Mar
31

Thursday Updates:

1) April 3 Sunday Special 1030A: Benchmark #3 (Pull Ups, Pushups, Run)…it’s a short WOD, we’ll do a significant warm up/class prior…so come on out! ****Kipping Instruction at 1130 for anyone doing the April Incentive. 2) Class Format Change: Wednesday 530AM…CrossFit (Matt) 3) Register for the Keystone Wounded Warrior 5k on May 1. Also, if interested in… Continue reading »

Mar
30

Wednesday Form: Go getters!

Congrats to everyone who took on a personal challenge with the Rope Climb Incentive during March! Be sure to click on the Incentive icon soon (like around April 1) to see the April Aspiration Incentive…

Mar
29

Tuesday Attitude: Efficient Intensity

Great thing about our workout style is that you can do it even when you’re in a pinch (at home, at a park or traveling). 1) Less is more: Even while traveling you can hit a globo-gym…and get in and out in 25 mins…warm-up, 21-15-9 (KTE, HP, Box Jump) and some hill sprints. Done. The folks trucking it… Continue reading »

Mar
28

10-1 and back up

10-9-8-7-6-5-4-3-2-1 Pull Ups, Ring Pushups, Air Squat/Jump (Run 400m, go back up ladder)

Mar
28

Monday “Did you know…” The skinny on fat?

Not again. OK, let’s say it in unison…”fat doesn’t make us fat, sugar makes us fat.” We’re not reviewing it again (believe me…we’re NOT). But we are emphasizing the critical role Fat plays in a healthy diet and a diet designed to enhance performance. We know, we know…stay away from Trans fats. Good. And eat… Continue reading »

Mar
27

Climb to new heights!

It ain’t Monday, but “did you know” that Rope Climb has been a part of physical fitness events since ancient times (comprehensive review here)? And that it was an Olympic event!? We have 15 CF Olympians signed up to test their climbing skills on Monday or Tuesday. Give them a shout out at class when… Continue reading »

Mar
25

Get some!

530am…always wearin’ the badge!

Mar
24

830am Buy in/Cash Out

Mar
24

Thursday Updates: Watch and learn, peoples.

1) ML Update: “ the way my body tolerated the treatment was in the top 5 people that he has ever treated.” (see more at the caringbridge site) 2) Keystone Wounded Warrior 5k, Sunday May 1, 10AM. Corps Fitness is planning a cadence run for the 5K. Chris will ride and call the cadence. Sign-up sheet… Continue reading »

Mar
23

Wednesday Form: Aaargh…walk the Plank!

Plank variations are great for developing that tight midline…helping stabilize on squats, lock tight on deadlifts, and avoid sagging on pushups! That’s just to name a few…having a solid “core” is essential for everything at CF. Try to work some plank variations into your stretching routine at home. Try it for 2 weeks…you’ll like it!… Continue reading »

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