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

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 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

Track Your Max

Track Your Max

Do you know your numbers?

Life is crazy. We are constantly making decisions from the time we wake to when we go to sleep. Have you ever thought about how many choices you make in one day? I bet you would be surprised. So you walk into CPM and see 1 RM Back Squat on the board for Part A.

Do you have any idea where to start? 🤔
Do you know your goal? 🤔🤔

No? Well, start tracking your numbers. It only takes a minute after class and will not only help you get better but make your life easier!

Here’s a good starter […] Read more

Who Do You Ask for Advice?

Who Do You Ask for Advice?

Don’t Get Mad At Me But…

When you need help with something, who do you ask?

I want to make more money ➡️ I seek advice from someone with money
I want to learn how to cook ➡️ I seek advice from a great cook
I want to learn how to hold a handstand for an hour ➡️ I ask a very fit Swedish man

So when you want to get into shape, lose weight or just be healthy…. who do you ask?

🥗 Example #1, diet. Are you asking your overweight friend who happened to lose 10 pounds on a new diet […] Read more

CPM Week of Workouts March 26th – March 30th

CPM Week of Workouts March 26th – March 30th

Interrupt fear with gratitude, Interrupt worry with gratitude, Interrupt doubt with gratitude.

 

We are grateful for you our amazing CPM community!

Monday:  Get the week started with some core work. Then we have a farmer carry, walking lunges and HS taps.

Tuesday:  Part A is med ball cleans with Toe 2 Bar. Part B is a great partner workout with Deadlifts, KB swings and running.

Wednesday:  10 rounds of pull-ups, goblet squats, and running.

Thursday:  An amazing for time workout of rowing, burpees, ball slams, russian twists and running. Don’t miss it!

Friday:  Finish your week with some barbell work and two 10 minute AMRAP’s of […] Read more

CPM Week of Workouts March 19th – March 23rd

CPM Week of Workouts March 19th – March 23rd

I may not be perfect, but watch me improve.

 

 

Monday:  HS hold and Hollow rocks, then wallballs, burpees, cal row and double unders.

Tuesday:  Barbell work with the Snatch. Part B is rowing, KB swings and pull-ups.

Wednesday:  Odd objects day starts with a suitcase carry, wtd step-ups and HS hold.

Thursday:  Running and Clean and Jerks, should be nice enough to get outside 2.0!

Friday:  Two 10 minute AMRAP’s, start with pull-ups and double unders and finish with deficit push-ups and plate snatch.

 

Make it a great week CPM!!

 

 

The O-Board Says…

Part A:
6 rounds:
20 sec Handstand Hold/10 sec Rest
20 sec Hollow Rocks/10 sec Rest

Part B: 4 […] Read more

CPM Week of Workouts March 12 – March 16

CPM Week of Workouts March 12 – March 16

Every exit is an entry somewhere else.

 

Ready to make it an amazing week CPM!

Monday:  Start with some bar work as we work on our Deadlift. Then we have sit-ups, step-ups, deadlifts and doubles.

Tuesday:  KT Throttle with some running, box jumps and wallballs.

Wednesday:  Back to the bar with some Power Cleans, Hang Cleans and Clusters. Get those hands ready for Toes 2 Bar, Box Jumps and Cleans.

Thursday:  If you didn’t get enough OH squats at Friday Night Lights, here’s your chance to try them again. Part B is Power Snatches, OH Walking Lunges, and Pull-ups.

Friday:  Faux-Open workout. Come hang at the […] Read more

CPM Week of Workouts March 5 – March 9

CPM Week of Workouts March 5 – March 9

The BODY achieves what the MIND believes.

 

Welcome to another wonderful week of workouts!

Monday:  Fun shoulder work with Strict Press. Great partner workout with some rowing, rope climbs, KB swings, and push-ups.

Tuesday:  2k row for time. Then an AMRAP of farmer carry, sit-ups and doubles.

Wednesday:  Barbell fun with Front Squats (from the floor). Getting you ready for some squat cleans, running and T2B.

Thursday:  All about the gymnasty work with pistols and wall walks.

Friday:  Start with some ab work and finish strong with rowing, KB swings, sit-ups, box jumps and dips.

 

 

The O-Board Says…

Part A
Strict Press
2-2-2-2-2-2

Part B
AMRAP 20min (partner)
100 Cal Row
10 Rope Climb
100 KB […] Read more