CF is all about doing what you’ve never done before.  Maybe it never even crossed your mind that you could do a push-up or 24″ box jump or even run a mile.  Take your mind out of the equation and let your body do what it’s designed to do!

Karen, mastering double-unders.
CF ring around the rosie?


Maddie Bieber leading the Monday 530pm Spin/Krank class starting tonight!!!! For those that know Maddie you know her enthusiasm and energy during regular Corps classes and now get the opportunity to follow her lead during an hour of spinning or kranking!Maddie says “I’ve been working out at Corps Fitness for over 4 years and can’t imagine a better place to work out. My love of fitness and Corps Fitness inspired me to start teaching. One of my favorite things about CF is the enthusiasm! I am thrilled to bring this enthusiasm to the spin/Krank class!”If you miss tonight join Christina Redner on Wed 530pm. These classes are a great compliment to your routine


4 tags remain on the tree for Olivet’s kids.  Please consider taking one to make a local child’s Christmas wishes come true.  Gifts need to be in (wrapped with the tag attached) by Wednesday 12/18.


Weekend instructors:

  • Friday 5:30 AM: Brian F
  • Friday 5:30 PM: Van
  • Sunday 8 AM: John
  • Sunday 1 PM: Van


**Schedule updates:

Sunday 12/22, 1 class only at 10 AM with Gretchen


**HW Schedule: Class held at times below only.  Several 1-class days are built in to add to the teamwork and combined suffering atmosphere that defines HW.  Some will need to make sacrifices to get there.

Thursday Dec. 26

  • 530a
  • 930a
  • 530p

Friday Dec. 27

  • 530a
  • 930a
  • 530p

Saturday Dec. 28

  • 9a

Sunday Dec. 29

  • 9a

Monday Dec. 30

  • 530a
  • 930a
  • 530p

Tuesday Dec. 31

  • 9a

Wednesday Jan. 1 FINALE

  • 10a


Nawata night b/c every so often you gotta go rogue on tabata and see what you’re made of. Clearly, this crew is made of steel and guts! Way to go (and go and go) Thursday nighters! As Mr. Nawa once said, “There’s no such thing as 10 seconds off.” Profound…

The end activity was a special WOD to honor the children and teachers who died in the Sandy Hook Elementary School massacre. This tiny memory from the parents of a little boy who was killed that day is profound, too. Take it with you:  ‘Just a few days before his passing, Daniel asked to pour himself a glass of milk. When he took such a little amount, his Dad asked him why he didn’t fill up his glass. “Dad,” he said, “you always have to make sure to leave enough for the next person.” ‘


Summer 2014 Hero Week Honor Roll is posted!

Here are a few words from Matt D which convey the unique history and significance of Hero Week at CF:

Hero Week started a tradition at CF where we honor the fallen and re-assure the families that these warriors really are “fallen not forgotten.”

JJ knew this purpose better than anyone. When he moved out West, he went to an Xfit gym where Murph was cued up for the day. At the class, they did a brief warm-up and then went 3-2-1…Go! No story, no background, no context. Nada. Luckily, and b/c he’s DingDong, he stopped them and relayed a synopsis of Murph. He said once people knew, it changed everything. The Hero WOD experience was on!

Imagine just “doing a Hero WOD” without any context. It’s hard b/c we see them as sacred experiences at CF. The experience of the bio, background, and memorial quotes are just as much a part of how CFers ‘do’ a Hero WOD as the workout itself, and this format sets the tone of the hour.

Integrity, respect, and intensity – heavier, faster, farther, and longer without stepping out – each moment framed by that warrior’s sacrifice. The image of the Hero’s life and loss drives us to levels of pain and suffering beyond what we would prefer to experience. Hence, the coined phrase, “do something special.” Hero Week at CF is just that…special workouts with special people!

Here are some pointers for Hero Week, to protect the integrity of the week and protect you and those around you from injury. These pointers aren’t intended to scare anyone away from doing HW, just items that we 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 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.  Don’t feel pressured to do every WOD because Susie is doing them all… maybe she’s been in more regularly and conditioned her body for the rigors of this week.  If your body says No, listen!  It’s also not a great week to try ‘active recovery’ at CF (not that that’s ever an option).  If you need some less-intense movement to work some soreness out, take a walk, go for a swim, take a day off from CF.

3. HW is not instructional; you are expected to know the movements and have an idea of the weights you use for different movements.  Some Olympic lifts may show up in CrossFit WODs. Know your form and your weights to help the class move quickly.  Show up earlier than normal to get the format.  No excuses.

4. Before each WOD, the bio of the honoree will be read aloud. That’s the most important 5 minutes of each class. You can also visit the blog each morning to read about the Hero. The workout is for him / her.  Please respect that.

5. In large classes, you will share equipment or make modifications.  You might take turns, start at different times, or use DBs instead of a bar for push press for example, improvise – adapt – overcome.

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

7. HW means something different to everyone. Whether this is your first HW or you’re one of the CFers who have participated in all the HWs the past 5 years. Please recognize and honor the Integrity and Intensity this week deserves. Follow the example of those who have come before you, and thank them for making HW what it is. Then, make your own meaning and carry on the tradition!

8. If you are attending only 1 or 2 just to “get your workout” please be considerate and mindful of the dedicated folks who are suffering through all 8 workouts for the Heroes.  It’s not a competition, it’s about working together to honor the fallen.  Respect that.

9. Get motivated!  Bring the intensity to every workout!  Review the Hero Weeks Past page for some get-up-and-go!

Do something special.  Because you’re able to / we’re here; they’re not.  These heroes sacrificed committing to something bigger than their Self. We honor that sacrifice by doing the same.

Come experience 8 tough Hero WODs with an extraordinary group of people this Hero Week (June 22-June 29)!


Snow angels were in order on a day like yesterday!  About 1/2″ accumulated between the last run and the end of class!  Enjoy the weather and stay safe, everyone :)

Other than CF, what is your favorite winter activity?  Skiing?  Sledding?  Sitting by the fire drinking cocoa?

Most years CF has collected new toys for the Marine Corps Toys for Tots program but this year we could not connect with them. We wanted to help somehow and someway and this year we’re helping Fromuth Tennis in Wyomissing complete their toy drive for Olivets Boys & Girls club in Reading. We need to help 27 kids with their Christmas wishes that you’ll find on our beautiful tree (thank you Sandy and snow delayed kids!) in the lobby on the card ornaments.

These gifts will be presented to these children next Thursday evening at their Christmas party at the Olivets on Laurel St in Reading and some of our CF’ers will be attending to see the faces of those we’re helping to make happy for the holidays.

We thank you all for always giving of yourselves either with your time or resources to help those in our community and if you’d like to help with this please take a card and have the gift wrapped and into Corps Fitness by Wed 12/18 so Santa can deliver!!!