Not the weighing kind… rather, today we’re talking about scaling workouts.  Did you know there is NO SHAME in scaling?  It’s actually the best way for athletes to back down on weight / reps / etc. in order to maintain the intensity required for the workout you’re performing.  Think about it… if you are doing Grace (30 clean & jerk for time), RX weight is 135 for men, 95 for women.  The point of Grace is to move with high intensity and ideally work towards doing all reps unbroken and getting faster.  If you’re loading up 135 but taking 30 seconds off every 5 reps you’re NOT really getting the “right” workout.  We allow times for CFers to go heavy separately and together with going fast.  It’s all a game you gotta play.  But in order to go heavy AND fast (intensity), you have to work up to that point by scaling.  Then gradually (meaning over a long period of time… months!) add weight / reps and work until you get there!

Don’t be this guy (or gal)!

Don’t believe me?  Here’s more info: https://www.boxrox.com/the-pros-and-cons-of-scaling-crossfit-workouts/

Davon: The last man standing on Tuesday night…

It’s not quite the end of August, but we are SO excited to have another Motivator of the Month that we couldn’t wait any longer!

This July / August MoM is nominated for several reasons… and if you have worked out with him, we believe you will agree with them all!

Said about this Motivator of the Month:
“He always comes in with a positive attitude.  He always works until he is done.  He is not afraid or embarrassed to finish last.  He gives his all… every day!”

These are some true characteristics that define a quality CFer.  You must leave your ego at the door… not everyone can finish first… doing what YOU can do with integrity and to the maximum effort is ALWAYS what we ask.  So, we are very proud and excited to recognize… drum roll, please…

JOHN MASANO as our Motivator of the Month!!  Congrats, John, and VERY well deserved!

Remember to nominate the person who motivates YOU to be the best person and best CFer you can be.  Ballots and drop box are inside the double gym doors.


Our coaches are always looking to make your workout the best possible!  They plan, tweak, execute, test, and keep perfecting things to make sure every CFer gets the most out of their hour.  Thank you, coaches!!

At the same time, we’re always open to respectful, constructive criticism.  We’ve received a lot of it on the CrossFit side of things, and have made adjustments for the better.  (**different from complaints and loathing**)  If you have some advice or ideas you’d like us to try or explore, definitely approach a trainer and let us know!

And as always, if you have any physical limitations (asthma, knee / joint injuries, etc), it is imperative to let your trainer know!  Don’t assume they’ll figure it out… tell them, please!!

Emily, giving some pointers to Mike during a Thursday skill work segment


… The answer may help predict your overall health 10 years down the road.  A 2012 study out of Penn State shows that Teflon people, who let stress slide off of them, fare far better 10 years later than Velcro types, who let negativity and stress stick.

“The team found that people who become upset by daily stressors and continue to dwell on them after they have passed were more likely to suffer from chronic health problems — especially pain, such as that related to arthritis, and cardiovascular issues — 10 years later.”
- Penn State News

So, take a clue from Elsa and **let it goooo…**

Read the full article here


If you haven’t read Resilience, by Eric Greitens, do it now!  A  No Excuses correspondence between two Navy SEALS, one of whom has fallen on hard times and self-doubt.  Greitens harkens back to ancient philosophers and digs deep into what it means to pick yourself up by your bootstraps and keep going, even when it seems impossible.  Basically, like any variety of self-improvement, it comes down to: “I can give you the tools, but in the end it’s on you.”  Everyone is capable!  I’ve highlighted so much of the book it’s impossible to put it all in this post, but here are a few quotes to whet your appetite:

“Humility leads to an open mind and a forgiving heart.”
― Greitens

“We sow a thought and reap an act; We sow an act and reap a habit; We sow a habit and reap a character; We sow a character and reap a destiny.   —ANONYMOUS”
― Greitens

“What happens to us becomes part of us. Resilient people do not bounce back from hard experiences; they find healthy ways to integrate them into their lives. In time, people find that great calamity met with great spirit can create great strength.”
― Greitens

“Smiling and breathing. These are simple things. Exercising and serving. These are simple things. Being grateful and gracious. These are simple things. Acting with humility. Acting with courage. These are simple things. Some people try to make this business of living too complicated,”
Eric Greitens, Resilience: Hard-Won Wisdom for Living a Better Life


When you walk into Building 7, your goals might be different each day.  Just like practicing gratitude in every day life, you have to make sure to pay attention to the subtle improvement you may not notice… they just kinda creep up on you!  Think about where you were when you started coming to Corps Fitness, and where you are now.  Your form is better, you’re stronger, your diet may have changed.  Don’t be discouraged or turned away by your or anyone else’s setbacks.  Don’t compare yourself to others… Everyone has a personal journey, and there is no right way.

Set goals and achieve them, one small step at a time!

Do you see the rainbow?


Gone, but never forgotten. Our dear friend Mike Lawrence. Remembered always, and especially today on the 3rd anniversary of his passing. We love and miss you Mike!

Mike’s Obituary:
Michael A. Lawrence, 55, of Lower Heidelberg Twp., died June 17, 2014, in Reading Hospital. He was the husband of Laurie A. (Jones) Lawrence; they were married on June 23, 1983. Born in Reading, he was a son of Noreen (Lynch) Lawrence, Reading and the late Kenneth Lawrence. He was a graduate of West Chester University, where he earned his bachelor’s degree in accounting. He first worked at Reinsel & Company as a partner in acquisitions and consulting. Mike was the General Manager for All Star Distributing for 11 years, last working in March. He was a member of St. Ignatius Loyola Roman Catholic Church, Whitfield. Mike was an avid runner and triathlete. He enjoyed kayaking at Blue Marsh and spending all the time he could with his family. Mike is also survived by his children, Andrew, husband of Kim; Jessica, and Maggie, fiancée of Geoff Musick. There are two sisters, Michele, wife of Stephen Yeity and Jean, wife of Kevin Kleckner. He was Pappy to Benjamin, son of Andrew and Kim. Mike is buried at Gethsemane Cemetery. Donations in Mike’s memory may be made to Free to Breathe, a partnership for lung cancer survival: http://www.freetobreathe.org.


Remembering a young life lost yesterday, the son of one of Gretchen’s colleagues and friends. The future is not promised.  Make every day count.




A late-in-the-game re-route of the course did not take away from an amazing group of all abilities from across the country coming together to make another memorable year for our Got the Nerve? Triathlon.  The Tri supports the mission of The IM ABLE Foundation and is one of IM ABLE’s largest fundraisers to keep everyone, especially those affected by disabilities, up and moving!

Thank you to all of our volunteers, emergency personnel, the town of Mt. Gretna, PA, and our sponsors for making our 14th annual race one for the memory books!!

Congratulations to Bob Feryo as this year’s recipient of the Tom Kaag Memorial Volunteer Award!  Bob’s hard work as a volunteer and coordinator over the years has been unparalleled, and we appreciate his dedication to IM ABLE year after year!

Race photos are available at Hugg Media’s website!

Tom Bell and Chris presenting the Tom Bell swim award!


IM ABLE Grant Recipient Receiving Her ZIPP racing chair wheels! She is headed to Nationals later this year!


Swim volunteers turned grill masters!


Little Kaag rallied all day, but the rolling, gentle curves of the Mt Gretna roads were too much for his sleepy eyelids… Naps were inevitable!