An interview with Mark Divine, creator of Seal Fit.  Get past the book plugs, and take away what you take away from the interview and discussion!  Worth a listen if you have some time.  Because ya learn stuff!

- Meet everyone where they currently are
- Scaled and adapted from 69 years old to in their 20s
- Take yourself out of your comfort zone

Hmmm, sound like anyone / anything you know?


Keeping the good folks at Arrow / Teleflex healthy - we get outside whenever possible, including in the rain!  No softies over here (ahem)!…




It’s ok, you can pretend you weren’t just singing along and channeling your inner Olivia Newton John (but nobody will believe you)!

Let’s discuss functional fitness for a moment…  I’m going to take a shot in the dark and guess that part of the reason you work out is so you feel better and are better able to perform your normal daily activities.  Carrying heavy stuff over a long distance quickly (or at least without dropping it), keeping up with you kids, running with your dog, playing a different sport without getting injured.  Even if you do face an unfortunate injury, you’ll recover faster due to your strength and fitness level.

Image credit: Pinimg.com

Well you’re in the right place because that is EXACTLY what CF is all about!  Our goal is to increase your strength, balance, endurance, adaptability, speed, and more while keeping you injury-free and just sore enough :).

Maybe you’re more into the strength side, and maybe you’re more into the endurance side (thank you, warmer weather!), and either is ok.  In fact, they complement each other perfectly.  You will become a better, more well-rounded athlete by working on the stuff that you’re NOT good at (hmm, imagine that).  And even though you may despise it at the time, you’ll be thankful when you’re able to avoid that collision on the field, or you get a PR on a lift, or to have the confidence that you can and will finish a big race without specifically training for it.  Because you’re a CFer, you have the mental and physical training and toughness, and you KNOW you will do it!


Thursday’s whiskey night at Winedown has been updated to allow CFers to take class before heading over to “re-hydrate”
Date: Thursday March 26th
Time: 6:30-8:30 pm


Another thank you to Melissa for this gem!  Can’t wait to try it!!
4 x 5 oz wild salmon fillet, skin on
1 teas sea salt
1 teas fresh ground peeper
1/2 cup pancetta, diced
2 garlic cloves, minced
1/2 teas crushed red pepper flakes
1 head red swiss chard, thinly sliced
2 tbl balsamic vinegar
1 tbls olive oil
1. Preheat oven to 425F
2. Place the salmon fillets, skin side down, on your work surface cut a slit lengthwise down the missile of each fillet, starting 1/4 inform the top and ending 1/4 in from the bottom. do not pierre the skin. push the two ends together to create a pocket in the center of the fillet. Season the fillets with 1/2 teas each of salt and pepper.
3. In a large saute pan over medium-high heat, add the pancetta and sauté, stirring occasionally, for 2 minutes or until browned and crispy.
4. add the garlic and red pepper flakes and stir for another 10 sec, or until fragrant.
5. add the swiss chard and sauté, stirring occasionally, for another 3 minutes, or until wilted. Season with balsamic vinegar and the remaining salt and pepper.
6. Divid the chard mixture amount the four fillets. Its okay it it mounds over the salmon- you aren’t going to flip the salmon over, so load it up!
7. heat the olive oil in the same pate pan over medium-high heat. Once the oil is hot, add the salmon fillets, skin side down and pan-fry for 4 minutes, or until a crisp crust forms. Do not move the fish around in the pan.
8. Transfer the sauté pan to the over and cook for another 3-5 minutes, depending on how you like salmon cooked.

Join Winedown for a Corps Fitness Happy Hour!
Date: Thursday March 26th
Time: 5-7pm
Corps Fitness members will get 10% off their check total for showing your membership tags or just have on something Corps Fitness!

Winedown café presents The Distilled whiskey room.  As winedown café & wine bar prides itself on serving the best quality wines by the glass; The Distilled whiskey room takes pride in serving the best whiskey from all over the world.

With our extensive list of 50 plus Whiskeys, The Distilled whiskey room has a whiskey that is right for you.  Our unique program provides the opportunity to explore the terrific distilleries from around the world, both big and small, in 1 or 2 ounce tastes, neat or in a crafted cocktail, prepared as you like it.

Other weekly updates:
In light of tomorrow’s first day of spring weather forecast (more snow…), our spring social after 5:30 PM class has been postponed.  Staying on the positive-thinking vibe, tomorrow’s 5:30 PM class is still a “spring into spring” theme!

Keep up those rope climbs!!  How many do you have so far?  There are under 2 weeks left in the month, so get up there!!

How is the nutrition / paleo challenge going for you?  Have you made any changes?  What’s sticking and what’s not?  What differences have you noticed?  Remember to make sure your water intake is still sufficient.  Thank you again to Melissa and others who have provided recipe ideas - check our CF facebook page for updates throughout the week!

Mentor March is ongoing!  Keep an eye out for the mentors and mentees and be sure to encourage everyone along the way!

CF calf sleeves are now on sale, $24.50 per pair!

Weekend instructors:
Friday 5:30 PM - John
Sunday 8 and 9:30 AM - John