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* updates, Apparel, Corps Fitness, CrossFit, Nutrition, Recipes, Shout Out
Updates 02.14.17

Happy Valentine’s Day, CFers!

6:30 PM Functional Fitness for Runners - continues TONIGHT!
Are you a runner, or do you want to become a runner!  Check out our great new partnership with A Running Start!  Don’t be scared by the “run-centric” aspect of this class.  Come on out and give it a try, learn what it’s all about, and see how it may benefit you.  This 6:30 PM time slot is something that has been requested by CFers, so we’re hoping it’s well utilized!
CrossFit
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 take and pass the course, please email Gretchen to let her know.  We’re looking into adding times immediately after and possibly immediately before regularly scheduled classes, but we need to know how many people we have to plan it all out.

AOIB
The All Out In Berks is changing over to a PURELY CrossFit competition this year.  Workouts have been announced - check the link for more info, and recruit some friends to partake!

Ongoing Open Gym Times
Open gym times are continuing thanks to our PSU student trainers!
We have added Mon-Fri 6:30am -1pm and 6:30pm-7:30pm,
Sat 10:30-11:30am
Sunday 9:30-10:30am

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!

CF Market

Michelle’s kimchi is in the house!!  Sign up and purchase a quart today!


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 Michelle and Emily Bundy for bringing these delicious items to CF!!

Even MORE Talented CFers
Also, did you know CFer Nancy is newly into the knitting business?  Knits by Nance is open to orders for these awesome beanies!  Let her know if you’re interested - $20, any color!

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Challenges, Diet, food, Recipes
CF Cook-Off April 25th

Saturday, April 25th at 6pm, CF will be hosting our first (annual?) cook off!

Entry Fee:  No entry fee for each person entering a dish but must provide enough food samples for at least 75 People + 25 copies of your recipe (if they can’t taste it, they can’t vote on it so be sure to bring enough.  A bite or two is plenty!  No need to provide an entire meal for 75 - just a taste is enough.)

Categories:  Every dish, regardless of category, will be included in the vote for Best All-Around.

Additional Categories:

  • Paleo Main Dish
  • Paleo Dessert
  • Vegetarian Dish of any kind
  • Kid-Friendly dish of any type
  • Gluten-Free Main Dish
  • Gluten-Free Dessert

 

Prizes will be awarded to:

  • Best Overall – Winner receives FREE One Month Unlimited CF Membership
  • Individual Categories – Each winner receives One FREE Week CF Membership

**Must be at least 3 participants in the category for a prize to be awarded.  **ONE entry per person.**  (if it’s just you and one other person, no individual prize will be given, but you can still qualify for all around prize.)

 

Tasters/Judges:  All non-participants are therefore tasters and judges.
Fees:  CF Member Taste Tester only  $8.00
Non CF Member Taste Tester only  $10.00

 

Class schedule for Saturday, April 25th:

  • 8:30am all abilities class (no 7am)
  • FREE intro class at 9:45am
  • 5pm all abilities class
  • 6pm starts the Cook Off
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* updates, CF Kids, Challenges, Kids class, Nutrition, Recipes
April Happenings at CF

A LOT going on this month - get ready for another goodie!!

KIDS! We will be holding an egg-themed class at 9:30am 4/3 with Miss Jen. 
This class is for ages 12 and under ($5.00 per child)
Kids 13 and over are permitted to workout with their parents

Sunday  4/5 ONE CLASS ONLY @9am, due to Easter holiday.  Normal schedule Friday, Saturday and Monday.

Mentoring Continues
Mentor March will transition as an ongoing mentor program for all new CF members as well as any current CF members!

Insurance: 
Are you insured through Blue Cross or Blue Shield health insurance?  If so, we need YOU!  Corps Fitness has begun the process of becoming a participating fitness facility through theirHealthways Prime incentive.  There is no guarantee that Corps Fitness will be selected.  However, to strengthen this possible opportunity, the more Corps Fitness members who request us as a participating gym, the better!
Help us help you…..call 1-888-242-2060, option #3.  You must have your member ID number to do so
 
Fitness Challenge
Corps Fitness has always provided challenges we must face throughout a 60 minute non-stop workout. You never know what the day’s challenge will be, nor do you know exactly how you will get through it. Holding true to our CF roots, we have decided to keep our April Fitness Challenge unknown.
We will tell you that everyone is capable of taking on our challenge and will not go at it alone! 
 
Nutrition Challenge-We posted a save the date on the Newsletter, the details will be posted next Monday..
Corps Fitness will be holding our first cook-off on Saturday, April 25th at 6pm!  Think you have a great recipe that you’d like to share?  Sign up!
More details to follow…   Keep a lookout for the sign up sheets at the front desk.
Class schedule for Saturday, April 25th (in conjunction with CF cook-off): 
No 7:00 am Class
8:30am All Abilities Class
FREE intro class at 9:45am
5pm All Abilities Class
6pm Cook Off!
Weekend instructors: 
Friday 5:30 PM: Van
Sunday 9 AM (ONLY CLASS): John
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Diet, food, Nutrition, Recipes
Recipe Monday - Roasted Salmon with Pancetta & Swiss Chard
Another thank you to Melissa for this gem!  Can’t wait to try it!!
4 x 5 oz wild salmon fillet, skin on
1 teas sea salt
1 teas fresh ground peeper
1/2 cup pancetta, diced
2 garlic cloves, minced
1/2 teas crushed red pepper flakes
1 head red swiss chard, thinly sliced
2 tbl balsamic vinegar
1 tbls olive oil
1. Preheat oven to 425F
2. Place the salmon fillets, skin side down, on your work surface cut a slit lengthwise down the missile of each fillet, starting 1/4 inform the top and ending 1/4 in from the bottom. do not pierre the skin. push the two ends together to create a pocket in the center of the fillet. Season the fillets with 1/2 teas each of salt and pepper.
3. In a large saute pan over medium-high heat, add the pancetta and sauté, stirring occasionally, for 2 minutes or until browned and crispy.
4. add the garlic and red pepper flakes and stir for another 10 sec, or until fragrant.
5. add the swiss chard and sauté, stirring occasionally, for another 3 minutes, or until wilted. Season with balsamic vinegar and the remaining salt and pepper.
6. Divid the chard mixture amount the four fillets. Its okay it it mounds over the salmon- you aren’t going to flip the salmon over, so load it up!
7. heat the olive oil in the same pate pan over medium-high heat. Once the oil is hot, add the salmon fillets, skin side down and pan-fry for 4 minutes, or until a crisp crust forms. Do not move the fish around in the pan.
8. Transfer the sauté pan to the over and cook for another 3-5 minutes, depending on how you like salmon cooked.
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Diet, food, Nutrition, Recipes
Recipe Monday - Almond Crusted Turkey (or Chicken) cutlets with Tomato Arugula Salad

Another thank you to Melissa for this delicious recipe!

1 Cup almond meal
2 t/l Italian seasoning
1 tbl crushed red pepper flakes
1/2 teas salt
1/2 teas freshly ground black pepper
2 organic free-range eggs
8 x 3oz organic free-range turkey (or chicken) cutlets, thinly pounded
2 tbls olive oil
4 cups wild arugula
2 cups grape tomatoes, halved
1/2 teas salt
1/2 teas freshly ground black paper
1 teas balsamic vinegar
1. On a large plate, combine the almond meal, italian seasoning, red pepper flakes, salt, and pepper and stir to combine.
2. In a shallow bowl, whisky the eggs until frothy
3. Dredge the cutlets in the egg wash and then in the almond-meal mixture, coating the cutlets evenly. Set aside.
4. Heat 1 tablespoon olive oil in a large sauté pan over medium-high heat. Add four cutlets and cook 2-3 minutes on each side, or until lightly browned and crispy. Transfer the cutlets to a platter and keep warm. Repeat with the remaining olive oil and cutlets.
5. To make the salad topping, combine the arugula, tomatoes, salt, pepper in a large bowl.
6. to serve, top the cutlets with the salad and drizzle with balsamic.
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food, Nutrition, Recipes
Recipe Monday - Grilled Turkey Burgers with Fried Egg over Greens

Thank you to Melissa for providing a few of her favorite Paleo-friendly recipes.  This one looks particularly delicious!

Grilled Turkey Burgers with a Fried Egg over Sautéed Greens: 
Ingredients:
Sautéed Greens:
2 TB Olive Oil
2 Garlic Cloves, minced
1 lb mixed winter greened (mustard greens, tuscan kale, curly kale or collard greens)
1/2 cup of low sodium Chicken Broth
1.5 teaspoons sea salt
Burger:
2.5 teaspoons freshly ground black pepper
2 tbl balsamic vinegar
1 lb organic ground turkey breast (can also use organic grass feed beef or lamb)
3 garlic cloves, minced
1 tbl Dijon mustard
2 tbl parsley, chopped
4 organic free-range eggs
1. Preheat grill or grill pan over medium-high heat
2. in a large, deep stock pot, heat 1 tb olive oil over medium heat. Add the 2 cloves of minced garlic and stir until fragrant, about 20 sec.
3. Add the winter greens, chicken north, 1/2 tea salt, 1 teas pepper and sauté for 5 minutes or until wilted. Add the vinegar and set aside, Keep warm.
4. To make burgers: combine the ground turkey, 3 cloves minced garlic, dijon, parsley, 1/2 teas salt, and 1 teas pepper in a medium bowl and mix well. Form into four patties.
5. Once the grill (or stove top) is hot, add the burgers and cook for 3-5 mins per side.
6. Heat remaining 1 tbls olive oil in  a large nonstick sauté pan over medium heat.
7. Add the four eggs and season with remaining 1/2 teas each salt & pepper. Cook eggs for 2-3mins, or until the egg white is no longer translucent and the yolk is cooked to your desired consistency.
8. To serve, arrange the wilted greens on four plates, top with burgers, and then fried eggs. Enjoy!