Free Intros
Stay tuned to the Corps Fitness Facebook page and blog for a special Free Intro announcement later in February!
The CrossFit Open will take place from Feb 23 - Mar 27. If you want to register (gives you access to website to see how you’re ranked among others nationally), visit https://games.crossfit.com/
It’s not required to register online - you can still do the workouts at Corps Fitness during the times we’ll set up. Corps Fitness does not get anything for you registering; it’s a personal thing if you want to.
We WILL need judges for the workouts - the judges course is available online. I haven’t tried it yet, but it appears to be open and ready at any point (and a good way for XF to make $10 a pop…). No doubt it’s a good way to learn the movements and what IS vs ISN’T a rep in CrossFit. We’ll gather a list of all who take the judges course and can then score workouts when they come up.
Have ??, Will Travel
Friday, February 10th, any interested CFers wishing to participate in a CrossFit style throw down, we will be heading to CrossFit Ephrata to join their gang at 7:00PM. This is just a friendly CrossFit style workout done with CrossFitters from nearby. So that we can get a decent head count, please give [email protected] a shout to let her know if you’ll be able to attend.
Functional Training for Runners
Are you a runner, or do you want to become a runner! Check out our great new partnership with A Running Start!
Personal Training
Our very own Jay V is now a certified personal trainer! Check out the info above for a great opportunity for someone looking to get started on a fitness journey….or for someone looking to achieve specific fitness goals!
Delish
You like kimchi? What is it? Never had it?
Kimchi is a Korean fermented vegetable dish (mainly cabbage) that has oh-so-many benefits.
First, it is super tasty.
Second, it is rich in Vitamins A, B1, B2 and C. It’s also full of essential amino acids and minerals such as iron, calcium and selenium.
Third, it is brimming with beneficial gut-boosting lactobacilli bacteria, and a happy gut, is a happy YOU.
And fourth, it assists in digestion, it’s low calorie, and has healthy functionality (as reported by Journal of Medicinal Food) such as anti-cancer, anti-obesity, anti-aging, and beneficial effects on cholesterol among many other things.
CFers, you are in luck! CFer Michelle Gauby is a terrific kimchi-maker, and she will be providing samples to taste available this Wednesday (after 9:30AM class) thru Saturday. Please take a moment to try some (it will be staying cool in the fridge….ask front desk for help). After anyone interested has had a taste, Michelle will be taking orders for purchase (details on sizes and cost will be coming soon!). In the meantime, be sure to give it a taste-test. Many CFers can already attest to its deliciousness!
AND…we have Raw Honey!!!
Fellow CFer Emily Bundy brings to us raw honey from her family business, The Honey Bee Tree. There are delicious and beautifully packaged jars of honey for sale in the cafe (and information as well).
Why honey, and why RAW honey? Raw honey is unprocessed, pure, unpasteurized which helps to retain all its natural vitamins, enzymes and phytonutrients. Additionally, honey is a good source of anti-oxidant, anti-bacterial and anti-fungal properties!
Check out the display in the Cafe. Purchases can be made at the front desk. Thanks Emily Bundy for bringing this to CF!!
Free Intros
ONE more free intro this month after a BIG one last week. 1/28 at 9:30 AM is your last opportunity in January to give Corps Fitness a try for up to 6 weeks for just $70!
Remember that your attendance at a free intro class will then qualify you for a free 2-week Corps Fitness unlimited trial membership. And wait, there’s more! After your 2 week free trial is complete, you can take advantage of a one-time introductory rate of $70 for your first one-month unlimited membership! Great deal, great start to the new year!
Spread the word, and show your friends why Corps Fitness is Best in Berks!
CrossFit Open
The CrossFit Open will take place from Feb 23 - Mar 27. If you want to register (gives you access to website to see how you’re ranked among others nationally), visit https://games.crossfit.com/
It’s not required to register online - you can still do the workouts at Corps Fitness during the times we’ll set up. Corps Fitness does not get anything for you registering; it’s a personal thing if you want to.
We WILL need judges for the workouts - the judges course is available online. I haven’t tried it yet, but it appears to be open and ready at any point (and a good way for XF to make $10 a pop…). No doubt it’s a good way to learn the movements and what IS vs ISN’T a rep in CrossFit. We’ll gather a list of all who take the judges course and can then score workouts when they come up.
Fight Gone Bad Benchmarking
What were you doing this time last year? Were you all set to start the New Year off with a bang, only to get 3 weeks into it and feel a little off course? How about some CF-style accountability? …as in Fight Gone Bad benchmark testing! Beginning 1/25 and running through 1/29, we’re holding testing. 2 CFers per time slot, 2 rounds of FGB. We’ll repeat at regular intervals so you can see your progress! SIgn up at the desk and be ready to go at your allocated time!
Functional Training for Runners
Are you a runner, or do you want to become a runner! Check out our great new partnership with A Running Start!
Additional Open Gym Times
Some more new faces creating more opportunities at CF! Thanks to PSU Berks Kinesiology students Isaiah, Melissa, and Justin we’re able to offer more open gym times starting this week with the following schedule (subject to change week to week, we’ll try to post Saturdays for the following week):
Sunday 9:30-10:30 AM
M / W / F: 6:30 - 9 AM, 10:30 - 11:45 AM, 6:30 - 7: 30 PM
T / Thurs: 9 AM - 1 PM, 6:30 - 7:30 PM
Saturday 10:30 - 11:30 AM
Free Intros
Two more free intros this month: 1/21 and 1/28 at 9:30 AM! Two more incredible opportunities to give Corps Fitness a try for up to 6 weeks for just $70!
Remember that your attendance at a free intro class will then qualify you for a free 2-week Corps Fitness unlimited trial membership. And wait, there’s more! After your 2 week free trial is complete, you can take advantage of a one-time introductory rate of $70 for your first one-month unlimited membership! Great deal, great start to the new year!
Spread the word, and show your friends why Corps Fitness is Best in Berks!
CrossFit Open
The CrossFit Open will take place from Feb 23 - Mar 27. If you want to register (gives you access to website to see how you’re ranked among others nationally), visit https://games.crossfit.com/
It’s not required to register online - you can still do the workouts at Corps Fitness during the times we’ll set up. Corps Fitness does not get anything for you registering; it’s a personal thing if you want to.
We WILL need judges for the workouts - the judges course is available online. I haven’t tried it yet, but it appears to be open and ready at any point (and a good way for XF to make $10 a pop…). No doubt it’s a good way to learn the movements and what IS vs ISN’T a rep in CrossFit. We’ll gather a list of all who take the judges course and can then score workouts when they come up.
If you see something that doesn’t appear to be working correctly, please make a note with the front desk staff. We do our best to keep everything up and running, but it takes all of us working together. Also, please be kind to the equipment! (i.e. don’t jump on stacked boxes. Not only is this bad for the boxes, it could result in you getting hurt. And nobody wants that.)
Fun fact: you can increase the height of boxes by stacking plates on top. Add a few inches at a time to get you to that next level!
SCHEDULE CHANGES
- NO free intro on Saturday 9/10 due to the Reading 120 bike race. Good luck to all the riders and volunteers!!
- Corps Fitness will be CLOSED on Sunday September 18th for the IM ABLE Duathlon & 5k! If you’re interested in participating or volunteering, learn more and register today! Volunteers should also register using these links; registration will be open online through the 14th and available on race day. T-shirts are not guaranteed at this point, but limited extras may be available.
NEW UPCOMING OFFERINGS
Based on the enthusiasm we saw during our 1-off self defense class in August, we’re adding an introductory self defense class to the schedule! Check out last week’s blog post for more information! If you already attended the first intro course, a refresher is not a bad idea. Practice of what you learned the first time will help make the defensive responses more instinctual and innate. Additionally, we are about to announce a more detailed defensive strategies 6 week course with a heavy focus on Brazilian Jiu-Jitsu starting in October. Stay tuned!
NOON CLASS
This week has seen the largest noon crowds yet in our Monday / Wednesday / Friday “Executive Express” NOON class! Enjoy some Vitamin D with your workout as the window of daylight narrows this fall. If you have to leave after 45 minutes, we’re good with that! If you have an hour, we can do that, too!
CHALLENGES / SPECIAL EVENTS
- Check out the earlier post on the March for the Fallen, mark your calendars, and register online if you’re interested! We’re looking to have a solid turnout of CFers for this challenging event. September 28th, 0600 start or check out the other offerings during the day.
- Badge 27 Call to Action Challenge October 22nd! Get your team together and register today!!
- The Kaag Challenge is extended indefinitely, so be sure to get in touch with Chris or Melissa for a time slot! CFers have been gettin’ it done week after week - congrats!!
REMINDER - SPECIAL RATES
- Know any teachers or nurses who want to join the CF family? Check out the top of CF’s fees page for more information! Special rates expire November 5th!
- A reminder to check out the CF Loyalty Program and Incentives we announced April 1st. You can also earn points via membership and merchandise purchases! Check out the link for full details, and start earning today! For newbies looking to take advantage of the incentives, remember you must attend an intro class first. After that, you’re be eligible for 2 weeks of free membership and then an additional month at $70.
FREE INTRO CLASSES
Next Free Intro will be next WEDNESDAY 9/15 at 6:45PM.
WEEKEND INSTRUCTORS
Friday PM - Brian
Sunday - Gretchen
SPECIAL EVENTS AND NEW CHALLENGES HEADING YOUR WAY!
REMINDER - NEW CLASS TIME
Starting this week we’re offering a Monday / Wednesday / Friday NOON class slot. Take a break from work and jump in!
SUMMER KIDS CLASSES
Second Session of our Kids camp is next week! 10:45 to Noon each day for one week. There’s still time to sign your child up for this motivating week, but please do so as soon as possible so we may get a head count and order t-shirts. First child $50, additional kids from same family are $45. The first session was a huge success and we thank all who participated!! A very motivating bunch of young CFers!
CHALLENGES / SPECIAL EVENTS
- July’s Challenge is DOUBLE UNDERS! 7/25 - 7/30: Grab a jump rope and a timer, do as many as you can in 2 minutes. Record your results on the chart on the white board. Even if you’re not great at DUs (read: need to practice more), give it a try and you can have a baseline to improve on!
- Mark your calendars and reserve your spot! We are excited to host an Introductory Self Defense class on Friday, August 5th from 6:45 - 8:45PM open to ALL, ages 12 and up. Check out the flyer is posted on website and at gym for details. This intro class is led by Keith Neff and an RSVP to Melissa is required to reserve your spot. Non Corps Fitness members are welcome, so spread the word.
- The Kaag Challenge is extended indefinitely, so be sure to get in touch with Chris or Melissa for a time slot! CFers have been gettin’ it done week after week - congrats!!
SPECIAL WORKOUTS:
- Long time CFer, turned Soul-Cycle Instructor Sam Scaffidi will be offering a class at SoulCycle in Ardmore, PA as a fundraiser for her IM ABLE participation in the 2016 TCS New York City Marathon in November. Sam was a die hard CFer when she was in the area, and speaking from personal experience, she will kick your butt in her Soul Cycle class too! So get your sweat on for a good cause and to support a great CFer! Details and registration for Sam’s SoulCycle event can be found at this link
REMINDER - SPECIAL RATES
- Know any teachers or nurses who want to join the CF family? Check out the top of CF’s fees page for more information! The availability of these offers is limited, so get in today; they won’t last forever.
- A reminder to check out the CF Loyalty Program and Incentives we announced April 1st. You can also earn points via membership and merchandise purchases! Check out the link for full details, and start earning today! For newbies looking to take advantage of the incentives, remember you must attend an intro class first. After that, you’re be eligible for 2 weeks of free membership and then an additional month at $70.
- We’re in the process of rolling out a new way of introducing newbies to CF! Stay tuned for details!!
SPIN / KRANK
– Tuesday, Wednesday, Thursday and Saturday SPIN classes are all on hiatus for summer.
FREE INTRO CLASSES
Next Free Intro will be Saturday, July 23rd.
WEEKEND INSTRUCTORS
Friday PM - John
Sunday - Ed
NEW CLASS TIME
Starting this week we’re offering a Monday / Wednesday / Friday NOON class slot. Take a break from work and jump in!
SUMMER KIDS CLASSES
Second Session of our Kids camp begins soon! 10:45 to Noon each day for one week. There’s still time to sign your child up for this motivating week, but please do so as soon as possible so we may get a head count and order t-shirts. The first session was a huge success and we thank all who participated!! A very motivating bunch of young CFers!
SPECIAL RATES
- Know any teachers or nurses who want to join the CF family? Check out the top of CF’s fees page for more information! The availability of these offers is limited, so get in today; they won’t last forever.
- A reminder to check out the CF Loyalty Program and Incentives we announced April 1st. You can also earn points via membership and merchandise purchases! Check out the link for full details, and start earning today! For newbies looking to take advantage of the incentives, remember you must attend an intro class first. After that, you’re be eligible for 2 weeks of free membership and then an additional month at $70.
- We’re in the process of rolling out a new way of introducing newbies to CF! Stay tuned for details!!
CHALLENGES
- July’s Challenge is DOUBLE UNDERS! Grab a jump rope and a timer, do as many as you can in 2 minutes. Record your results on the chart on the white board.
- The Kaag Challenge is extended indefinitely, so be sure to get in touch with Chris or Melissa for a time slot! CFers have been gettin’ it done week after week - congrats!!
SPECIAL WORKOUTS:
- Chris Moon Hero workout 7/13 - see previous posts for his story and photos.
SPIN / KRANK
– Tuesday, Wednesday, Thursday and Saturday SPIN classes are all on hiatus for summer.
FREE INTRO CLASSES
Next Free Intro will be Saturday, July 23rd.
SUMMER KIDS CLASSES
Second Session of our Kids camp begins soon! 10:45 to Noon each day for one week. There’s still time to sign your child up for this motivating week, but please do so as soon as possible so we may get a head count and order t-shirts. The first session was a huge success and we thank all who participated!! A very motivating bunch of young CFers!
SPECIAL RATES
- Know any teachers or nurses who want to join the CF family? Check out the top of CF’s fees page for more information!
- A reminder to check out the CF Loyalty Program and Incentives we announced April 1st. You can also earn points via membership and merchandise purchases! Check out the link for full details, and start earning today! For newbies looking to take advantage of the incentives, remember you must attend an intro class first. After that, you’re be eligible for 2 weeks of free membership and then an additional month at $70.
- We’re in the process of rolling out a new way of introducing newbies to CF! Stay tuned for details!!
CHALLENGES
- NEW!! Tire Flip Challenge is ON! All week: 6/27 thru 7/1, come early to class or stay a few minutes after. Grab a classmate, a timer and the appropriate tire (tires will be marked for Male and Females). Challenge is to flip the tire as many times as possible in 2 minutes. This will be on the honor system…..so be HONEST with your results! Have your classmate time you and also count your flips. A chart will be on the large white board to record your #. ***YOU WILL ONLY HAVE ONE SHOT AT THIS….NOT MULTIPLE TIMES DURING THE WEEK JUST TO GET THE HIGHEST NUMBER ***
- The Kaag Challenge is extended indefinitely, so be sure to get in touch with Chris or Melissa for a time slot! CFers have been gettin’ it done week after week - congrats!!
SPECIAL WORKOUTS:
- July 4th 9 AM ONLY - 1 class on Monday 7/4, then enjoy your holiday!!
SPIN / KRANK
– Tuesdays 10:30 AM SUSPENDED FOR THE SUMMER
– Wednesday, Thursday and Saturday SPIN classes are also on hiatus for summer.
FREE INTRO CLASSES
Next Free Intro will be Saturday, July 9th.
HERO WEEK: June 19-25, 2016
See earlier post for prep information and a little more background on the significance of Hero Week. Plan to set aside the first part of class to hear the honoree’s bio and set aside room in your mind to remember the significance of his / her contribution to the world we live in today. Do something special!
Hero Week begins this Sunday with the 8:30AM class. Honor Roll and t-shirt design will be posted soon. Classes all week are as normally scheduled, with the exception of our Finale on Saturday 6/25. Class that day will be at 9:00AM (ONE CLASS ONLY), and our honoree, 97 year old Gust “Gus” Kraras will be with us to share his story. We will additionally have a “social” after class that day.
Pricing for Hero Week is as follows:
- Unlimited Memberships, the cost of Hero Week is included in your membership. You may purchase a HW t-shirt for $25. Please sign up and pay at front desk.
- Punchcard Members: $125 for the whole week (this includes the t-shirt). Again, please pay at the front desk and select t-shirt size.
SUMMER KIDS CLASSES
First Session of our Kids camp begins this Monday 6/20 from 10:45 to Noon each day. There’s still time to sign your child up for this motivating week, but please do so as soon as possible so we may get a head count and order t-shirts.
SPECIAL RATES
- Know any teachers or nurses who want to join the CF family? Check out the top of CF’s fees page for more information!
- A reminder to check out the CF Loyalty Program and Incentives we announced April 1st. You can also earn points via membership and merchandise purchases! Check out the link for full details, and start earning today! For newbies looking to take advantage of the incentives, remember you must attend an intro class first. After that, you’re be eligible for 2 weeks of free membership and then an additional month at $70.
CHALLENGES
- NEW!! Tire Flip Challenge is coming! During the week of 6/27 thru 7/1, come early to class or stay a few minutes after. Grab a classmate, a timer and the appropriate tire (tires will be marked for Male and Females). Challenge is to flip the tire as many times as possible in 2 minutes. This will be on the honor system…..so be HONEST with your results! Have your classmate time you and also count your flips. A chart will be on the large white board to record your #. ***YOU WILL ONLY HAVE ONE SHOT AT THIS….NOT MULTIPLE TIMES DURING THE WEEK JUST TO GET THE HIGHEST NUMBER ***
- The Kaag Challenge is extended indefinitely, so be sure to get in touch with Chris or Melissa for a time slot! CFers have been gettin’ it done week after week - congrats!!
SPECIAL WORKOUTS:
- Mike Lawrence Honoree 6/17 - all class times (regular schedule)
- This Sunday 6/19: Fathers’ Day - All dads work out for FREE!
- Pags workout 6/29, the 5th anniversary of Kyle Pagerly’s death in the line of duty - all class times (regular schedule)
SPIN / KRANK
– Tuesdays 10:30 AM with Aimee
– Wednesday, Thursday and Saturday SPIN classes are on hiatus for summer.
FREE INTRO CLASSES
NO Free Intro on 6/25 due to Hero Week. Stay tuned to the blog and website for our next intro class date.
WEEKEND INSTRUCTORS
Friday 5:30 PM – Kevin
Sunday 8:30 AM – HW Begins
**REMINDER!! Saturday 5/28: ONE CLASS ONLY - MURPH!**
This is a MEGA workout. Don’t get rhabdo! Please read up on rhabdo, the causes and symptoms, hydration, and know where that tipping point is for you! The most important part of Saturday is making sure everyone pushes hard for Murph without any injuries!! Scale as needed, listen to your body, do what you can, push your limits.
Memorial Day 5/30: Cadence Run at 8 AM, meeting at Wyomissing Pool. Followed by ONE class at 9 AM at Corps Fitness.
TEACHER + NURSE APPRECIATION
We’re rolling out a new pricing schedule for our teacher and nurses! Check out the top of CF’s fees page for more information!
SUMMER KIDS CLASSES
See previous post for summer kids class information!
HERO WEEK
Submit your honorees TODAY! Summer 2016 HW will be June 19 - 25th.
GENERAL UPDATES
- The Kaag Challenge is extended indefinitely, so be sure to get in touch with Chris or Melissa for a time slot! CFers have been gettin’ it done week after week - congrats!!
- A reminder to check out the CF Loyalty Program and Incentives we announced April 1st. You can also earn points via membership and merchandise purchases! Check out the link for full details, and start earning today! For newbies looking to take advantage of the incentives, remember you must attend an intro class first. After that, you’re be eligible for 2 weeks of free membership and then an additional month at $70.
SCHEDULE UPDATES:
- Memorial Day 5/30: Cadence Run at 8 AM, meeting at Wyomissing Pool. Followed by ONE class at 9 AM at Corps Fitness.
- REMINDER: Typical Saturday class times are now 8 AM (Corps Fitness) and 9:15 AM (CrossFit). Two different class types on a Saturday!
SPIN / KRANK
– Tuesdays 10:30 AM with Aimee
– Thursdays 6:30 PM with Mike - CANCELLED UNTIL FURTHER NOTICE
– Wednesday, Thursday and Saturday SPIN classes are on hiatus for summer.
FREE INTRO CLASSES
Next Intro to Corps Fitness class will be Saturday 5/28 at 9:30 AM with Chris. Come on by and then enroll in our incentive program!
WEEKEND INSTRUCTORS
Friday 5:30 PM – John
Sunday 8:30 AM – Gretchen
THIS SUNDAY May 15th is the CF Pinnacle Hike:
Join us for a social hike up to the Pinnacle overlook near Hamburg. Meet at CF ready to leave the parking lot at 8:30 AM, or meet in the Hamburg reservoir parking lot by 9 AM. Rain date TBD if necessary. Out and back hike, approximately 7 miles, slow pace, plan for it to take most of the day / returning early to mid afternoon. If you do 8:30 AM class, you probably can hike quickly and meet up with the group even if you get there around 10 AM, or we’ll eventually cross paths because it’s an out and back hike… Just a thought for the FOMO CFers.
TEACHER + NURSE APPRECIATION
We’re rolling out a new pricing schedule for our teacher and nurses! Check out the top of CF’s fees page for more information!
SUMMER KIDS CLASSES
See last week’s post for summer kids class information!
MURPH
Another THANK YOU to Rob and Kim R for sponsoring the Murph Challenge at Corps Fitness again this year! Check out the previous blog post for details on how to sign up online (if you want to) and when / how we’re running it at CF. You don’t have to sign up on the Murph website to participate in the workout - just show up for class on the 28th (ONE CLASS THAT DAY, 8:30 AM). This is a mega workout, so please make sure you are physically (and mentally) prepared. Scale if you need to. Listen to your body. Don’t get rhabdo!
GENERAL UPDATES
- Check your email inbox for a special CF newsletter regarding Hero Week. Summer 2016 HW will be June 19 - 25th. Plan accordingly!
- The Kaag Challenge is extended indefinitely, so be sure to get in touch with Chris or Melissa for a time slot! If you have already completed the Kaag Challenge, remember to stop by the front desk for an IM ABLE t-shirt.
- A reminder to check out the CF Loyalty Program and Incentives we announced April 1st. You can also earn points via membership and merchandise purchases! Check out the link for full details, and start earning today! For newbies looking to take advantage of the incentives, remember you must attend an intro class first. After that, you’re be eligible for 2 weeks of free membership and then an additional month at $70.
SCHEDULE UPDATES:
- REMINDER: Saturday class times are now 8 AM (Corps Fitness) and 9:15 AM (CrossFit). Two different class types on a Saturday!
- Saturday 5/21: CF CLOSED FOR GOT THE NERVE TRIATHLON
- Saturday 5/28: ONE CLASS ONLY
SPIN / KRANK
– Tuesdays 10:30 AM with Aimee
– Thursdays 6:30 PM with Mike
– Wednesday and Saturday SPIN classes are on hiatus for summer.
FREE INTRO CLASSES
Next Intro to Corps Fitness class will be Saturday 5/14 at 9:30 AM with Chris. Come on by and then enroll in our incentive program!
WEEKEND INSTRUCTORS
Friday 5:30 PM – John
Sunday 8:30 AM – Emily
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