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

CPM Week of Workouts: Feb 13-17

CPM Week of Workouts: Feb 13-17

Quote of the week…..
wake up with 
DETERMINATION
go to bed with 
SATISFACTION

 

Monday: (Strength Day) Third time’s a charm! Part A: Power Clean Build-up to 1-RM followed by a 3-parter of Rowing paired with DB Snatch, Running with Front Squats and Doubles with Power Cleans. Sad to miss this one…it’s going to be amazing! 

Tuesday: We start with a 12-min EMOTM of DB Step-ups, Doubles and DB Bulgarian Split Squat followed by a conditioning 20-min AMRAP of KB swings, Box Jump Overs, Plate Ground to OH and a 300 meter dash. 

Wednesday: This might be one of the best Hump Day’s yet. First up is […] Read more

CPM Week of Workouts: Feb 6-10

CPM Week of Workouts: Feb 6-10

Quote of the week…..
if you haven’t found it yet,
keep looking 

Monday: (Strength Day) Squat Clean Monday! Part A: Build-up to 1-RM followed by a Fran style WOD of Squat Cleans, Ring Dips and Medball Sit-ups. Think the word I heard to described this was “Syck!”

Tuesday: (Strength Day) Back to back strength day! Part A: OH squat build-up followed by a conditioning 20-min AMRAP of Rowing, OH Squat, Pull-ups and Push Jerks.

Wednesday: Happy Birthday to ME!🎉 🎂  There should be no surprise to see SQUATS in this workout:-) Let’s call this a Tabata sandwich of Squats and KB swings with […] Read more

CPM Week of Workout: Jan 30 – Feb 3

CPM Week of Workout: Jan 30 – Feb 3

Quote of the week…..
Do MORE of what makes YOU Happy!

Monday: (Strength Day) Hang Clean build-up to 1-RM followed by 5-rounds of Hang Cleans, Barbell Front Rack Lunges and Doubles. Cardio Overload, YES!!

Tuesday: We start off with a little gymnastic work of handstand holds and bar hangs. Then move into a 10-min AMRAP of Cal Row, WallBall Toss and Ring Push-ups followed by a fun little Finisher:-) You don’t want to miss this one! 

Wednesday: Bring your running shoes! Part A: 100m Sprints. Part B: AMRAP 15min of Burpee Box Jumps, Lateral Jumps Over the Bar, Sit-ups and Ball Taps. Lots of […] Read more

CPM Week of Workouts: Jan 23 – 27

CPM Week of Workouts: Jan 23 – 27

Quote of the week…..
When you think about
QUITTING
think about why you
STARTED

Monday: (Strength Day) Part A: Power Snatch paired with Slam Balls. Part B: 5-Rounds for time of Push Press, Toes to Bar, the heavily requested return of SDLHP with barbell and Wall Balls!

Tuesday: If you love “Death By…”, today is your day! Part A: Death by “Front Squat”. Ouch but oh so good! Followed by 5-rounds, each 2 1/2 minutes of a Burpee-to-plate and Running combo. 

Wednesday: Get ready for a big and aggressive chipper filled with Rowing, Doubles, Medball cleans, Medball sit-ups, KB Swings, Box Jumps, Pull-ups and Goblet […] Read more

CPM Week of Workouts: Jan 16 – 20

CPM Week of Workouts: Jan 16 – 20

 Quote of the week…..
you’re only
ONE WORKOUT
 away from a
GOOD MOOD! 

Monday: (Strength Day) We start off the week with “Clusters!” You have asked we have delivered:-) Part A: Cluster Build-up. Part B: Poetry in Motion of Clusters, Doubles and Burpee Pull-ups. There is a lot packed into this workout, don’t miss out!

Tuesday: If you have recovered from Monday (or just need another butt kicking), come join us for a 20-min AMRAP of Front Rack Lunges, Pike Push-ups and Body Builders followed by an Ab Finisher! 

Wednesday: Cal Rowing seems to be the theme the past few weeks. Part A: EMOTM for 15-min […] Read more