Corps Fitness - Redefining Your Fitness Limits!

4 corners:1) KB Leg Raise, B&T Jump2) 8 Ct., Rev. Lunge/Side Raise3) Sandbag Step Up, Dive Bomber4) Med Ball Squat Jump, Hearts(Run 200m after each corner)2 rds.

Back to Basics:Steam Engine…Handwalk…JJ2BT…ACP…Russian Twist…Hot Seat/Sun Gods…Jack Webbs…ACS…Pull Ups…Scissor Lunges…(Down the middle after each)

So someone yells out…was it in agony, inspiration, ecstasy, rage, delirium???…”Dead Bugs Rule!” What??? Wagon Wheel Bar Complex, Plank Knee: 8 Ct. Lumber Jacks, Dead Bugs: B&T Jump Dip/Pushup, Curls: B-busters Toe Tap, Walkabout: B&T Punch End: Triathlon (Bear Crawl, Bicycle Crunch, Run) (and only 106 degrees!)

Chris Kaag is serving as Race Director for the 27th Annual Lancaster Family YMCA Triathlon on September 12, 2009. Click here to register at Active.com.

Perhaps we’ll chalk this one up to the “Lesson Learned” category…vote with head not with heart!400m Bar Carry (before each)25 Sandbag Heave100′ Tire Flip25 Combo Crunch25 Sumo Squat HP25 OH Swings (Oh dear voters…where were you:)….?)

Well, not that fast…but go fast! SuicideHello DollySkater LungeShoulder P/USide HurdleMonkey Bar/HangSide StepDipsBox Drill (Hop)Dynamic V(3 Rds) 7 Box Jumps/Push Up Drill

Part 1: 5 Rds (1min Push Press, Swing, Burpee, L-sit up)Part 2: GRIFF (CrossFit Hero Workout)StretchDone!

Let’s hope that CK is ill b/c the Little Sheets workout got zero votes! Hope you’re feeling better. Pods and 10 station circuit won! Which means, all next week, expect “Main Event 400m Log Carries on Little Sheets”….that should be about right!

When you’re in a pinch, start the day with a quick “300″100 KB Swings100 Push Ups100 L-sit, combo crunch What happened to 5 on a side? Steam EngineTire BlastSupermanSnow AngelsFrog PushupsSquat Front Raise HoneymoonersGood MorningsSplit Squat PressLateral Lunge PressDB Push PressHandwalk (down the middle Bunny Hop, Bear Crawl, Ladder)

“It’s not whether you get knocked down, but whether you get back up.”?? That’s a big part of Corps Fitness and IM ABLE philosophy. Check out these pics and video of Chris riding with a local man, Dominique, who was recently paralyzed. Video Pics