CPM Week of Workouts: April 17-21

CPM Week of Workouts: April 17-21

If you want to reach your goals
you must shrink
the size of your
BUT.

Monday:  Who’s Ready for some amazing BUNS & GUNS?!? Challenge starts today! If you still want in, you have time just talk to a coach and we will get you signed up.  We start the week off with 1-mile run followed by some goblet squats, sit-ups, doubles, SDLHP and box jump overs. What a great workout to burn off that Easter🐣  Candy! 🍬

Tuesday: (Strength Day) Part A: 1-RM Split Jerk followed by 10-Rounds for time of C&J’s, pull-ups, push-ups and lunge repeaters! A little push, some pull and lunges = […] Read more

CPM Week of Workouts: April 10-14

CPM Week of Workouts: April 10-14

Quote for the week…
Motivation
is what gets you started
Habit
is what keeps you going!

Monday: They’re Back!! You either love them or hate them. Man-makers are on the schedule for today along with a 1K row, 800m Run, Wallballs, KB Swing, Lunges and Sit-ups!  

Tuesday: (Strength Day) – Part A: Power Clean 2RM followed by a ladder down couplet of doubles and more power cleans. #yesplease🙋🏽

Wednesday: We start the day with a fun partner warm-up using a Medball. Then we get into a conditioning 3-part WOD, 7-min each. First up is running, wallball sit-ups and doubles. Second is rowing, ring dips and […] Read more

CPM Week of Workouts: April 3 – 7

CPM Week of Workouts: April 3 – 7

    Quote for the week……
Everything you’ve ever wanted,
is ONE step outside
your COMFORT zone!

Monday: We start off the month of APRIL ☔️  with a Bang…the “Filthy Fifty”! 50 box jumps, 50 jumping pull-ups, 50 KB swings, 50 walking lunges, 50 K2E, 50 Push press, 50 Back Extensions, 50 Wall ball shots, 50 Doubles and last but not least 50 Burpee’s!

Tuesday: (Strength Day) I am not sure about you but I have really enjoyed the 🐻. this past month whether it was polar or grizzly😬 …I just liked it! Lucky for us it’s on the menu today. Part A: […] Read more

CPM Week of Workouts: March 27-31

CPM Week of Workouts: March 27-31

    Quote for the week……
Be the BEST version of YOU! 

Monday: We start the last week of March off with a Bodypalooza! It begins with a 100m Run and ladders up to 800m with KB swings, squats, push-ups and sit-ups in between. This should take care of both strengthening and endurance!

Tuesday: Part A: 10-min EMOTM build-up of power cleans, running, STO (shoulder to overhead) and jumping.  Part B. Two 7-min AMRAP’s. First Couplet is power cleans and handstand push-ups. Second is STO and bar muscle-ups. UFTA!!! 😱 #motherpluckerisinlove❤️

Wednesday:  (Strength Day) Part A: Overhead Squat 3-RM build-up followed […] Read more

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