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

CPM Week of Workouts: Dec 18 – Dec 22

You CAN do it!  All you have to do is try.

 

As we head into this busy time of year, make sure you are taking care of yourself CPM by getting to the gym!

Monday:  Start your week strong with FRONT SQUATS.  Get some more meters in with some rowing, slam balls, front squats and clean and jerk.

Tuesday:  Practice that pulling strength with rope climbs.  Not to worry, we have plenty of options for the rope climb. We are also throwing in some toes to bar, OH lunges and running/rowing.

Wednesday:  It’s the Christmas Cookie Crusher. ?   Too many good things to list, so come […] Read more

CPM Week of Workouts: Dec 11 – Dec 15

A good workout is a great way to clear mind your mind.

 

Ready for another great week of workouts CPM!!

 

Monday: Start your day off with a build up of TGU (Turkish Get Ups). Then we have a row for cals, dips, and more TGU’s.

Tuesday:  Another hero workout – “Tiff”.  Run/row, followed by C2B pullups, hang squat cleans and push press.

Wednesday: Get your grip ready!! We have a bar hang with a run/row and pushups.  Great finisher of squats, KB swings, step-ups, and v-ups.

Thursday:  Strength Day! Part A Deadlift 1 RM. Part B, farmer carry, box jumps, toe 2 bell, doubles and […] Read more

CPM Week of Workouts: Dec 4  – Dec 8

CPM Week of Workouts: Dec 4 – Dec 8

Success doesn’t come from what you do occasionally. It comes from what you do consistently.

 

Monday:  We get started with a little row/run, plank and mountain climbers.  Part B has more rowing with shoulder 2 overhead, evil wheels, and finishing up with KB swings.

Tuesday: Get ready to get that heart rate up! We have double unders, pull-ups, squats and SPRINTS!

Wednesday:  Lots of barbell with a little bit of burpees.  Get ready to Beat dat Clock in Part B with 4 minute rounds of running and DT (deadlifts, hang power cleans and push jerk). This will be fun!!

Thursday:  Part A we are […] Read more

CPM Week of Workouts: Nov 27 – Dec 1

CPM Week of Workouts: Nov 27 – Dec 1

Believing in Yourself is the First Secret to Success!

MONDAY: We start this week off with some bar muscle up (eccentric pull-ups) and pistol training followed by a power duo of rowing ??  and burpees!    

TUESDAY: What movement combines a pushup with a barbell clean and press???  You got it…Man Makers! Today we will be replacing the dumbbells for the barbell. Get ready to jack up your heart rate!❤️ ⚠️

WEDNESDAY: (Strength Day) Part A: Strict Press 2-RM.  Part B: 3-Rounds for time of slam balls, wall balls and cal Rowing.??

THURSDAY: Who’s ready for a 10-rounder⁉️   We have another power duo today with DB hang squat cleans paired […] Read more

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