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Entries by Lisa Thruston

CPM Week of Workouts Dec 3 – Dec 7

CPM Week of Workouts Dec 3 – Dec 7

Make it a December to remember….

Monday: Plank, Double Unders, Rowing
Tuesday: Thrusters, Running, HR Push-Ups, KB SDLHP, Wall Balls, Russian Twists
Wednesday: Plank, Ring Dips, Bar Hang and Wtd Step-Ups, Burpees, DB? and Row for Cals
Thursday: Snatch, Box Jump, Run/Row
Friday: Row, RC, Push-ups, KB swings, air squats

The O-Board Says…

Part A. EMOTM 8min
Odd: 45 sec Plank Hold
Even: 25 Double Unders

Part B. 23.5min for Meters (partners use 1 rower)
P1 row 500m
P2 rest

[…] Read more

CPM Week of Workouts Nov 26 – Nov 30

CPM Week of Workouts Nov 26 – Nov 30

You are what you do, not what you say you’ll do…

Monday: Deadlifts, Toes2Bar, Rowing

Tuesday: Running, KB Swings, Wallballs, Box Jumps, Sit-ups, Push-ups.

Wednesday: KB Suitcase carry, KB Thruster, KB Snatch

Thursday: Knee2Elbow, Plate Ground2OH, Lateral Hop, Farmer Carry, Doubles.

Friday: Clean & Jerks, Cindy, Running.

 

The O-Board Says…

Part A. 2RM deadlift

B. Every 90 seconds for 15 minutes:
odd rounds – 2 deadlifts + 10 Toe to bar
even rounds – 200m Row

[…] Read more

CPM Week of Workouts Nov 19 – Nov 23

CPM Week of Workouts Nov 19 – Nov 23

We are thankful & grateful today and everyday for our
CPM community!

 

Monday: Partner Day! Rowing and Active Recovery

Tuesday: Pull-Ups, Back Squats, and Lateral Hops

Wednesday: Get ready for some KB Swings, OH Walking Lunges and Box Jumps

Thursday: Turkey Day!🦃 Start your holiday with some Clean and Jerks

Friday: Black Friday tradition of Row’d Kill

The O-Board Says…

10 rounds for Time:
P1 = Row 750 meters
P2 = Rest/*Active Recovery*

[…] Read more

CPM Week of Workouts Sept 10 – Sept 14

CPM Week of Workouts Sept 10 – Sept 14

Ready for some squats!

Monday: Single Leg RDL and Cal Row, BB Power Cleans and Doubles
Tuesday: OH Squats followed by Lunges, HSPU and more OH Squats
Wednesday: Dips and Doubles then Run and Pull-Ups
Thursday: Split Squat and Part B has Box Jumps, KB Swings, Jump Squats, Sit-Ups, Wall Balls and Running
Friday: Power Cleans. Part B is a Run, Power Cleans, Push-Ups and Squats.

The O-Board Says…

Part A
Every 90-seconds for 5-sets
10 Single Leg RDL (KB/DB)

Part B: For Time Complete:
24-16-8
Cal Row
DB Power Cleans
*70 Doubles after each round

[…] Read more

CPM Week of Workouts Sept 3 – Sept 7

CPM Week of Workouts Sept 3 – Sept 7

New Month…and some amazing workouts!

Monday: Labor Day!
Tuesday: Tempo Pull-Ups. Part B – Cal Row, Wall Balls and Dips
Wednesday: DB Snatch, Box Jumps and T2B
Thursday: Deadlifts. Part B – Hang Cleans, Push-Ups, Doubles.
Friday: Renegade Row and Bench Press. Part B – Front Squats and Ring Rows then Back Squat and Burpee Bar Hops.

The O-Board Says…

Labor Day!
Join us Monday at 8:30 and 9:30 at the Western Mall for a very special workout!

[…] Read more

CPM Week of Workouts Aug 27 – Aug 31

CPM Week of Workouts Aug 27 – Aug 31

Who’s ready to end August FIT!

Monday: Deadlift, Hang Clean and Push Jerk. Part B – Deadlift, Slamballs and burpee box jumps.

Tuesday: Running, DB Thrusters and Pull-ups.

Wednesday: Pistol Progressions. Part B – T2B, DB split squat, russian twists and farmer carry.

Thursday: OH Squat. Part B – Double Unders, Snatch and Run.

Friday: Run, Goblet Squat, Sit-ups, KB Swings and Run.

The O-Board Says…

Part A
EMOTM 14min
1 Deadlift
1 Hang Clean
1 Push Jerk

Part B. AMRAP 12min
5 Deadlift
18 Slamball
17 Burpee Box Jumps

[…] Read more

CPM Week of Workouts Aug 13 – Aug 17

CPM Week of Workouts Aug 13 – Aug 17

Monday: “Cardio Carl” – Running, Rowing and Double Unders

Tuesday: Part A: OH Squats. Part B: 12-min AMRAP of wall balls, toe to bar, KB snatch and sprints

Wednesday: Part A: Rack Jerk. Part B:18-min AMRAP of running, wall walks and KB Swings

Thursday: Part A: Quick 8-min AMRAP warm-up followed by squat cleans…ALOT of them!

Friday: Double or Nothing: 2-rounds of rowing, split squats, burpees, doubles, push press and push-ups!

[…] Read more