CPM Workouts June 1 – 5

Quote for this Week… Your goal(s) will NEVER interrupt you… You HAVE to pursue them! All the time!!

Monday: Strength session of Deadlifts! We will coach you through how to stabilize your entire body to help translate to lots of movements we do and result in a leaner and stronger YOU! Conditioning includes some pushups and double under intervals. #TGIM

Tuesday: Work and rest intervals of KB Swings + Hang Pwr Cleans + Ball Slams. High heart-rate and fast moving during each set and 2 min to recover. Attack each set like its the 1st round – every round 🙂

Wednesday: Mother Plucker’s initial workout introduction […] Read more

What’s Up At CPM? Find Out Here!

100 Day Push-Up Challenge
Summer will be here soon. Let’s get 3 things accomplished…


Introducing our 100 Day Summer Push-Up Challenge. Sunday, June 21st (first day of Summer) is Day 1. Monday, September 28th is Day 100.

Do 1 push-up. Each day you add a push-up until you have the entire 100 days and 100 push-ups complete. For instance, Day 51 is 51 push-ups, Day 74 is 74 push-ups.

You have the entire day to complete the push-ups for that day. If you miss a day, you can buy back in, you can complete them on the […] Read more

Tuna Tomatoes … Yes Please

This is a perfect snack, lunch, or lite dinner recipe. It is quick, easy, and tastes delicious.


8 – 10 small tomatoes

2 3-oz. cans  albacore tuna (I like in water)

10 pitted kalamata olives, minced

2 tablespoons minced fresh parsley

1 tablespoon capers, drained, rinse

1 tablespoon olive oil

1/2 teaspoon minced fresh rosemary leaves

dash of pepper

1 teaspoon of garlic powder


1. Line a baking sheet with parchment paper. Cut a thin slice off the top of each tomato. Gently scoop out tomato seeds and pulp, leaving shell intact.

2. In a medium bowl, mix tuna, olives, parsley, capers, olive oil, thyme and pepper, breaking up large chunks. Season with salt and additional pepper, […] Read more

Action Steps for Change

Last week I spoke about the SECRETS TO CHANGE is that there really is no secret. I know we all want change but I think most of us underestimate what it will really take for us to create (and keep) the change we desire. However change can definitely happen and like we said last week your have to have the right mindset first. But after that, what is next? Here are some specific action steps to take…

1. Get mad.
I’m serious, you have to really get mad. You have to significantly increase the pain of NOT changing. Staying the same, maintaining […] Read more

The Benefits of Core Strength ….

The Past 3 Weeks Monday’s Theme has been Midsection Madness. Yes it feels great to work those abs and toning abs for summer is most people’s main desire .. but should it be?

Building your core is so important and vital to your overall health and wellness. It aids in low back protection, protects central nervous system and abdominal structure, and gives you good posture.

Here is a great article from Readers Digest on how much importance core strength plays to your overall health.

After reading this article you will expand your view on why looking goodin a swim suit is just a small role […] Read more

CPM Weekly Workouts May 25 – 29

Quote for this Week… Don’t wait for the storm to pass… Learn how to dance in the rain ~ Perfect for this Memorial Weekend Weather.

Monday: Memorial Murph! 8:30a and 9:30a classes only. Lets ROCK the gym! #nuffsaid

Tuesday: High Intensity on the Rowing with 3 different types of heavy carry’s. Great conditioning + full body workout. Lots of grip work!

Wednesday: 20 min AMRAP with running, KB swings and Ball Slams. Oh by the way a 50 sit to stand buy in. No zippers on shorts ladies.

Thursday: High volume of Running with some Double Under’s at the front and back end of this […] Read more

School’s Out!

Memorial Day Schedule
Friday, May 22nd – Normal Class Schedule
Saturday, May 23rd – Normal Class Schedule
Sunday, May 24th – No Sunday Yoga
Monday, May 25th – 8:30 am CPM GRIND, 9:30 am CPM GRIND

Fun Family Workout!
The family workout on Saturday was so much fun so we decided we needed to do it again. Mark your calendars for Saturday, June 13th at 9:30 am. Cost is $5 per family member that joins you. We will have a super-fun team workout planned for your family. You will need to create an account for each family member and have them sign the Health Waiver. Here is […] Read more

Conquering Tournament Season ….

With Soccer Tournaments, Baseball, Track, etc .. There seems to be a long road of weekend activities in your future .. So here are some great tips to leave you feeling successful and keep you on track during your “season”.

1. Steer clear of the snack stand You can bring your own snacks for you and the team. Bring items like raw nuts, grass-fed beef jerky, larabars, orange slices, grapes, waters, flavored waters, and veggies (like carrots and celery). These will make you feel great and make you and your child perform better at your sport.

2. Plan ahead. Arrive at the […] Read more

Secrets to Change…

I have an important question for you…

“Do you want to change? Do you want to improve something about yourself? Maybe a behavior, habit or even your entire lifestyle?”

Let me go ahead an answer these questions for you…

“No you don’t!”

Yeah yeah I know you ‘say’ you do. But you know how I know you really don’t want to change yet? Because you already would have (or really on the road to change). You already know how to do it but you haven’t yet.

The secret to change is… There is no secret; people you know have changed, there are more books they […] Read more

Post Workout Musts ….

Now your workout is done you are feeling great, but many of us miss some key points in avoiding injury, fueling our body, and taking the proper steps to keep our body healthy and feeling great today and for many years to come.

Here are four key components that most people forget or ignore in their health and fitness regimen. When you add these to your routine you will feel like a million bucks!

#1 Forgetting Your Cool Down:

Warm up is great but look at the great Michael Phelps, who talks about one of the most important things he does when training or […] Read more

CPM Weekly Workouts May 18 – 22

Quote for this Week… There is NO such thing as Time Management. It is simply Self Management. Those who do not find time for exercise will have to find time for illness. -Earl of Derby

Monday: Ab City continues. Situps + Knees to Elbows + Toes to Bar combine with Back Squats. #AandA to start your week off right!

Tuesday: Split Jerks is on the menu. Great opportunity to get some time and coaching on getting the bar from Shoulder to Overhead the most efficient way. The conditioning will have box jumps, man-makers, Jerk with DBs and Handstands. Lots of skill work and full […] Read more