IMPORTANT NOTICE: There will be NO spin class at 9:30AM tomorrow, Tuesday, 11/15. Aimee is ill, but never fear, she will be back at it making you sweat next Tuesday for a little pre-Thanksgiving BURN!
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 kick@$$ 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!
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.
**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
A few updates while you’re enjoying your margaritas today!
THIS SUNDAY May 8th is Mother’s Day - All moms workout for FREE this week!
A FOND FAREWELL
For those of you who don’t know, the Owens family is moving to Florida very shortly :(. Please join us after the 9:15 AM CrossFit class THIS SATURDAY May 7th to send them off CF-style!
TEACHER APPRECIATION
We’re rolling out a new pricing schedule for our teacher members! Check out the top of CF’s fees page for more information! With summer fast approaching, what better way to stay in shape for keeping up with those kids than to participate in CF? Try out a new class time, meet new CFers, stay in shape… what more could you ask for??
SUMMER KIDS CLASSES
See yesterday’s post for summer kids class information!
MURPH - Reminder!
Did all those pullups this week remind you of something? MURPH is coming! A HUGE 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
- CFers, join us for a CFer social hike up to the Pinnacle in Hamburg next Sunday May 15th. Meet at CF ready to leave at 8:30 AM, or meet in the 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.
- 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!
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 9:45 AM with Chris. Come on by and the take advantage and participate in our incentive program!
WEEKEND INSTRUCTORS
Friday 5:30 PM – Gretchen
Sunday 8:30 AM – Brian
Sunday 9:30 AM – Skills is no longer on the schedule.
MURPH
A HUGE thank you to Rob and Kim R for sponsoring the Murph Challenge again this year! Check out Tuesday’s blog post for details on how to sign up (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. 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
- Sunday May 8th is Mother’s Day! All moms workout out for FREE!
- Have you done the Kaag Challenge yet? You’re in for a real treat 😉 We’re extending it 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).
For now folks are looking to get outside (and who can blame you!)
- There is no longer spin / krank class on Saturdays.
- Starting next week (5/4), Lisa’s Wednesday spin / krank is on hiatus for the summer.
SPIN / KRANK
A great way to get in some zero-impact base mileage, especially on rainy spring days!
Regular spin / krank schedule:
– Tuesdays 10:30 AM with Aimee
– Wednesdays 6:30 PM with Lisa - on hiatus for summer. Return TBD (see above)
– Thursdays 6:30 PM with Mike
FREE INTRO CLASSES
Next Intro to Corps Fitness class will be Saturday 5/14 at 9:45 AM with Chris. Come on by and the take advantage and participate in our incentive program!
WEEKEND INSTRUCTORS
Friday 5:30 PM – John
Sunday 8:30 AM – Gretchen
Sunday 9:30 AM – Owen (open time and CrossFit skills) Skills is no longer on the schedule.
Did you do your taxes yet?? Sometimes adulting is no fun… But sometimes it is, like when you come to CF and get to play with all of your friends!
PAGS Fundraiser at Texas Roadhouse - TONIGHT
Save a night of cooking dinner, and contribute to a great cause! Texas Roadhouse is holding a fundraiser dinner from 5-10 PM TONIGHT. Stop in and support a great organization and our fallen hero! You must bring along a copy of the flier to be able to contribute to the fundraiser - TRS holds a copy of the flier with your receipt when you pay.
ANNOUNCEMENTS
Join Senator Judy Schwank at Corps Fitness this Saturday for a blood drive!
- Remember to check out the CF Loyalty Program and Incentives we announced earlier this month: Earn points, get stuff!
- The KAAG CHALLENGE is ON! Let an instructor or Chris know when you want to try your hand at it! Riley is available for moral support, and Carter is always happy to yell at you to go faster!
- Please pardon our appearance as we rearrange and perform some spring cleaning! Lots of great changes are coming, including repurposing the spin room as part IM ABLE office and part kids room (when needed), moving spin to the former kids area. The former IM ABLE office will become a retail / social area for all CFers. Thank you for your understanding!
SCHEDULE UPDATES:
- Effective starting NEXT week, we are putting the Wednesday 6:30PM CrossFit class on hold for the spring and summer. Join in the 5:30PM class to get your CF fix!
- The 7AM Saturday class has been wobbly in attendance for a bit… so we’d like feedback from everyone. We still want to offer 2 classes on a Saturday, but want to know what works best for our members. Folks can reply to comments on blog, can reply to comments on FB or send an email to [email protected] as per their choices. If you have a preference, PLEASE respond….if there are no responses, we will make the change ourselves, but we’d rather here from you!
Saturday class choices:
7:30AM and 9:00AM
8:00AM and 9:15AM
8:15AM and 9:30AM
SPIN / KRANK
A great way to get in some zero-impact mileage, especially on rainy spring days!
Spin 9:30 AM 4/16 – Aimee
Regular spin / krank schedule:
– Tuesdays 10:30 AM with Aimee
– Wednesdays 6:30 PM with Lisa
– Thursdays 6:30 PM with Mike
– Saturdays 9:30 AM with rotating instructors (exceptions will be noted in blog updates / see above)
FREE INTRO CLASSES
Next Intro to Corps Fitness class will be Saturday 4/16 at 9:45 AM with Chris
Intro to CrossFit classes are suspended until further notice
WEEKEND INSTRUCTORS
Friday 5:30 PM – John
Sunday 8:30 AM – Emily
Sunday 9:30 AM – Owen (open time and CrossFit skills)
SPECIAL EVENTS
Piper McDonough Workout tomorrow 4/1, all class times! Dedicated CFers Tim and Emily McDonough have a pup in serious medical need. In true Corps Fitness fashion, we’re rallying workouts to offer Piper and her family a little extra fight. If you’d like to help Piper with her fight by helping defray her exorbitant medical costs, there will be a collection bucket in the lobby. If you choose, you can either offer a flat donation or you will have the option of paying a dollar amount for each Round you accumulate in the workout….your choice. Workout will be a hybrid format.
“Dogs are not our whole life, but they make our lives whole.” -Roger Caras
We’ll be announcing two new membership perks on Friday 4/1! Stay tuned to our blog and facebook page to see what’s cooking!
Saturday 4/2, Corps Fitness will be hosting female Marine Corps Poolees and a female drill instructor from 10 AM - 3PM. Feel free to stop by or stick around after 9:30 to see what it’s all about. And trust me when I say the female DI might just make our own instructors seem like gentle kittens! Welcome, future Marines!
Sunday 4/3, The Wilson IM ABLE Chapter is hosting a Running Out Loud 5k and Last Chance Egg Hunt, raising money for a grant to local student Emily M. Check out more on their website! Race-day registration is available!
OCR TRAINING
We need 2 more participants to make this class happen! Spread the word!
Classes with Van will be held Thursday nights at 6:30-7:30 PM from April 7th – May 5th. You do NOT have to be a Corps Fitness member to join in these classes!
Current CF member – $40
Non-CF member – $75*
*Includes a one-time opportunity to purchase a one month unlimited CF membership for $90.
This class is a huge deal compared to the prices at other locations. And if you take advantage of a CF membership when you’re finished, you’ll be sure to stay in racing shape (or better) for the entire season!
SCHEDULE UPDATES
We are re-configuring some spaces in the gym to work the best for everyone, and the spin classes will be moving onto the main gym floor starting April 1st. Due to this change, the class times are changing to what is indicated below. With this change, we welcome our IM ABLE adaptive athletes to come out during any regularly scheduled CF / CrossFit class time and take advantage of the opportunity to work out alongside the entire class!
SPIN / KRANK
Spin on Thursday night at 5:30 with Mike Vecchio!!
Spin 9:30 AM 3/26 – NO CLASS DUE TO MARINE POOLEE TRAINING
As cycling season is beginning to ramp up, our spin / krank classes are a great opportunity to get those base miles in before the first race or big ride of the year!
Regular spin / krank schedule STARTING APRIL 1st* (see schedule updates):
– Tuesdays 10:30 AM with Aimee
– Wednesdays 6:30 PM with Lisa
– Thursdays 6:30 PM with Mike
– Saturdays 9:30 AM with rotating instructors (exceptions will be noted in blog updates)
FREE INTRO CLASSES
Next Intro to Corps Fitness class will be Saturday 3/26 at 9:45 AM with Chris
Intro to CrossFit classes are suspended until further notice
CROSSFIT OPEN
Congratulations to ALL CFers who participated in the OPEN this year! Hopefully you learned something about yourself, tried a few new movements, and got something out of it. Final CFer results are posted below!
GOT THE NERVE – CFer DEAL - Expires TOMORROW
FLASH SALE for GTN registration, all CF members have the opportunity to register for the 13th annual triathlon at 2015 rates. Race is May 21st, flash sale runs through April 1st. Email [email protected] to get the registration code.
WEEKEND INSTRUCTORS
Friday 5:30 – John
Sunday 8:30 AM – Emily
Sunday 9:30 AM – Owen (open time and CrossFit skills)
A few updates for ya as you’re getting your corned beef’n cabbage and green beer today:
SCHEDULE CHANGES
REMINDER: Sunday morning class 3/20 will be held at 9:30 am! Back to regular schedule 3/27.
SPIN / KRANK
Spin on Thursday nights at 5:30 with Mike Vecchio, starting today!
Spin 9:30 AM 3/19 – Jenn Q
As cycling season is beginning to ramp up, our spin / krank classes are a great opportunity to get those base miles in before the first race or big ride of the year!
Regular spin / krank schedule:
– Tuesdays 9:30 AM with Aimee
– Wednesdays 6:00 PM with Lisa
– Thursdays 5:30 PM with Mike
– Saturdays 9:30 AM with rotating instructors (exceptions will be noted in blog updates)
FREE INTRO CLASSES
NO Intro to CrossFit class with Eddie on Saturday at 9:45. All CrossFit intro classes are temporarily postponed until further notice as we evaluate the schedule.
Next Intro to Corps Fitness class will be Saturday 3/26 at 9:45 AM
MERCH
Need a little motivation with your morning cup of joe? Corps Fitness coffee mugs just arrived!
Limited shaker bottles and apparel are still available – stop by the desk / display!
CROSSFIT OPEN
16.4 to be released today! What will it be? I’ve heard guesses for pistols. Maybe reps for time? Haven’t done box jumps yet either!
NEW OFFERING! OBSTACLE COURSE TRAINING
Details coming soon, but stay tuned for a 5-week Obstacle Course Training class with Van! Classes will be held Thursday nights at 6:30PM from April 7th - May 5th. You do NOT have to be a Corps Fitness member to join in these classes! More detailed information coming… including pricing. Sign Up sheets will be at front desk in the next couple of weeks.
*We are requiring a minimum of 8 participants in the session to make this happen.*
WEEKEND INSTRUCTORS
Friday 5:30 – John
Sunday 9:30 AM – Gretchen
Sunday 9:30 AM – Owen (open time and CrossFit skills)
Tunnel of Pain races last week to finish the Teleflex workout…
…and the exhausted aftermath
Spring ahead! Remember to set your clocks 1 hour ahead this Sunday!
FREE INTRO CLASSES
Next Intro to Corps Fitness class will be Saturday 3/12 at 9:45 AM
SPIN
Spin 9:30 AM 3/12 - Aimee
As cycling season is beginning to ramp up, our spin / krank classes are a great opportunity to get those base miles in before the first race or big ride of the year!
Regular spin / krank schedule:
- Tuesdays 9:30 AM with Aimee
- Wednesdays 6:00 PM with Lisa
- Thursdays 5:30 PM with Mike (begins 3/17)
- Saturdays 9:30 AM with rotating instructors (exceptions will be noted in blog updates)
Please welcome Emily M as a new Corps Fitness instructor! We are so excited to have Emily on board! She is one of the most motivating CFers you’ll ever meet, and a true representation of what Corps Fitness is all about! Please congratulate Emily when you see her, and try out her very first class this Sunday 3/13, 8:30 AM.
Welcome back, Mike V, as a spin / krank instructor! Mike may also be a familiar face for many CFers, as he balances his time between working, coaching, family, and has been kind enough to return to Corps Fitness as a spin / krank instructor beginning March 17th at 5:30 PM.
MERCH
New CF shaker bottles are in!
New apparel is still available - stop by the desk / display to check it out!
SCHEDULE CHANGES:
Sunday morning class 3/20 will be held at 9am!
CROSSFIT OPEN - OPEN GYM TIMES
Fridays 6:30-8:00 PM
Saturdays 10:30-11:30 AM
Sundays 9:30 - 10:30 AM
Mondays 4:30 - 5:20 PM, 6:30-7:30 PM
The following is a list of judges that will be available: Eddie, Emily, Sarah, Will, Owen, Amanda, Gretchen, Eric, Craig, Karen
If you want to do the open workouts but don’t want to “officially” sign up with CrossFit, that is awesome as well! The score sheet is posted on the whiteboard - feel free to update with your 16.3 and future scores, regardless of registration in the online Open. In this case, you don’t need an official judge, but can ask one if you want! Never hurts to have a little more critique on your form, etc.
Remember, you are responsible for securing your judge, showing up and being ready to go at the prearranged time! Also for submitting your own scores by 8 PM every Monday!
WEEKEND INSTRUCTORS
Friday 5:30 - Gretchen
Sunday 8:30 - Emily!
Sunday 9:30 AM - Owen (open time and CrossFit skills)