About Nicole Zacher

Nicole is a coach at CPMFitness. Health and Fitness have been a huge part of her life starting out as a young multiple sport athlete. She is always looking for the next challenge and a way to inspire others. Nicole also brings experience as a licensed physical therapist and when she is not at the gym she is probably coaching soccer or playing the role as a devoted mother and wife.

Entries by Nicole Zacher

CPM Week of Workouts: July 3 – 7

CPM Week of Workouts: July 3 – 7

Happy Birthday USA!

Monday: For those diehards that are wanting one more workout before the holiday we have a grinder set for you today.  A little of everything from running, KB work, plyometrics, abs and bodyweight movement. Looks like a lot of FUN!

Tuesday:  CLOSED July 4th, ??

Wednesday: We start the return back from the long holiday weekend with a 2k Row for time?  followed by a 5-round cardio duo of running and doubles. ?

Thursday: (Strength Day) Part A: 2RM Deadlifts followed by a conditioning 20-min AMRAP of farmer carry, weighted step-ups and pull-ups. I heard some talk about weighted vests with this one❗️??

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CPM Week of Workouts: June 26-30

CPM Week of Workouts: June 26-30

It’s Not About “Having” Time,
It’s About Making the Time! 

Monday:  (Strength Day) Part A: 1 RM Overhead Squat followed by a conditioning run? sandwich paired with more OH squats! ❤️

Tuesday:  We start off with some gymnastics followed by 20-min AMRAP of pull-ups, push-ups and squats. Today we are giving those that want an opportunity to scale ⬆️  to substitute in Muscle up’s, HSPU’s and Pistols ??

Wednesday: Midweek conditioning triplet of DB Squat Cleans, Burpees and Toes to Bar. Format will be 2-rounds of either 1-minute and 2-minute intervals. Heart rates should be racing today! ?

Thursday: Partner Cardio Day! Three 10-min AMRAP’s of running, doubles and […] Read more

CPM Week of Workouts: June 19-23

CPM Week of Workouts: June 19-23

New WEEK, New GOALS! 

Monday: How Fast Would Usain Bolt Run the Mile?? Respondents have suggested times as low as 3:55! That’s Crazy!!? Today we will have another chance to improve on our mile time. Part A: 1-mile run followed by a short run, KB swings, Box Jumps, Pull-ups and wait for it…MANMAKERS!!

Tuesday:  (Strength Day) Part A: 5 RM Back Squats ❤️  followed by a 15-minute AMRAP of HEAVY Back squats and Run/Row (you choose).

Wednesday: (Strength Day) Part A: 1 RM Snatch followed by Max Effort Burpees, Max Effort Doubles and Max Effort Row for Cals. Goal today is to get the heart rate high followed […] Read more

CPM Week of Workouts: June 12-16

CPM Week of Workouts: June 12-16

YESTERDAY
you said
TOMORROW
make it happen
TODAY!

Monday: (Strength Day) Part A: 1 RM Split Jerk followed by a triplet of Push Jerks, Box Jumps and?.

Tuesday:  4-rounds of HIGH intensity. Each round is 4-minutes in length of wallballs, medball cleans and rowing! The objective is to go has hard and fast as you can in each 4-minute round followed by a 3-minute recovery. 

Wednesday: Partner Day! First up is a row with doubles pairing. Then we jump into a 30-min AMRAP of pull-ups, push-ups and squats! Three of the simplest exercises to challenge the essential areas without having to do anything too crazy….priceless!

Thursday: (Strength Day) Part A: 10 EMOTM […] Read more

CPM Week of Workouts: June 5-9

CPM Week of Workouts: June 5-9

SUCK it up NOW
 so you don’t have to
 SUCK it in LATER! 

Monday:  We start the week with a partner warm-up of a short run and a chance to work on rope climbs and pull-ups. Second part is a chipper filled with doubles, air squats, RC/PU, push-ups, box jumps, sit-ups and rowing! That was a mouth full?

Tuesday: (Strength Day) Part A: 10 EMOTM of Squat Snatch (Snatch + OH Squat) followed by a conditioning couplet of running and power snatch. The run is short on this one. The quicker you get through each round, the more rest you get before the next one […] Read more

CPM Week of Workouts: May 29 – June 2

CPM Week of Workouts: May 29 – June 2

MEMORI★L DAY
Celebrate – Honor – Remember
 

Monday: The “MURPH” is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had. Come and join us for 1-mile run, 100 pull-ups, 200 pushups, 300 air squats and 1-mile run. Partition the pull-ups, pushups, and squats as needed.

Tuesday:  (Barbell Day #1) Hope you guys are ready for lots of barbell work the next few days! Today we have two AMRAP couplet’s. First one consists of power cleans and burpee over bar; 2nd […] Read more

CPM Week of Workouts: May 22-25

CPM Week of Workouts: May 22-25

ABILITY
is what you’re capable of doing. 
MOTIVATION
determines what you do.
ATTITUDE
determines how well you do it!

Monday: (Strength Day) I am hoping you all enjoyed last week as much as I did.  So why not start the week off where we ended with more Squats!! Part A: OH Squat 5-RM build-up followed by a 21-15-9 for time of OH squats and box jumps.

Tuesday: Sticking with the theme of last week with another Partner Day! This time it’s 5-rounds of all body weight movement: pull-ups, push-ups, sit-ups and squats. Bodyweight workouts improve strength, endurance, and power, and–if done right–can burn through […] Read more

CPM Week of Workouts: May 15 – 19

CPM Week of Workouts: May 15 – 19

When You Feel Like
QUITTING
Think About Why You
STARTED

 

Monday: (Strength Day) We open the week with a Push Press 3-RM followed by 4-rounds for time of SDLHP, Push Press and Back Squats. Sounds like a fantastic start to the week!

Tuesday: Partner Day! 25-min AMRAP of deck squats, KB swings, ball slams and running. I think you’re all going to dig this format:-)

Wednesday: I think this might be my favorite workout yet! 3-rounds for time of front rack lunges, burpees, front squats, toes to bar and power cleans. You don’t want to miss this mid-week killer! 

Thursday: (Strength Day) Part A: Deadlifts […] Read more

CPM Week of Workouts: May 8 – 12

CPM Week of Workouts: May 8 – 12

Your Health is an
Investment
Not An Expense

 

Monday: I hope you had a great weekend getting your vitamin D fix ?  and celebrating Cinco De Mayo!  Thinking a little mobility and gymnastics is exactly what the doctor ordered?  Join us today for bar work followed by 5-rounds for time of rope climbs, ring dips and v-ups. 

Tuesday: (Strength Day) Part A: Snatch 5-RM followed by a cardio blaster of running, hang snatch and burpees over barbell. Sounds like a few of you have figured out that I like burpees ❤️

Wednesday: Mid-week fun with a 25-min AMRAP of SDLHP, Box Jumps, KB swings, Broad Jump […] Read more

CPM Week of Workouts: May 1-5

CPM Week of Workouts: May 1-5

Quote for the week… 

 

F.A.I.L.
First Attempt in Learning 

 

Monday: I am hoping the weather forecast is not true and we do not wake up to ❄️ in the AM. However if we do, DT peeps get ready to burn some “brown fat!” We have two AMRAP’s on the schedule for today, first one consists of running, rowing and burpees followed by running, rowing and pull-ups! #energyburning #shivering #brownfat

Tuesday:  (Conditioning Day) 4-Rounds (5-min each) of Power Cleans, Toes to Bar and Double Under’s.  No worries we will get a little rest in between each round which means for 5-minutes it’s all out performances for everyone! […] Read more

CPM Week of Workouts: April 24-28

CPM Week of Workouts: April 24-28

Quote for the week… 
Gratitude
starts a chain reaction to
Happiness

Monday:  I hope you’re all enjoying the BUNS & GUNS, I know that I am!  Angie is on the menu today. This workout has four of the most basic of moves for any workout: pull-ups, push-ups, squats and sit-ups. One way to fail miserably is to sprint as hard as you can, and exert 110% of your energy for the first set before rest. A steady pace wins the race:-) 

Tuesday: Three-Element workout consisting of Running, Squat Snatch and Turkish Get-ups! Think better core stability and shoulder mobility:-) #Tuesdaytriplet

Wednesday: Two 10-Minute AMRAP’s filled with […] Read more

CPM Week of Workouts: April 17-21

CPM Week of Workouts: April 17-21

If you want to reach your goals
you must shrink
the size of your
BUT.

Monday:  Who’s Ready for some amazing BUNS & GUNS?!? Challenge starts today! If you still want in, you have time just talk to a coach and we will get you signed up.  We start the week off with 1-mile run followed by some goblet squats, sit-ups, doubles, SDLHP and box jump overs. What a great workout to burn off that Easter?  Candy! ?

Tuesday: (Strength Day) Part A: 1-RM Split Jerk followed by 10-Rounds for time of C&J’s, pull-ups, push-ups and lunge repeaters! A little push, some pull and lunges = […] Read more

CPM Week of Workouts: April 10-14

CPM Week of Workouts: April 10-14

Quote for the week…
Motivation
is what gets you started
Habit
is what keeps you going!

Monday: They’re Back!! You either love them or hate them. Man-makers are on the schedule for today along with a 1K row, 800m Run, Wallballs, KB Swing, Lunges and Sit-ups!  

Tuesday: (Strength Day) – Part A: Power Clean 2RM followed by a ladder down couplet of doubles and more power cleans. #yesplease??

Wednesday: We start the day with a fun partner warm-up using a Medball. Then we get into a conditioning 3-part WOD, 7-min each. First up is running, wallball sit-ups and doubles. Second is rowing, ring dips and […] Read more

CPM Week of Workouts: April 3 – 7

CPM Week of Workouts: April 3 – 7

    Quote for the week……
Everything you’ve ever wanted,
is ONE step outside
your COMFORT zone!

Monday: We start off the month of APRIL ☔️  with a Bang…the “Filthy Fifty”! 50 box jumps, 50 jumping pull-ups, 50 KB swings, 50 walking lunges, 50 K2E, 50 Push press, 50 Back Extensions, 50 Wall ball shots, 50 Doubles and last but not least 50 Burpee’s!

Tuesday: (Strength Day) I am not sure about you but I have really enjoyed the ?. this past month whether it was polar or grizzly? …I just liked it! Lucky for us it’s on the menu today. Part A: […] Read more

CPM Week of Workouts: March 27-31

CPM Week of Workouts: March 27-31

    Quote for the week……
Be the BEST version of YOU! 

Monday: We start the last week of March off with a Bodypalooza! It begins with a 100m Run and ladders up to 800m with KB swings, squats, push-ups and sit-ups in between. This should take care of both strengthening and endurance!

Tuesday: Part A: 10-min EMOTM build-up of power cleans, running, STO (shoulder to overhead) and jumping.  Part B. Two 7-min AMRAP’s. First Couplet is power cleans and handstand push-ups. Second is STO and bar muscle-ups. UFTA!!! ? #motherpluckerisinlove❤️

Wednesday:  (Strength Day) Part A: Overhead Squat 3-RM build-up followed […] Read more

CPM Week of Workouts: March 20 to 24

CPM Week of Workouts: March 20 to 24

      Quote for the week……
THE question ISN’T
CAN YOU
its 
WILL YOU!

Happy Monday! We start off today with some gymnastic movements. Part A: 5-Rounds of barbell sit-ups and handstand holds followed by a 15-min cardio burt of run/row, wall ball toss and T2B. My new goal is to start making gymnastics more of a priority. In the functional fitness world there is nothing more functional than having complete control of the movement of your body.

Tuesday: (Strength Day) Part A: Strict Press 2-RM build-up. Part B:  20-min Partner AMRAP of rowing, rope climbs, KB swing and push-ups. Benefits of […] Read more

CPM Week of Workouts: March 13 – March 17

CPM Week of Workouts: March 13 – March 17

      Quote for the week……
Don’t let your past
define your future.

Monday: (Strength Day) If you loved last Monday’s WOD, you are going to LOVE today. Part A: Snatch 1-RM followed by 8-rounds for time of Burpees, Box Jumps and Snatch!! The key ingredients of a great snatch are 1) Proper Start Position, 2) Knee Position 3) Hip Position (this is the spot right BEFORE the explosion upwards) and 4) Lock Out. Continue to drill these positions and you will be a master at the Snatch! 

Tuesday: (Strength Day) Part A: 12-min Back Squat build-up paired with some running.  Part […] Read more

CPM Week of Workouts: March 6-10

CPM Week of Workouts: March 6-10

Quote for the week……
What’s Stopping You?

Monday: I am loving this warmer weather just about as much as these workouts for the week! Today we start with a 600m RackCarry (3 burpees every 200m) followed by a conditioning 3-Rounds for time of DB Squat Snatch, Pull-ups and Box Jumps.  

Tuesday: (Strength Day) Part A: Front Squat 3-RM ? . Part: 5-Rounds for time of 300m Run, 10-Front Squats and 10-Push-ups. Something about running, squatting and pushing body off the floor that gets me pretty excited! 

Wednesday: Partner Day! 30-min AMRAP of Sprints, Dips, Toes to Bar and Handstand […] Read more

CPM Workouts: Week of Feb 27 – March 3

CPM Workouts: Week of Feb 27 – March 3

Do What’s Best for
YOU.
No One Else is Walking in Your Shoes.

 

Monday: (Strength Day) Part A: 1-RM Clean and Jerk. Part B: 25-min Partner AMRAP of Rowing, Clean and Jerks and Box Jumps. Think fast run on this one!

Tuesday: Part A: Gymnastics work on the bar and floor followed by 3-rounds for time of Running, Pull-ups and Squats.  

Wednesday: Reversal! Today we are going to ladder up by 1 with KB swings and ladder down with burpees starting at 20! Think this one might be my favorite this week!

Thursday: Partner Rowing and Waiter Walk followed by 3-Rounds for […] Read more

CPM Week of Workouts: Feb 20 – 24

CPM Week of Workouts: Feb 20 – 24

Quote of the week
The Shortest Answer
is
DOING

 

Monday: (Strength Day) For those Hero WOD lovers, “Tiff” is on the schedule. In a 25-minute running clock, we will run 1.5 miles, then perform as many rounds as possible of C2B pull-ups, hang squat cleans and push presses. This is going to be a fantastic start to the week! 

Tuesday: Think 10’s and 3’s today! 10-rounds, 3-minutes each of three movements – doubles, burpees and T2B! 

Wednesday: 4 Rounds for time of Running, Lunging and Ball slamming with a finisher of sit-ups! Nothing better then some legs combined with running and a sprinkle of Abs for mid-week!

Thursday: (Strength Day) […] Read more