CF Incentive Program

(April 30-May 13): As you know, CF is undergoing some construction. And the CF website will get a refresher, too. Write an essay about CF and get in the running to win a 10-class punchcard. Write about “What is Corps Fitness?” Write about “What Corps Fitness means to me?” Write about “What makes Corps Fitness Special?” Whatever grabs your fancy. Prepare a short essay. Send it to Matt (mjdicintio at by May 13th. 1 winner will be chosen to have his/her essay featured prominently on the new website and receive a free 10-class punchcard. Notice: all entries may be used as testimonials on the website or in marketing materials.

Yes, another diet/nutrition/weight loss/body transformation challenge. But so many people are at such diverse points in their nutrition/diet/body that it’ll be different this time. Starting Monday April 30 – Sunday May 27. 4-week challenge. Your goal is to go 100% full discipline. No sugar, big paleo, wicked zone, 4-freakin’-HB…for 4 weeks tracking everyday at Livestrong. So to “win” you have to do every day at Livestrong. Each person who hangs for the 4 weeks hard core on the dietary plan—gets 2 free classes.
We aren’t gonna get hung up on the numbers (we’ve done those challenges for 3 years). This time it’s simply about the DISCIPLINE!

We know diet/nutrition is the key. For us, performance at the gym is paramount. And if 15lbs of useless fat is holding you back from pullups, jumping, and running…then let’s lose it! Everyone has a chance to succeed. Follow the plan…do it exactly…do it everyday…for 4 weeks and there is no way…no way…you won’t transform your body.

What do I do again?
1) Register at and send a note to mattjd to join our group (if you are already part of the group, we are just using the old one )
2) Staring Monday April 30…log all your food, every day until Sunday May 27.
3) Eat only protein, veggies, nuts/seeds…drink water.
4) Weather the storm of the sugar withdrawal for the first few days!
5) Do CF high intensity workouts 3x a week. Walk, run, do yoga, swim, stretch, and relax!
6) Lose fat, build muscle, change your life!

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  1. Pags says:

    gonna have to try and test out on thursday, got stuck at work tonight.

  2. Maria N. says:

    This one was a validation for me of how effective heavy KB swings are. Feel much stronger on K2E’s and other exercises involving core strenth since getting one for “home use”. Took Scott D’s advice on doing 75 straight through and Tabata.
    Warning: DON’T store it in the middle of the kitchen floor…hazardous.
    Monday “Did you know…?” Swing ‘em if you got ‘em.
    .So we’ve been over the efficiency of KBs (calorie burn) And we’ve been over what “good abs” and “strong core” are. A recent study now shows working out with KBs ”improved strength in the trunk and core muscles, compared with the control group. Over all, working out with kettlebells reduced lower back pain by 57 percent and…

  3. BobF says:

    I couldn’t let Maria walk away with it…….

    Monday “Did you know…?” Wow!
    October 3

    I could have done more. I could have done so much more. “Be impressed by Intensity, not Volume.” -G. Glasman, CrossFit founder Fitness and athleticism across broad domains are only obtained through efficiency and intensity.

    “I could have been a contender!”

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