CPM Week of Workouts Sept 17 – Sept 21

CPM Week of Workouts Sept 17 – Sept 21

Lets do this!

Monday: Snatches, Pull-ups, Push-ups, Squats and T2B
Tuesday: Run, Carry, Medball and Planks
Wednesday: Step Ups, Wallballs, Burpees and running
Thursday: Bench, Doubles, Deadlift and Plyo pushups
Friday: Clean & Jerk, Row, Deck Squats and T2B

The O-Board Says…

Part A: Snatch 3-3-3-3

Part B: AMRAP 25
3 Snatches
2-Rounds of Cindy
(5 pull-ups, 10 Push-ups, 15 squats)
10 Toes to Bar

[…] Read more

The Challenge Struggle

The Challenge Struggle

The Whole Life Challenge Struggle

I didn’t want to do it. I’m busy. I’m tired. I’m finding one excuse after another to avoid the Whole Life Challenge. So when Chris and I met the other day, I asked him “what do you want me to do?” If I do the challenge, I’m not doing it for myself. Although, I’m running like a crazy lady, I feel good. Chris told me to do it for my clients. He’s right. This challenge isn’t about me. It’s about helping my clients and keeping them on track especially now when I don’t have as much […] Read more

A Fresh Start

A Fresh Start

The days are getting shorter, the weather is getting cooler and the leaves are starting to change color…. and I absolutely LOVE it!!!

Seasons can play an important role in our lives and health. Fall represents change. I am a 24/7 type of person. Always needing to be busy. The fall season provides me with the necessary break from the daily hustle. It’s a time for re-evaluation and setting new goals.

This is where the WLC (whole life challenge) comes into play for me. There is nothing better than a fresh start. With the WLC we get a chance to reset our […] Read more

Why are We Running a Challenge at All?

Why are We Running a Challenge at All?

*Every physical body is unique, but the path to growth has the same requirements for everyone. “

We all really know what to do to succeed with our Health and FITness… Eat cleaner, move daily, drink more water, eat up our vegetables, sleep a little longer, etc… So do your daily behaviors match your goals?

We also know that knowing what to do and doing what you are supposed to do are 2 different things… So why is it hard to do it?

Because life can get challenging… Work, Family, Friends, Exercise, the list can go on and on… Time can get stretched […] Read more

10 Rules to Keep You Successful for the Whole Life Challenge

10 Rules to Keep You Successful for the Whole Life Challenge

As a gym we are about to embark on a wonderful lifestyle challenge Called WLC (Whole Life Challenge)  

Most people love a challenge especially when the fall starts and the nutrition becomes a priority again.

The reason this one is so effective is it is more of a 7 daily habits challenge. A wellness approach to your overall health.

The categories include:

Nutrition

Mobilize

Well-being

Hydrate

Exercise

Sleep 

Reflect 

I had the opportunity to do this challenge 2 years ago. I was hesitant at first as nutrition challenges in the past have been

Here was my big take aways from the WLC, and why I believe you should definitely join the group.

10. […] 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

Throwback Thursday…. Dear Mother Plucker

Throwback Thursday…. Dear Mother Plucker

This week I’m throwing it back to an old blog of mine.

Dear Mother Plucker… Why Can’t I Do Pull-Ups?

My friends, I understand the struggle and get this question all of the time! Pull-ups may be the most coveted movement at the gym. We ALL want to be able to do them and do them well. It looks so cool when someone grabs the bar and starts to string a bunch of pull-ups together. So did those members just walk into CPM with the ability to do that? Maybe a few people but most did not. So how did they […] Read more

Scaling on Purpose

Scaling on Purpose

Our goal at CPM is to motivate, inspire and help you reach your full potential, whether that means improving flexibility, endurance or strength. Additionally we strive to keep you fulfilled and training with us for many years to come.

One of the great things about the workouts is that there are infinite ways to scale them to fit the needs of any athlete, regardless of your fitness level. Workouts are designed to “meet you were you are at.”

How to scale?

1. Weight
2. Reps
3. Movements
4. Range of Motion

When to scale?

Listen to your body. Are you feeling good? Go for it but don’t jeopardize […] Read more

How to Build (FITness) Emotional Momentum

How to Build (FITness) Emotional Momentum

What do you need more of in your life to get FITTER?

More discipline?
More will-power?
Consistency?
Joy?
Persistence?

How would you like to make everything in your life easier?

You can do this with the power of momentum! When things are not forced and you are compelled to eat better, #get2thegym more, wake up earlier, fired up about life, everything is just clicking you have evoked the good ole’ mojo!

Here are 3 “Simple” steps to tab into the momentum to have inside of you…

CONSISTENCY OVER INTENSITY
If you go back to the gym for the first time in weeks/months/YEARS and workout like a mad dog, you may […] Read more

A HUGE Thank You To All the CPM’ers

A HUGE Thank You To All the CPM’ers

This 5 year Anniversary Party was definitely one for the record books!

It was great on so many levels. So many of you came out to celebrate the Mello boys and 5 Years of Fun @ CPM!

We felt so blessed, grateful, and honored to have each and everyone of you there.

There were lots of laughs, memories made, and a creation of one of the biggest diaper walls I have ever seen.

When Chris and I got home that night, and unloaded the freight of diapers and gifts for the boys we stood stoically looking at what a blessing […] 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

A Mother Plucker Fridge

A Mother Plucker Fridge

What’s in My Fridge?

➡️ Kerrygold Butter. This is a must have for me. On my gluten free toast, popcorn, sweet potatoes, asparagus… I can’t get enough of it. If you haven’t tried it, pick some up on your next grocery run. It’s worth it!

➡️ Lots of tupperware. We meal prep every Sunday. I typically have breakfasts, roasted veggies, lunches and pre-made dinners in the fridge.

➡️ Grapes and other fresh fruit. While I’m not a huge fan of fruit other than bananas, my family really likes it. We always have apples and grapes on hand for easy snacking.

➡️ Zevia Energy Drinks […] Read more

Bmamba’s Fridge Essentials

Bmamba’s Fridge Essentials

The timing of this post is perfect because my refrigerator still smells new and surprisingly still clean following the summer months.

The kitchen is the public face of the home. Yet the act of opening the fridge is a very intimating one that reveals some of our most private pleasures, desires and aspirations. I like to call mine my medicine cabinet!

Stocking my refrigerator with ready-to-eat produce that I have prepped ahead of time gets my family to eat more fruits and veggies. It’s easy to grab some baby carrots and snap peas for a quick snack and can save you time […] Read more

“Thinking Outside the Fridge”

“Thinking Outside the Fridge”

Knowledge 🧠 isn’t power💡unless its applied. Well healthy food doesn’t do anything unless it’s eaten:-)

Why we win with Food?

Annie already gave us a tour of our fridge so I thought I could give you the mentality we share on a winning formula for our nutrition🥦🥑🥥

Tupperware 

You know your eating healthy 🥗when your friends start making fun of your tupperware. It is a daily ritual in our house that tupperware is stocked for the day the night before. You can’t fail when you have the right food with you at all time.

Sunday Crock Pot

AMMAP as many meals as possible. […] Read more

What’s in Mr and Mrs CPM’s Fridge?

If you are at all like me, I am such a visual learner. If I can see it, I feel I can attain it! 

So I decided to make a quick video for you all and go into a “Fit Chic’s Fridge”. 

Nothing glamorous but it shows the Tupperware’s, meals for the week and condiments I like to use. 

It can be very simple especially if you have my ebook 30 Meals 30 minutes or less. To help you stay on track right from the beginning of the week! 

TODAY’S WORKOUT

5 Rounds for Time:
800m Run
15 DB Thrusters
15 Pullups

Posted By: Annie

[…] 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

My Top 5 Favorite Moments at CPM

My Top 5 Favorite Moments at CPM

I have many many fond memories of my time at CPM. A few always stand out in my mind though.

Let’s do a countdown…

5️⃣ Where’s The Beef? – Never will I ever forget the time that Bort showed up with his son’s shirt instead of his own. And to top it off, it said “Where’s The Beef.” Let’s just say Bort looks good in a crop top! 🤣
4️⃣ Face Mask – A young adult shows up to class with an oxygen deprivation mask. Talk about an awkward class and a heavy breather! Chris made him take off the mask 😳

3️⃣ […] Read more

My CPM Top 5

My CPM Top 5

Beyond the clinking of the weights 🏋🏻‍♂️, the fan of the rowers and the beat of the music 🎶 there have been a few gym memories that just won’t fade.

#1  – How old is Chris? 🤔

When I first was introduced to CPM, I was under the impression that Annie had married a much older man. I thought Chris was in his 50’s!! That was a big surprise when we met for the first time. 🤣

#2 – Whole 30 Challenge (Oct 2014)

This was a game changer for me. I thought my diet was pretty balanced⚖️at the time. I went into the challenge […] Read more

Top 5 Memories… In the Last 5 Years

Top 5 Memories… In the Last 5 Years

Its amazing when you stop for a moment and reflect all that has happened in the last 5 years with CPMFITness. Annie and I loved Sioux Falls enough come all the way from California AGAIN with just a dream of what could be. Leading up to Saturday’s 5 year anniversary party (and Diaper Keg) I wanted to rally off some of my favorite moments in the last 5 years. This was tough I really went with what can you mind right away

#cpmGO (Grand Opening Party Nov 2013)

You can never really predict how starting a new business is going to go. […] Read more

Fit Chic’s Top 5 Memories Of CPM …

Fit Chic’s Top 5 Memories Of CPM …

I can’t we are celebrating 5 years of fun and fitness at CPM!! It has been such an amazing journey and I feel so blessed to share in these years with such an amazing community!

There have been so many amazing events, workouts, and festivities, that it is hard to put it all in one box. So here are 5 memorable (in no specific order)

#1 Power Monkey Seminar – Here is my blog on all the wonderful takeaways from a very memorable weekend!

#2 CPM Bowling Christmas Party – The sweatsuit bowling party was one for the record books! […] Read more