CPM Week of Workouts Jan 1 – Jan 5

CPM Week of Workouts Jan 1 – Jan 5

Are you ready to pull the trigger CPM!

 

We have some great workouts in store for you this week, so get ready to #get2thegym.

Monday:  New Year’s Day!  Join us for a special workout.  You definitely won’t want to miss it!

Tuesday:  Who doesn’t love starting the workout with Turkish Get Ups! Then we have squats, push-ups, lunges and running.

Wednesday:  Get ready for some Kettlebell Fun!!

Thursday:  All the squats, Front Squat, Back Squat, OH Squat.

Friday:  Going old school with some Bench Press.  Part B has sit-ups, burpees, deadlifts and Double Unders!

 

The O-Board Says…

Happy New Year!
We have a special workout planned, come join us!!

[…] Read more

Gym Rat Chit Chat – Todd Boote, Booty, Boo-tay

Gym Rat Chit Chat – Todd Boote, Booty, Boo-tay

Episode 4

This week, I interviewed Todd Boote. Todd is possibly one of the nicest guys at CPM. Settle down everyone… I think you are all nice. But if you’ve been fortunate enough to talk to Todd, you understand why I say that. He’s soft spoken, kind and genuine. And lucky for us, he’s starting to coach!

In this episode, I asked Todd…

How do you actually pronounce your last name?
Have you considered permanently changing the pronunciation (and spelling) of your last name to Booty?
Why are you so good at muscle-ups?
What is your favorite workout?
Who are your […] Read more

Could taking risks be the missing ingredient to our happiness?

Could taking risks be the missing ingredient to our happiness?

I was recently asked to define my risks for 2018. This has been a bit challenging as I realize most of my life has been about playing it safe. I like to stay in one lane. I don’t like a lot of interruption and like to take things at my pace. Taking risks is scary. My mind immediately goes to why would I let myself become so vulnerable? After doing a little research I have come to the conclusion that every decision we make has a consequence and is not 100% certain. We risk everything without even knowing it. So […] Read more

2018 Groundhog Year? Or? Pull the Damn Trigger?

2018 Groundhog Year? Or? Pull the Damn Trigger?

Every New Year you can have the same year over and over again. Based on the stats… 78% of people quit their New Year’s Resolutions by the 3rd week of January.

You can find yourself in a routine where things get really comfortable, where things are certain and predictable, where there is very little stress—and where you are not challenged to grow.

This is to accept comfort and mediocrity over growth and reaching your potential.

Life can feel really slow in the moment but will move really fast when you look back. And the older we get the faster it moves.

To this I’d […] Read more

CPM Week of Workouts Dec 25 – Dec 29

CPM Week of Workouts Dec 25 – Dec 29

Happy Holidays CPM!

We hope everyone is getting to enjoy time with family and friends.  We can’t wait to see you back in the gym!

 

Monday: Merry Christmas! ?

Tuesday:  Start the workout with a Power Snatch and Strict Pull-up.  Part B has more Power Snatches, Pull-ups and Cal row.

Wednesday:  Strength day with some Back Squats. Workout has some running, KB snatch and burpee box jumps.

Thursday:  Part A has Bar Hang and HS hold.  Part B is wall balls, Hang Power Cleans, and HSPU.

Friday:  Clean and Jerks, running, KB swings, running, and burpees.

 

The O-Board Says…

MERRY CHRISTMAS!

[…] Read more

Gym Rat Chit Chat Episode 3 – Courtney Hughes

Gym Rat Chit Chat Episode 3 – Courtney Hughes

Episode 3

Courtney Hughes doesn’t need much of an introduction. If you go to CPM, you know who she is. Courtney is a force to be reckoned with in the workouts and she’s a blast to hang around. Her positive attitude makes you want to workout with her, be friends with her and be like her ?   We are so fortunate to have Courtney coaching at CPM. Her coaching style and her movement skills along with many other things make her a fabulous coach. Thank you Courtney for being a party of my life! ?

In […] Read more

The Mod Squad – Healthy Holidays

The Mod Squad – Healthy Holidays

Happy Holidays!

This is a busy time of year for most of us. Work, school, family are all pulling us in so many different directions that it can be hard to take time for ourselves.  It can also mean eating treats we normally wouldn’t and traveling to see family and friends.  This week’s video is here to save your holiday!

I have put together a series of poses to help everyone spending long amounts of time in a car or plane or just sitting more than usual.  Plus, BONUS, many of these moves will also help us with our digestion.  […] Read more

My Top Books in 2017

My Top Books in 2017

The tradition continues from last year list (2016 Top Books) of my top books for the year! Our mind is a powerful thing to waste. We focus some much of everything from the neck down. But your life can transform by simply focusing on the opposite, everything from the neck UP!

Everything we succeed with or struggle with all happens in the mind. Our thoughts become words. Words become actions. Actions turn into habits. Habits shape your character. And your character leads to your destiny.

The list below is not about physical FITness and all about Mental FITness.

5 Second Rule = HARD COVER / AUDIO
This is my […] Read more

CPM Week of Workouts: Dec 18 – Dec 22

You CAN do it!  All you have to do is try.

 

As we head into this busy time of year, make sure you are taking care of yourself CPM by getting to the gym!

Monday:  Start your week strong with FRONT SQUATS.  Get some more meters in with some rowing, slam balls, front squats and clean and jerk.

Tuesday:  Practice that pulling strength with rope climbs.  Not to worry, we have plenty of options for the rope climb. We are also throwing in some toes to bar, OH lunges and running/rowing.

Wednesday:  It’s the Christmas Cookie Crusher. ?   Too many good things to list, so come […] Read more

Gym Rat Chit Chat Episode 2 – Lisa Zahn

Gym Rat Chit Chat Episode 2 – Lisa Zahn

Episode 2

In my second episode of Gym Rat Chit Chat, I am talking to Lisa Zahn. Lisa has been a member of CPMFITness for a while now and has recently transitioned into a coaching position with us. I am honored to consider her a great friend. Fun fact, Lisa is the most competitive, non-competitive person I know ?   If you are looking for good movement progressions, Lisa is your girl. She’s like a walking gym encyclopedia and we are very fortunate to have her as a member and coach!  Thank you Lisa for sharing your time […] Read more

Thoughts by Nicole

Thoughts by Nicole

New Chapter

So the time has finally come for me to get in on the mix of sharing my thoughts with the CPM family. Not going to lie, I put up a good fight. Writing is not my strength but I know that stepping outside of one’s comfort zone is one way for us to grow…so here we go!

I started my journey with CPMFitness during the BAFW in Jan 2014. I was mostly curious about what the rave was all about as I had a few friends that were members. I had no intention of joining a gym. I liked to […] Read more

Join Us This Friday to Celebrate Annie #happy36th

Join Us This Friday to Celebrate Annie #happy36th

December is one of the most important days on the calendar year for me! It is my PFL, the love of my life and my best friend’s birthday!

Because Annie is like a Fine Wine we are having a Special Wine Down Yoga and Hangout THIS FRIDAY night = CLICK THIS LINK

As I reflect on this last year with her and how lucky I am to have her so apart of my day and life I came up with 3 Things I’ve Noticed about her this year and 6 Reason Why I Admire Her So Much!

A. You’ve gained and given more life experience.

It’s a given. […] Read more

Avoid The Christmas Chaos CPM …

Avoid The Christmas Chaos CPM …

It is very easy with the chaos around us to loose site on what is important.

They always say that in order to succeed and take things in your life to the next level one must be thankful for the things you have already been blessed with in your life.

The things that come to my mind is:

FAITH – Everything we do or receive comes from the power from the Lord. Life is a wonderful filled with up’s and down’s that make everything you do worth it. Having faith in GOD makes anything possible. And it is a wonderful relationship to have.

FAMILY […] Read more

CPM Week of Workouts: Dec 11 – Dec 15

A good workout is a great way to clear mind your mind.

 

Ready for another great week of workouts CPM!!

 

Monday: Start your day off with a build up of TGU (Turkish Get Ups). Then we have a row for cals, dips, and more TGU’s.

Tuesday:  Another hero workout – “Tiff”.  Run/row, followed by C2B pullups, hang squat cleans and push press.

Wednesday: Get your grip ready!! We have a bar hang with a run/row and pushups.  Great finisher of squats, KB swings, step-ups, and v-ups.

Thursday:  Strength Day! Part A Deadlift 1 RM. Part B, farmer carry, box jumps, toe 2 bell, doubles and […] Read more

Gym Rat Chit Chat – Marin Bortnem (The Mayor of CPM)

Gym Rat Chit Chat – Marin Bortnem (The Mayor of CPM)

Episode 1

Welcome to my first episode of Gym Rat Chit Chat! This week I had the opportunity to sit down with Marin Bortnem. Marin has been at CPM for 4 years… that’s right 4 years! Amazing. She is by far one of the funniest people at the gym and the most fun to workout with.

In this episode, I asked Marin

what keeps her coming to the gym
questions about her super fun home life where she is greatly outnumbered by the male species
what makes her mad at the gym
what gets her excited at CPM
and last but […] Read more

The Mod Squad – Yoga Gear

The Mod Squad – Yoga Gear

How many different types of yoga mats can there be?

Any new sport often involves new gear and yoga isn’t any different.  Most yoga studios will have mats available for you to use, but if you don’t want to be on top of mat that everyone has been sweating on, then purchasing your own yoga mat is a must.  There are a wide variety of yoga mats out there and largely what you get will be based on personal preference.  Do you want a lot of cushion or very little.  Does the mat have enough grip to keep you from sliding off once […] Read more

CPM Lingo; Part 2 (Rosetta Stone)

CPM Lingo; Part 2 (Rosetta Stone)

Building off last week’s post of CPM Lingo (Terms and Phrases) I’d like to introduce Part 2 of our CPM Lingo involving what you will see on the board everyday.

As most of you are now aware, we have changed our introductory process with new clients by starting with Personal Training 1st before graduating them into group classes. While personal training does help improve quality by ensuring people aren’t Cleaning or Snatching for the 2nd time in their lives in their first group class…

Let’s be honest…

We teach our clients a boatload of movements! And even after 20 sessions, many people are still […] Read more

Start Your Goal Setting Today Don’t Wait to the New Year …

Start Your Goal Setting Today Don’t Wait to the New Year …

Why wait for the New Year to accomplish all your resolutions ??

Why not start now and get a head start and be in a great routine when everyone else is scrambling to make it happen in 2018.

45% of Americans make New Year’s Resolutions, so thats roughly 77.5 million Americans making their resolutions. The shocker is only 8% are actually successful at achieving them.

However, you can be part of the 8% whose lives are improved because they chose to start on a positive new path early.

Here are some great tips on how to get a head start and create a positive […] Read more

CPM Week of Workouts: Dec 4  – Dec 8

CPM Week of Workouts: Dec 4 – Dec 8

Success doesn’t come from what you do occasionally. It comes from what you do consistently.

 

Monday:  We get started with a little row/run, plank and mountain climbers.  Part B has more rowing with shoulder 2 overhead, evil wheels, and finishing up with KB swings.

Tuesday: Get ready to get that heart rate up! We have double unders, pull-ups, squats and SPRINTS!

Wednesday:  Lots of barbell with a little bit of burpees.  Get ready to Beat dat Clock in Part B with 4 minute rounds of running and DT (deadlifts, hang power cleans and push jerk). This will be fun!!

Thursday:  Part A we are […] Read more