CPM Week of Workouts Sept 24 – Sept 28

CPM Week of Workouts Sept 24 – Sept 28

Get to the gym!

Monday- HSPU, WB, Running and Rowing
Tuesday- Tempo Back Squat, Pull ups , Push ups, Air squats, Rowing and Clean and Jerks
Wednesday- Elevated Deadlift, DBLs, SDLHP (KB) and Box Jump overs
Thursday- Deficit Lunges, Running, Thrusters, V-ups and KB swings
Friday-Partner!!, Burpee Pull Ups, Man Makers and Run/Slamball/Burpee Relay

The O-Board Says…

Part A: EMOTM 8
Odd: HSPU’s
Even: Max Wall Balls

Part B: 20-min Run/Row
400m Run
500m Row

[…] Read more

What To Do When You Don’t Know What To Do

What To Do When You Don’t Know What To Do

Major Life Struggles

I don’t know what’s going on. I have a lot of clients that are struggling right now. And I’m not talking about struggling to get to the gym, they are having trouble in every aspect of life. That’s how it goes, right? One thing goes wrong and all of the sudden you are a wreck.

So I’ve been thinking. What can I do to help them get back on track? It’s overwhelming to think about living a perfect life (nutrition, exercise, family, faith) so I want to make this easy.

Exercise.

That’s it. I’m not telling you to eat perfect, […] Read more

How to Hit Life’s Curveballs

How to Hit Life’s Curveballs

When life is flowing it feels amazing and when you can’t seem to catch your breath because you are feeling unmotivated and disconnected, it can be debilitating. The past few weeks have thrown a few curve balls my way. Some have been faster than others but nevertheless it’s been exhausting. I wish I could say it only took a few days for me to bounce back but this one has taken a little more time.

In the game of life, curveballs are normal and should be expected. We all experience them. I wish there was a magic potion for avoiding the […] Read more

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

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

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

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

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

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

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

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

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

Being Successful

Being Successful

What makes a person successful?
💵 Is it money?
🏃 Is it fitness/health?
😊 Is it being happy?

I found an article that said this. “Successful people don’t necessarily consider themselves successful because they’re rich or powerful. Instead, they often talk about relationships, well-being, and societal impact.” YES! As I was writing this blog, I was thinking this exact same thing. I feel I am successful. Why? Let me tell you.

I’m a happy person. It’s easy for me to be positive and I rarely struggle emotionally. I work hard to get what I want and for some reason I almost always do. I’ve never […] Read more

The Secret Sauce

The Secret Sauce

Many of us go through our lives, envious of other people’s success at some point. Not knowing all the failures or hard work they put in to get there we just see the end result. Is it luck🍀, destiny or inherited wealth? Maybe…but I believe success is not limited. We can all find success but we need to be disciplined.

My top 3 daily habits that have put me on the road to success include:

1. Planning my day the night before

Each night I spend 10-minutes or so to jot down my to-do list for the next day. My dad taught me […] Read more

What to Eat: Menu Survival Guide

What to Eat: Menu Survival Guide

Most of my eating out comes with traveling for our kids sporting activities but there are times I love to get out of my kitchen maybe even out of my yoga pants and relish the opportunity to eat food prepared by someone else.

Planning ahead is huge. Most menus’ can be found online. By deciding in advance what you will order can prevent temptation and frustration. Key words I look for are salad, meat, entrees, and vegetable sides.

Sometime you need to be a little creative. Changing up the menu is part of the fun! It’s pretty easy to swap toast for […] Read more