Laying around…that can’t be so hard!Burpee, Swing, JingleJangleB&T, Scissor Lunge, Box JumpB&T Jump, KTE, Combo Crunch8Ct, Step PU, DB raises(4 reps/3 mins, 4 reps/2 mins)
Nov
30
Nov
30
US Marine Corps Toys for Tots
Corps Fitness has become an official drop for this year’s Toys for Tots campaign. If you are able, please bring in an unwrapped toy during posted class times. The final day to drop off will be Dec 13th where a few Marines from India Battery will join the people of Corps Fitness for a little… Continue reading »
Nov
30
Monday "Did you know…?" Weight time
The average Thanksgiving meal totals about 3000 calories. That’s for the meal only…not all the other recreational eating of the day(s)! (herein referred to as “tryptophan-induced-coma-cheat-day”) Needless to say, weight management can be very difficult this time of year. Don’t fret, though, it’s all still about “calories out” exceeding “calories in.” Folks who participated in… Continue reading »
Nov
28
Filthy 2:15!
Even Beginners Bear Crawl! Beginner’s class warming up for a version of the Filthy 2:15. Jump P/U, Box Jump, Swing, Lunge, KTE, Push Press, Good Morning, Wall Ball, Burpee, Double Under (1 min, 45 sec, 30 sec rds). “Need one?” Sunday Special tomorrow 11/29, 8am. Extra opportunity to burn off T’giving calories this weekend!
Nov
27
"Jake" WOD
Fighting for DL and Thruster bars, elbowing for room on the Smokehouse…just like Black Friday shopping! Great push for Jake everyone! (In the 2nd pic, is that guy smiling during the burpees??) Saturday Nov. 28: Regular scheduleSunday Nov. 29: 8am, “Need one?” Sunday Special: Need an extra calorie burn this holiday? (CF bodyweight, circuit-style)
Nov
27
Black Friday 9am
WOD: “Jake”10 DEAD LIFTS (watch this if you don’t know how!!!)20 H.S.P.U30 THRUSTERS (95#)40 KBS (53#)50 PULLUPS60 SQUATS70 BURPEES
Nov
26
Happy Thanksgiving!
Fun cadence run and a blow-out combined class!8ct/Side StepBox Jump/PU-DipJump PU/CrunchB&T Jump/Sandbag HeaveMed Ball Squat Jump/DB Raises(Run 400m between each set)Friday: 9am WOD “Jake”Saturday: Regular class schedule “Jake”10 DEAD LIFTS (watch this if you don’t know how!!!)20 H.S.P.U30 THRUSTERS (95#)40 KBS (53#)50 PULLUPS60 SQUATS70 BURPEES
Nov
25
Wednesday Form: Distending
Today is the biggest travel day of the year. Likely traveling to the most calorie indulgent 4 days of the year!So what is the form tip…should I keep my head up and chest out while digging in? Drive with the hips when getting up for seconds?No, no…the form tip of the day: respect the “form”… Continue reading »
Nov
24
Tuesday Updated Attitude
Well, Thursday this week will be too late for Updates so here they come now.Thanksgiving Week Class Schedule(Normal schedule Monday-Wed and Saturday) November 26 Thursday Thanksgiving Day:8am Cadence Run: Run will start at the parking lot of the Wyomissing Pool. This run will be approximately a 10 minute mile pace and will be 2.5 miles.… Continue reading »
Nov
23
Motion Monday
Constant motion day at CF:Hearts, Deadlift, Walkabout, B&TScissor, KTE, V2Pump, TPushUp, Box Drill, ACStepUp, Alligator PU(Pit Drill after each) Reminder:Thanksgiving Day 8am Cadence Run; 9am Combined ClassBlack Friday Hero WOD “Jake”9am (Beginner & Advanced). “Jake” WOD10 DEAD LIFTS20 H.S.P.U30 THRUSTERS (95#)40 KBS (53#)50 PULLUPS60 SQUATS70 BURPEES
SPECIAL EVENTS / PROMOS
2010 YEAR END PHOTOS
CROSSFIT
SUBSCRIBE
EMAIL SUBSCRIPTION
READER SUBSCRIPTION
READER SUBSCRIPTION
IM ABLE FOUNDATION
Enriching lives through raising awareness about physical fitness possibilities for disabled people.GotTheNerve? TRIATHLON
