CPM Week of Workouts: Oct 2nd – 6th

CPM Week of Workouts: Oct 2nd – 6th

A negative mind with NEVER give you a positive life!
FallūüćĀ —This is by far my favorite time of year! PumpkinsūüéÉ , candles, fuzzy socks and coffee ‚ėēÔłŹ. 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!¬†‚̧ԳŹ¬† 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! ūüėĀ

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 RunūüĎ£ 400m while¬†Partner¬†2 completes max rounds of ‚ÄúCindy‚ÄĚ. When¬†Partner¬†1 finishes the RunūüĎ£, the¬†partners¬†switch with¬†Partner¬†1 picking up where¬†Partner¬†2 left off in the¬†AMRAP. Swap after every 400m¬†runūüĎ£.

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 ūüí™ūüŹĹTHAN 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 ‚̧ԳŹ¬† 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. ūüė≥ ¬†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 ūüźĽ ¬†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

CPM Week of Workouts: August 7th – 11th

CPM Week of Workouts: August 7th – 11th

Expect nothing & Appreciate everything!

 

Monday: We start the week working on our false grip followed by a ladder down of muscle ups (pull-ups), wallballs and runningūüĎ£! ¬†This will be a great way to get loose for the week ūüėä

Tuesday:  We continue with our shoulder/back work in a 8-min EMOTM of shoulder taps and power cleans followed by a 16-min AMRAP of Cal rowing, Burpee Box Jumps and Power Cleans! 

Wednesday:¬†Nothing better then a mid-week conditioning WOD filled with rowing, running, thrusters and pull-ups. ūüíďūüíďūüíď

Thursday:¬†5-stations, each 5-minutes in length with a 1-minute rest in betweenūüôĆūüŹĹ . Movements you can expect to perform include […] Read more

CPM Week of Workouts: July 31st – August 4th

CPM Week of Workouts: July 31st – August 4th

Your ATTITUDE
Determines Your
DIRECTION!

Monday: (Strength Day) Part A: 1-RM Strict Press followed by 15-12-9 reps for time of Clean and Jerks partnered with Pull-ups and an Ab Finisher! 

Tuesday:  (Strength Day) We start things off with a Snatch and OH Squat build-up; then progress into a 16-min AMRAP of rowing, box jumps, burpees and squat snatch!

Wednesday: Today we have a longer WOD planned. It will consist of running, rowing, wall balls and OH weighted sit-ups. Nothing better then a midweek cardio blast that is paired with ABS and leg work! ūüćĎ

Thursday: Full menu today!¬†First we start off with some pull-up work and then […] Read more