatoes” might be the new “skinny fat people.”


Did you know that your diet could be leading to antibiotic-resistant strains of bacteria?  Or that the state of North Carolina uses more antibiotics in animal feed than the entire US uses to treat humans?  Read more about this disturbing trend here.

Reminder: Donations to the family of Wilberto Rojas will be collected at the front desk until the end of class Saturday 7/27.  The CF donation will be taken to Georgio’s in West Reading after class on Saturday.

FYI - Weekend instructors:

  • Friday 5:30 PM - John
  • Sunday 8 AM - Ed
  • Sunday 1 PM - Gretchen

1. What a fun night of suffering with fellow CFers - from the first mile to the last, Murph is both a beast and a beauty - the workout never seems to get easier but nonetheless CFers show up in droves, everyone brings their ‘A’ game, and everyone finishes together!  Thanks to all for coming out last night for Moonlight Murph and for Matt D for organizing!  These different, fun throw-in workouts are a fantastic part of CF culture!

A few shots from the night are below and more can be found here!

2. Donations for Wilberto Rojas’ family will be collected through Saturday morning in the can at the front desk.  Wilberto was a quiet kid who came in, got things done, and went home without any trouble and his loss is heartbreaking to all who knew him.  We’ll deliver the donation to Georgio’s on Saturday after class.

3. Free Intro to CF class this Saturday at 9:45 AM

4. Kids’ class next Saturday, 8/3 at 9:45 AM

5. Hero Week starts August 4th!!  Get your callouses and cardio ready for another epic week of effort by all CFers!!  Click on the link to the right to see this summer’s Honor Roll.

6. Matt D and sheriff Neiswender are organizing the third annual Kyle Pagerly 5k Run, taking place October 6th in Shillington.  Kyle was organizing this 5k in memory of fallen PA officers when he lost his life in the line of duty.   Please come out to volunteer or run (or both).  Here are more ways you can help:

  • Reminding friends and family to Register
  • Try to find sponsors for the race
  • Contact Matt D to ask for other ways you can help

And in other news… the logs are back!! :)


Danny getting it done in full gear!
Backwards C kip form!



If you would like to make a donation to the family of Wilberto Rojas to help cover funeral costs, Georgio’s Pizza in West Reading is collecting donations all week.  They are holding a fundraiser today from 11am-4pm.  We’ll also be collecting donations this evening at the Moonlight Murph workout, which will then be delivered to Georgio’s.

Wiberto 2nd row on right
Wiberto 2nd row on right


Yesterday a 15 year old was killed in Reading. This young man’s name was Wilberto and for those that come out on Wed nights at 530pm you would’ve been working next to him over this past winter.

He was with a group from Wood to Wonderful that Corps Fitness was sponsoring to come into our facility every week to workout. Our goal was to provide a motivating place for these kids from Reading to be a part of and provide a positive influence from fellow CF’ers. They also rode mountain bikes with the IM ABLE Mtn bike team. Despite the reputation that the city has all of these young men came out to class and worked hard and became part of the CF team and we are saddened by this tragedy. Please take some time to read his obituary and for anyone who wants to attend services on Friday there will be a group attending.


Reminder: Moonlight Murph tomorrow at 8:00 PM - be there or be square!

Reflections on Michael P Murphy’s Navy SEALs page:

Michael’s father, a Vietnam veteran, remarked that his son “wasn’t into medals and calling attention to himself.” That noted, he said, “If he is awarded it (the Medal of Honor), it will be a reflection of what we already know about Michael: his bravery, his focus, his determination, his spirit of never give up.”One of Murphy’s SEAL BUD/S instructors wrote, “I’ve heard from the one who survived, details about your final moments, and I just want to say that you are an inspiration, a hard core warrior through and through, exactly what every Team guy aspires to be like.”

A BUD/S classmate inspired by Michael’s toughness and determination wrote, “I remember you with your stress fractures post Hell-Week and limping around with your iron will. Those thoughts will never leave my mind and further commit myself to our country’s undying cause of freedom.”

A SEAL about to enter BUD/S training, inspired by Murphy’s actions, wrote, “I want your family and friends to know that you, all the SEALs and every other military force’s sacrifice will not go unappreciated.”

And a personal friend recalled, “We always knew he was a tough son of a bitch, but he was so nice.” At the end of his radio transmission for help, despite his severe wounds and dire situation, Murphy – ever the officer and gentleman – said, “Thank you.”

Another point in the ‘pro’ column for Everything in Moderation!

Did you know that chronic cardio can lead to a plethora of physical problems in your body?  Check out Mark’s Daily Apple’s recent post on the topic (thanks to Matt D for the reference!)  From abnormal heart rhythms to increased oxidative stress on the body, none of it is good.  That doesn’t mean you can’t run the occasional marathon… just be sure to give your body plenty of time to recover in between your marathon cardio sessions!

And be sure to work on the strength side of the equation as well - another way Corps Fitness (CF) can help balance you out!  Some workouts may lean more towards the strength or cardio end of the spectrum,  but no workout is pure cardio or strength.  If you’ve ever taken even a few days off or taken time away from CF to focus on strength only, you have no doubt felt the lack of cardio / strength balance upon your return to CF.  The only way to get into CF shape (or stay in CF shape) is to do Corps Fitness!!

During these times of extreme heat, it’s important to listen to your body and avoid heat-related illness.  No matter what shape you’re in, pay attention to the warning signs and be smart!

Symptoms of heat exhaustion: (From the American Heart Association)

  • Headaches
  • Heavy sweating
  • Cold, moist skin, chills
  • Dizziness or fainting
  • Weak or rapid pulse
  • Muscle cramps
  • Fast, shallow breathing
  • Nausea, vomiting or both

Symptoms of heat stroke:

  • Warm, dry skin with no sweating
  • Strong and rapid pulse
  • Confusion and/or unconsciousness
  • High fever
  • Throbbing headaches
  • Nausea, vomiting or both

Learn more about heat-related illness and how to stay cool here and here.

Weekend instructors:

  • Friday 5:30 PM - Van
  • Sunday 8 AM - Matt D
  • Sunday 1 PM - Van