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

CPM Week of Workouts: Sept 11 – 15

CPM Week of Workouts: Sept 11 – 15

You were born to BE REAL,
not to BE PERFECT!  

Monday: 9/11 Tribute WOD –  “The Pentagon.”  This WOD entails a total of 184 reps. Movements you can expect to perform include power cleans, sit-ups, box jumps, pull-ups and running. The number of reps represent the number of victims. The mile distance represents the distance around the pentagon. Should be a great start to the week! 

Tuesday: Who’s ready for 5-round Tuesday?!? Today you will see Turkish Get-Ups, wallballs and a short run. Get ready to increase your overall body stability, awareness, balance, and coordination.

Wednesday: (Strength Day). This week our […] Read more

CPM Week of Workouts: September 4-8

CPM Week of Workouts: September 4-8

Be fearless in the pursuit of
what sets your soul on FIRE!

Monday: LABOR DAY!  8:30 & 9:30 class ONLY @ Western Mall. Come and join us for team Trevor. In teams of four you will complete 300 Pull-ups then, 400 Push-ups then, 500 Sit-ups and finish with 600 Squats.

Tuesday: (Strength Day) Part A: 5-RM Push Press followed by a run sandwich filled with pistols and abs! You get a lot of bang for your buck with pistol squats! This leg exercise allows you to build tremendous strength in your lower body as well as your abs and low back without requiring […] Read more

CPM Week of Workouts: August 28 – Sept 1

CPM Week of Workouts: August 28 – Sept 1

BE STRONGER 💪🏽THAN YOUR
EXCUSES! 

Monday: (Strength Day) We start the week of with squats for everyone! Part A: 5-RM of Front Squats. Part B: Some distance running paired with front squats and pull-ups!

Tuesday: Ready to retest your 1K Row for Time? Hope so! We start the day off with just that which is then be followed by a Tabata series that will get your heart rate pumping! Movements you can expect to see include lateral hops, burpees,  ball slams double-unders and shoulder taps. 

Wednesday: (Strength Day) Part A: Clean and Jerks followed by a 15-min AMRAP of Farmer Carry, C&J’s, […] Read more

CPM Week of Workouts: August 21-25

CPM Week of Workouts: August 21-25

————————————————————————
The Secret to Success
Is Consistency! 
————————————————————————

Hope you are all ready for throwback week!  These workouts were so good we decided to pull them out of the archives. Enjoy!

Monday: (Strength Day) We start the week off with a 3-RM build-up of OH squats ❤️  then jump into a couplet of OH squats paired with pull-ups! Last did 8/31/15. Both of these movements have a lot of bang for the buck, so to speak. #letsburnsomefat

Tuesday: (Strength Day) Part A: 3-RM Deadlift build-up followed by some gymnastics, more deadlifts and doubles! 

Wednesday: Get ready to show off your double skills! First up is “Annie” = doubles + […] Read more

CPM Week of Workouts: August 14 – 18

CPM Week of Workouts: August 14 – 18

 Don’t watch the clock; do what it does.
KEEP GOING!

Monday: I hope you have all recovered from the Man Makers. 😳  We start this week with an 18-min AMRAP of pistols, push press, KB swings and doubles. Be ready for lots of reps on this one. #lovetotalbodyworkouts

Tuesday: Fun with AMRAP’s today. Movements you can expect to perform include HR push-ups, KB swings, squats and the BEAR 🐻  complex!

Wednesday: Deadlifts are the featured lift for today along with pull-ups, HS push-ups and running!  A little push paired with a little pull glued together with a run! 

Thursday: We start off the day with 3-rounds of hinge work […] Read more