CPM Week of Workouts: Nov 20 – 24

CPM Week of Workouts: Nov 20 – 24

There is ALWAYS something to be Thankful for!

Monday: This is going to be great week of workouts. We start things off with 3-Rounds of Deadlifts paired with “Cindy” and Running!👣 The reps of the deadlift change but each round will consist of 5-rounds of Cindy (5-pull-ups, 10 push-ups, 15 squats) and a 400m Run. 

Two part Tuesday: Part A is a 6-min AMRAP of KB STO and KB Swings. Every drop is 6-burpees!! Part B is for time: 21-15-9 of dumbbell squat clean thrusters and Toes to Bar.  

Wednesday: (Strength Day) Lets call today, “Squat ‘Till You Drop!”  We begin with 10-min […] Read more

CPM Week of Workouts: Nov 13-17

CPM Week of Workouts: Nov 13-17

Gratitude turns what we have into ENOUGH!  

Monday: Partner Day of running, handstand holds and rowing! The weather looks pretty good 2.0⛅️  but you might want to pack along those sweatshirts:-) 

Tuesday: (Strength Day) Part A: 2 for 1 special with Snatch and OH Squats.  This if followed by 3-rounds for time of more snatches partnered with doubles OR Box Jumps – you get to pick! 

Wednesday: One area I need more work on is shoulder mobility. Lucky 🍀  for me that is exactly what we start the day with. Then we dive into a 5-rounder of some of my favorites ❤️  pistols OR […] Read more

CPM Week of Workouts: Nov 6 – 10

CPM Week of Workouts: Nov 6 – 10

MAKE AN EFFORT NOT AN EXCUSE

Monday: (Strength Day) Part A: 1-RM Clean and Jerk followed by a conditioning 4-rounds for time of pull-ups, power cleans and STO.

Tuesday: Get ready to grind today with 4-rounds of burpees, box jumps and farmer carry. This one looks sneaky tough and will take some time to complete! 

Wednesday: We start the midweek with some core training—movement this week is V-ups. This is followed by a ladder couplet of KB swings and 400m Run.👣 

Thursday: The theme today is “24”. It’s 6-rounds of squats, push-ups, lunges and running! BW workouts are some of my favorites ❤️

Friday: We end the week […] Read more

CPM Week of Workouts: Oct 30 – Nov 3

CPM Week of Workouts: Oct 30 – Nov 3

Trade you Expectations to Appreciation
and the World Changes Instantly
~Tony Robbins~

Monday: (Strength Day) Part A: 1-RM Squat Clean followed by 5 rounds for time of Hang Power Cleans, Front Rack Lunges and Bar Facing Burpees. My suggestion would be NOT to go too light or else you might face a penalty 😱

Tuesday: It’s HALLOWEEN—Don’t forget to dress up! 👻  Today our theme is “Don’t Drop the Ball 🎃 “. This is a 30-minute partner AMRAP filled with wallballs, sit-up toss with ball, Ball Run and a burpee penalty. I can’t wait to see all the costume pics! 

Wednesday: We start the […] Read more

CPM Week of Workouts: Oct 23-27

CPM Week of Workouts: Oct 23-27

You Don’t Get It
BY WISHING

Monday: We start off the week with a little mobility training followed by 16-min AMRAP of Dips, Pull-ups, Squats and Running. 👣

Tuesday: (Strength Day)  Part A: 1-RM Overhead Squat followed by a row sandwich filled with 5-rounds of more OH squats and doubles. ❤️

Wednesday: We have lots of fun things planned for today—it’s Chipper Wednesday! Movements you can expect to perform include some medium length runs, rope climbs, handstand push-ups, burpees, pistols and rowing. 

Thursday: (Strength Day)  I am really excited for today. We start with a 3-RM Deadlift build-up and end with the “Flight Simulator”. It’s going to be […] Read more

CPM Week of Workouts: Oct 16-20

CPM Week of Workouts: Oct 16-20

Create Healthy Habits not Restrictions! 

Monday: Who’s ready for Cardio Monday?!? Hope you all said yes as we have a goodie in store for you to start the week. It’s a 1-mile run, 300-doubles and a 2K row. The good news is you choose how you break it up. 😎

Tuesday: (Strength Day)  Part A: 1-RM Power Clean. Part B: An AMRAP ladder couplet of power cleans and box jumps— with a surprise ending!😼

Wednesday: Death by Wednesday:-) Wallball is the movement of choice. Once you have recovered from this we have some running, toes to bar, rowing and DB snatches. 

Thursday: We start with a little Tabata this […] Read more

CPM Week of Workouts: Oct 9 – Oct 13

CPM Week of Workouts: Oct 9 – Oct 13

BELIEVE IN
YOURSELF.

Monday: (Strength Day) Part A: 1RM Snatch followed by a 13-minute AMRAP couplet of snatches and doubles! Get ready for the Heart Rate to skyrocket!! 🚀

Tuesday: We start off the day with some Ab work in a 3-minute AMRAP of sit-ups and slamballs. This is followed by 5-rounds of running, box jumps and wall balls. ❤️  

Wednesday: Muscle up Wednesday! First up is a 10-minute warm-up that includes ring rows, dips and cleans. Then we dive into Part B where we get to have a little fun with muscle ups (C2B pull-ups) paired with a power clean build-up and some running to start and […] Read more

CPM Week of Workouts: Oct 2nd – 6th

CPM Week of Workouts: Oct 2nd – 6th

A negative mind with NEVER give you a positive life!
Fall🍁 —This is by far my favorite time of year! Pumpkins🎃 , candles, fuzzy socks and coffee ☕️. Hope you have all enjoyed September and are ready for another month of some amazing workouts!

Monday: (Strength Day) Part A: 1RM Split Jerk —off the back– followed by 6 Rounds (3 Minutes Each). Odd rounds consists of deadlifts, hang cleans and push jerks. Even rounds is max cal rowing!

Tuesday: We start off the day with some gymnastics. This is followed by a 3-round triplet of running, pull-ups and squats! ❤️  There is an option to #bassup today with […] Read more

CPM Week of Workouts: Sept 25 – 29

CPM Week of Workouts: Sept 25 – 29

We Rise by Lifting Others!

Monday: Hope you all enjoyed Partner Week! It was fun to see some new faces at the gym. We start this week off with some AMRAP fun with Thrusters, KB Swings, Medball Cleans and Doubles.

Tuesday: (Strength Day) A: Split Jerk 1-RM followed by 12-min AMRAP of strict pull-ups, toes to bar and Overhead Squats!

Wednesday: Mid-week motivation with 10 rounds for time of ring rows, man makers and broad jumps! Don’t worry it’s only 5 Man-Maker’s each round! 😁

Thursday:  Today is going to be a great day! It’s the start of the #bassup28 […] Read more

CPM Week of Workouts: Sept 18 – 22

CPM Week of Workouts: Sept 18 – 22

 BRING–A–FRIEND–WEEK

 

Monday: Max it out Monday with three 10-min Partner AMRAP’s of Sprints, Doubles and Cal Rowing. We have done this one before and should be a great start to BAFW!

Tuesday: Running Cindy AMRAP!  In 20-minutes Partner 1 must Run👣 400m while Partner 2 completes max rounds of “Cindy”. When Partner 1 finishes the Run👣, the partners switch with Partner 1 picking up where Partner 2 left off in the AMRAP. Swap after every 400m run👣.

Wednesday: Partner “Fight Gone Bad” Style with 5-rounds of Wall Ball, KB SDLHP, Knees to Elbow, Box Jumps and Push-press. In this workout you move from each of five stations after a minute. The clock does not reset or […] Read more