^^ Dundore and Heister, on Penn Ave in Wyomissing, has some great treats for your gut bacteria!

Click image to link to Human Microbiome Project

More and more research is shining light on how important our microbiome is to our overall health.  Here’s another, investigating how gut bacteria may affect the ageing process. (link to full article)

“As part of their study, scientists working with Dario Riccardo Valenzano at the Max Planck Institute in Cologne treated a number of 9.5-week-old killifish with antibiotics to clear out their intestinal flora. They then exposed these middle-aged animals to the intestinal contents of younger, 6-week-old killifish in an aquarium. When the animals ‘taste’ the particles swimming around them, they also inevitably absorb the in the faecal remains swimming in the water. In this way, the from the young fish are successfully ‘transplanted’ into the older organism and colonize its gut. The older fish that receive the young intestinal microbiota not only live considerably longer than fish that were exposed only to their own gut or to those of animals of the same age, these ‘geriatric’ killifish, aged 16 weeks, are also as agile as young .”

Now, I’m not saying to go eating anything unsavory, but this is some interesting research!  What will the future bring?


Snow in March, just a few days before spring’s arrival, gotcha down? We have the perfect thing to help get your mind off of it….A CHALLENGE!
This is a challenge ANYONE can do. It’s an Attendance Challenge.
Rules are on the flyer attached, but key points to know:
1. Runs the entire month of April.
2. Must Pre-enter the challenge before the start of the month by signing up at front desk.
It’s a very simple challenge, and will result in a huge reward for a lucky challenger!
Sign up to commit! Nothing to lose here folks!


…you know the rest.  And sometimes no opinion needed to realize someone is an a$$hole…  Heaven forbid a woman show a normal body with some imperfections on national television without someone commenting on her looks.  I *wasn’t* an avid fan of Lady Gaga before her performance at the Super Bowl, but I thought she was amazing!  I mean, honestly - drones, leaping off a f*$#!ing stadium roof??  Singing, dancing, and entertaining with endless energy!!  Unfortunately the minute I noticed her tiny tummy I thought “I bet that’s all we’ll hear about on tomorrow’s social media” - nothing about her incredible performance, voice, entertainment, or powerful message (all post serious hip surgery and proclaimed eating disorder, mind you).  Nope, just “Ew.  Look at her belly.” - SERIOUSLY?!?  Get over it.  The only reason I’m posting this link is because of all the AWESOME people who stepped up and told those jackwagons to shut their mouths!


Hero Week *Winter 2016* is coming!

When: Dec 26, 2016 - Jan 1, 2017
Where: Corps Fitness
Why: To honor heroes of September 11th, 2001

This post provides a few pointers for Hero Week, to protect the integrity of the week and protect you and those around you from injury.  These pointers aren’t intended to scare anyone away from doing HW, just items that we all should be aware of.  The pace is fast and the WODs are tough:

  1. First and foremost, DON’T GET RHABDO.  Stay hydrated, scale accordingly, recover as needed.  Yes, for many the goal is to do every day, but if your body is telling you differently it’s best to listen.
  2. HW is not the best time to start CF or to come in after a long absence – for the same reasons as above.  Scale and take time off as needed.  Don’t feel pressured to do every WOD because Susie is doing them all… maybe she’s been in more regularly and conditioned her body for the rigors of this week.  If your body says No, listen!  It’s also not a great week to try ‘active recovery’ at CF (not that that’s ever an option).  If you need some less-intense movement to work some soreness out, take a walk, go for a swim, take a day off from CF.
  3. Before each WOD, the bio of the honoree will be read aloud. That’s the most important 5 minutes of each class. You can also visit the blog each morning to read about the Hero. The workout is for him / her.  Please respect that.
  4. In large classes, you will share equipment or make modifications.  You might take turns, start at different times, or use DBs instead of a bar for push press for example, improvise – adapt – overcome.
  5. Respect the fact that you are part of something bigger than yourself.  Be part of the group energy.
  6. HW means something different to everyone. Whether this is your first HW or you’re one of the CFers who have participated in every HW past, please recognize and honor the Integrity and Intensity this week deserves. Follow the example of those who have come before you, and thank them for making HW what it is. Then, make your own meaning and carry on the tradition!
  7. If you are attending only 1 or 2 just to “get your workout” please be considerate and mindful of the dedicated folks who are suffering through all 7 workouts for the Heroes.  It’s not a competition, it’s about working together to honor the heroes.  Respect that.
  8. Get motivated!  Bring the intensity to every workout!

Do something special.  Because you’re here.  These heroes sacrificed committing to something bigger. We honor them by doing the same.

“Check your ego at the door, drink water, rest, SCALE to your own ability.



From Wyomissing to Mifflin to Wilson to Daniel Boone students and more, Corps Fitness has hosted teens looking to improve speed, strength and mental fortitude.
**We are excited to announce a NEW class just for teens, ages 13 through 17 beginning this Tuesday, 12/6 and Wednesday, 12/7 from 4:15 to 5:15PM.**
Cost is $10 per class. Pay when you arrive. Parents must sign a liability form available at the front desk (or you can download and print from our website). We look forward to seeing you on Tuesday!




We have some schedule updates, and we are not waiting until Thursday to tell ya!
EFFECTIVE IMMEDIATELY: The Tuesday/Thursday 9:30AM CrossFit classes will now be in an Open Gym format. The workout for those days will be posted for anyone coming in at that time to perform.
EFFECTIVE NEXT WEEK: After it’s summer hiatus, Aimee’s Tuesday 10:30AM spin will be back on the schedule beginning 10/4. Spin classes are a great non-impact work and Aimee spins a [email protected]$$ playlist (and she might even sing for your too!). Come join her next Tuesday! **Krank-ers are welcome to join in too!!!
EFFECTIVE NEXT WEEK: On a TRIAL basis, we are going to launch a SPIN HYBRID class with Melissa beginning next Thursday, 10/6 at 8:45AM. This class is also a non/low impact class that will be part spin (hills, sprints, jumps and all that fun cycling stuff) and part strength (bodyweight, free weight, kettle bell exercises, etc.) circuit. We will be experimenting with this class as well as the time/day that it is offered to see if there is enough interest. Come and check it out!
See YOU at class!