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

CPM Week of Workouts Feb 26 – March 2

CPM Week of Workouts Feb 26 – March 2

Good things come to those who sweat.

 

Got another amazing week of workouts coming up. Finish February strong and get a great start on March!

Monday: Great start to the week with 2 Rep Max Thrusters followed by Burpees and Barbell or DB Thruster.

Tuesday:  Chipper!! We have a little the everything so come have some fun!

Wednesday: Death By!! It’s our final Death By of February and I think we have saved the best for last. Then we have some running and walking lunges.

Thursday:  March starts with a Snatch build up. Part B is Toes 2 Bar, DB Hang Clean and Jerk and […] Read more

CPM Week of Workouts Feb 19 – Feb 26

CPM Week of Workouts Feb 19 – Feb 26

Constantly challenge yourself.

Friday Night Lights start this week, are you ready? Come join your CPM community and cheer the competitors on!

Monday:  Starting with some Hang Cleans. Then grab a partner for some partner sprints, rowing and burpees.

Tuesday:  Part A kicks off with some doubles and sit-ups. Part B finish strong with a Farmer’s Carry and running.

Wednesday: It’s Wednesday so get ready for another fun Death By…come workout and see what’s in store. Then we have Power Cleans and Rowing for Cals.

Thursday:  Another great partner workout, so grab your gym buddy and join us for some squats, KB swings, burpees and […] Read more

CPM Week of Workout Feb 12 – Feb 16

CPM Week of Workout Feb 12 – Feb 16

You have 3 choices in life; give in, give up or give it your all.

 

Ready to rock another week of workouts!

Monday:  Hope your legs have recovered! Part A starts with Back Squats followed by Part B with Front Squats, Rowing, Running and Sit-Ups.

Tuesday:  Get those shoulders ready with some Farmer Carry’s and HS hold. Then we have Rope Climbs/Pull-Ups with Burpees and Rope Climb/T2B with Ball Slams.

Wednesday:  It’s Wednesday so you know what that means…Death By! Get to the gym and see what we have in store this week.  Part B will DB Squat Cleans and Doubles.

Thursday:  Back to the […] Read more

CPM Week of Workouts Feb 5 – Feb 9

CPM Week of Workouts Feb 5 – Feb 9

You can’t spell CHALLENGE without CHANGE.

 

Monday: Ready to start the week with Cal row, Medball cleans, and Burpees!

Tuesday:  Meet “Viola” and enjoy some Running, Snatches, Pull-Ups and Cleans. Sounds like fun!

Wednesday:  Wednesday’s are Death By…death by what come see! Part B is an AMCAP, Row for as many Cals as possible. Will you rest or take advantage of some active rest!

Thursday: Time for Strict Press! Followed by Running, STO, and Back Rack Lunges.

Friday:  Finish the week strong with some T2B, KB Swings, Doubles and Weighted Step-Ups.

Have a great week CPM!

 

 

The O-Board Says…

4 rounds, 5 minutes each
20 Cal Row
20 Medball Cleans
Max Burpees
Rest […] Read more

CPM Week of Workouts Jan 29 – Feb 2

CPM Week of Workouts Jan 29 – Feb 2

Make each day so AWESOME, yesterday gets jealous!  ?

 

Monday:  Starting the week with everyone’s favorite Burpees! And some Back Squats thrown in for good measure.

Tuesday:  Rowing, HSPU’s, Toes 2 Bar, Grasshoppers? (you need to come see this), and finish it off with some rowing.

Wednesday:  Clusters, Thrusters, and Front Squat…oh my! Followed by DU’s, running, Hang Power Cleans, Box Jumps, running and Rope Climbs.

Thursday:  Say hello to Mother Plucker’s programming! Start it off with some Snatch, the T2B, DB Snatch and Burpee Box Jumps.

Friday:  Part A has running and squats and Part […] Read more

CPM Week of Workouts Jan 22 – Jan 26

CPM Week of Workouts Jan 22 – Jan 26

Two things you can control, Attitude and Effort.

 

Monday: Fun partner WOD with mountain climbers, thrusters and farmer carry.

Tuesday: Snatching Annie, hope you are ready for Power Snatch, Sit-ups and Double Unders.

Wednesday: Ready for another chipper! Bar Facing Burpees, Pull-ups, Deadlifts, Ring Dips and Running!

Thursday: Barbell Fun! Part A is a Clean Complex followed by an AMRAP of STO, Deck Squats, and Box Jumps.

Friday: Curtis P meets Cindy. This will be a great Partner WOD, don’t miss it!

Make it a great week CPM!

The O-Board Says…

Partner WOD
Partner WOD Team of 2: 6 Rounds (3 each)

P1: AMRAP 3
10 DB Thrusters (35/20)
20 Mt. Climbers

P2: […] Read more

CPM Week of Workouts Jan 15 – Jan 19

CPM Week of Workouts Jan 15 – Jan 19

Never say Never. Believe in yourself and you can make it happen.

 

So much fun in store this week. You won’t want to miss it.

Monday: Start things off right with some rowing, wall balls, and T2B.

Tuesday:  A fun EMOTM with deadlifts, power cleans, and push press.

Wednesday:  It’s a chipper! Plate to OH, weighted sit-ups, KB swings, OH walking lunges, burpees, running, and rowing.

Thursday:  Tabata Barbell. Great barbell workout.

Friday:  Fight Gone Bad! KB SDLHP, bear crawl, rowing, man makers, and box jumps.

Have a great week CPM!

 

 

The O-Board Says…

Part A
AMRAP 7
200m run
10 KB cossack squats

Part B
2 rounds
(1) 4 min AMRAP
20/25 cal row
MAX wall […] Read more

CPM Week of Workouts Jan 8 – Jan 12

CPM Week of Workouts Jan 8 – Jan 12

Have you set your goal yet?

The goal boards are up at both gyms, so let fill them up! Use your CPM community to support you in getting where you want to be in 2018!

Monday:  Start your week with some Squat Cleans. Followed by Running, Power Cleans and Rowing.

Tuesday:  It’s a chipper. Lots of great movements: Double Unders, KB swings, Box Jumps, Wall Balls, T2B, Burpees, Jumping Pull-Ups.

Wednesday:  Strength Day! Part A has some Power Snatch work while Part B has Power Snatches and Evil Wheels!

Thursday:  Another fun one! We have some running, DB Thrusters, Sit-Ups, Slam Balls and more running.

Friday:  […] Read more

CPM Week of Workouts Jan 1 – Jan 5

CPM Week of Workouts Jan 1 – Jan 5

Are you ready to pull the trigger CPM!

 

We have some great workouts in store for you this week, so get ready to #get2thegym.

Monday:  New Year’s Day!  Join us for a special workout.  You definitely won’t want to miss it!

Tuesday:  Who doesn’t love starting the workout with Turkish Get Ups! Then we have squats, push-ups, lunges and running.

Wednesday:  Get ready for some Kettlebell Fun!!

Thursday:  All the squats, Front Squat, Back Squat, OH Squat.

Friday:  Going old school with some Bench Press.  Part B has sit-ups, burpees, deadlifts and Double Unders!

 

The O-Board Says…

Happy New Year!
We have a special workout planned, come join us!!

[…] Read more

CPM Week of Workouts Dec 25 – Dec 29

CPM Week of Workouts Dec 25 – Dec 29

Happy Holidays CPM!

We hope everyone is getting to enjoy time with family and friends.  We can’t wait to see you back in the gym!

 

Monday: Merry Christmas! ?

Tuesday:  Start the workout with a Power Snatch and Strict Pull-up.  Part B has more Power Snatches, Pull-ups and Cal row.

Wednesday:  Strength day with some Back Squats. Workout has some running, KB snatch and burpee box jumps.

Thursday:  Part A has Bar Hang and HS hold.  Part B is wall balls, Hang Power Cleans, and HSPU.

Friday:  Clean and Jerks, running, KB swings, running, and burpees.

 

The O-Board Says…

MERRY CHRISTMAS!

[…] Read more