A Personal Hero Workout @ CPMFITness …

A Personal Hero Workout @ CPMFITness …

(Written by our very own, Steve Chamles aka. Gus)

Captain Warren A. Frank, USMC was killed in action on 25 November 2008 in Ninewa Province, Iraq at age 26 while serving with 5th Air and Naval Gunfire Liaison Company. Raised in Cincinnati, OH, 2004 graduate of the Citadel, he is survived by his widow Allison, daughters Sophia Lynn & Isabella Grace, sister Sara, and parents Warren and Rebecca.

Warren and I joined the same unit in the summer of 2005 and served together there until early 2008. I got to know him both professionally and personally – trained with him, partied with […] Read more

Lets Stay FIT or Get FAT?

Lets Stay FIT or Get FAT?

Have a lot of fear the holiday are here! This is the time of the year that can make or break our Health and FITness 2016 goals. The average American will gain anywhere from 1 to 10lbs from Thanksgiving day to New Year’s Day #yikes! But the scarier stat is that they will NOT lose the weight. The weight they gain will inevitable ‘rollover‘ to next year! Creating a vicious cycle of weight gain for years to come.

Below are 5 examples (from a blog post by the WLC founder Andy Petranek) that create that kind of weight gain this time […] Read more

I am “Thankful” For CPM!

I am “Thankful” For CPM!

As I was sitting at the dinner table on Thanksgiving Night, we all went around and said what we were thankful for…..

I had so many things running through my head that I could not process this question into one answer. There was so much I was thankful for, and I wanted to say it all;

How did I condense this question into one sentence…

and why should I have to?

I am thankful for my friends and CPM family!

I am thankful for my health and ability to educate people on their health and well-being.

I am thankful for the gifts and talents that I […] Read more

CPM Week of Workouts: Nov 28 – Dec 2

CPM Week of Workouts: Nov 28 – Dec 2

Quote of the week
Success is on the other side of your comfort zone…
 

Monday: Let the Thanksgiving Detox continue! Part A: EMOTM of Burpee-over-bar paired with Deadlifts. Part B: 16-min AMRAP of Farmer Carry, Step-ups and DB/Ring Push-ups.  For those in the rowing challenge, there is no rowing in the workout which means you can come and row during class time! 

Tuesday: (Strength Day) Part A: Build-up to a 1-RM Squat Clean followed by 7-rounds (3-min each) of heavy squat cleans and running! No rowing in workout=open rowing during class time!

Wednesday: (Strength Day) Time to get your Jerk On! Part […] Read more

Happy Thanksgiving CPM!

Happy Thanksgiving CPM!

Sleigh the Rower IV

Possibly the best way to avoid those unwanted holiday pounds. Sign up for Sleigh the Rower IV by putting your name on the board at the gym. We will have lots of options for you to get to the gym and row. Keep an eye on the schedule for available times.

Black Friday WOD

Join Emily and Babs for a kick-butt post-turkey day workout. We need to exercise more than shop, right? I think so!

Thank You CPM!

We all have so many things for which we should be thankful. Since this was a crazy busy week, I thought I would […] Read more

Stay On Track this Thanksgiving CPM …

Stay On Track this Thanksgiving CPM …

It is the infamous day where we gather around the table with family and friends and partake in some delicious delicacies. We then watch football, go to movies, play games, etc… all while usually consuming more yummy treats … By the time you hit the pillow you feel like one big stuffed turkey!

Here are 5 simple tips to stay on track and not over indulge this Turkey day…..

1. Eat a Good Healthy Breakfast – Many of us do not eat as we want to “Save up for dinner”. This is a big mistake, as you will then gorge on the […] Read more

Who Wants to be a Millionaire? #morethanmoney

Who Wants to be a Millionaire? #morethanmoney

Why should you strive for financial success?

For the money you will receive?
For the attention you might garner?
What is your reason?

I used to think those were great reasons why until I came across a better reason that would shifting my thinking and change how I viewed myself and the world around me.

Now lets flip this to the health and FITness side. I like to think and coach conceptually. What works to achieve financial independence can also be applied and transferred to ‘FITness Independence’.

Why should you strive for ‘Physical Independence’?

To wake up and be pain free everyday?
To build an anti […] Read more

CPM’s Guide to Stay on Track This Thanksgiving ….

CPM’s Guide to Stay on Track This Thanksgiving ….

It is the infamous day where we gather around the table with family and friends and partake in some delicious delicacies. We then watch football, go to movies, play games, etc… all while usually consuming more yummy treats … By the time you hit the pillow you feel like one big stuffed turkey!

Here are 5 simple tips to stay on track and not over indulge this Turkey day…..

1. Eat a Good Healthy Breakfast – Many of us do not eat as we want to “Save up for dinner”. This is a big mistake, as you will then gorge on the […] Read more

CPM Week of Workouts: Nov 21-25

CPM Week of Workouts: Nov 21-25

Quote of the week

Monday: “Strength Day” –  Part A: Snatch 1-RM build-up. Part B: 12-min AMRAP of Snatch paired with doubles! Let the fat blasting and muscle boosting begin our Thanksgiving week! 

Tuesday: A conditioning 24-min AMRAP filled with 5 T2B, 10 Ball Slams and 15 Squats. And to keep the calorie burner going, 10 burpees have been added every 4-minutes. Which means maybe one more helping of pie:-)

Wednesday: “Chipperroo” – Lots of goodies in this one! We work are way down and then build back up with running, KB swings, wall balls, pull-ups, rowing and dip. Perfect WOD before […] Read more

Are You Smart Enough To Scale?

Are You Smart Enough To Scale?

Sleigh the Rower IV

Possibly the best way to avoid those unwanted holiday pounds. Sign up for Sleigh the Rower IV by putting your name on the board at the gym. We will have lots of options for you to get to the gym and row. Keep an eye on the schedule for available times.

Black Friday WOD

Join Emily and Babs for a kick-butt post-turkey day workout. We need to exercise more than shop, right? I think so!

CPM Sweatshirts

We are ordering our super cozy CPM sweatshirts! They are $49 each and you can order red, blue or both Get your name […] Read more