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

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 running?!  This will be a great way to get loose for the week ?

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. ???

Thursday: 5-stations, each 5-minutes in length with a 1-minute rest in between?? . 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! ?

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

CPM Week of Workouts: July 24-28

CPM Week of Workouts: July 24-28

YOUR ONLY LIMIT
IS
YOU! 

Monday: The name of today’s workout is “It’s not a big deal!” First up is 4-rounds of max wall ball and rowing; Second series is 4-rounds of max pull-ups and running. This is going to be a great way to start your week! 

Tuesday:  2-round couplets are on the agenda for today. First 6-minute AMRAP is hang cleans paired with box overs. Second 6-min AMRAP is shoulder to overhead paired with rowing! 

Wednesday: Today we are making a Row sandwich? . Each piece of sourdough (800m Row) will be filled with handstand push-ups, pistols and KB swings! ? 

Thursday: (Strength Day) Part A. 1RM Snatch followed […] Read more

CPM Week of Workouts: July 17-21

CPM Week of Workouts: July 17-21

MAKING
MISTAKES
is Better Then
FAKING
PERFECTION
 

Monday: (Strength Day) Part A: 2RM Power Cleans followed by a couplet of power cleans with the new and improved 800m Run! ?? Forecast looks to be SUNNY and ? ! 

Tuesday:  (Strength Day) Part A: EMOTM of Power Snatch + OHS. Part B: Every 2-minutes for 20-minutes we will complete pull-ups, push-ups, squats and double-unders! Not going to lie, I am really loving ❤️  the body weight workouts! 

Wednesday: NO barbell today, instead it will be 4-rounds for time of KB swings, ball slams and rowing! 

Thursday: This week we have another cardio trio, this time it’s rowing for meters, deck […] Read more

CPM Week of Workouts: July 10-14

CPM Week of Workouts: July 10-14

RE-SET, RE-ALIGN, RE-START!!
 

Monday: (Strength Day) Part A: 1RM Back Squat?  followed by 5-rounds for time of rowing, KB Swings, and Bar?? Up’s!

Tuesday:  Part A: Rowing + Abs followed by a conditioning 5-rounds of toes to bar, push-ups, goblet squats and a Run!?

Wednesday: We start the midweek off with the Shoulder Youghh aka Mobility. This is something we can all incorporate into our daily routine to help with tight shoulders. Part B: For those of you who participated in the FNL this WOD may look familiar: 10-rounds of thrusters paired with doubles?❗️ 

Thursday: Cardio Trio of Rowing, Running and BJ’s! Whiskey, Tango, Foxtrot! ???

Friday: (Strength Day) Part […] Read more

CPM Week of Workouts: July 3 – 7

CPM Week of Workouts: July 3 – 7

Happy Birthday USA!

Monday: For those diehards that are wanting one more workout before the holiday we have a grinder set for you today.  A little of everything from running, KB work, plyometrics, abs and bodyweight movement. Looks like a lot of FUN!

Tuesday:  CLOSED July 4th, ??

Wednesday: We start the return back from the long holiday weekend with a 2k Row for time?  followed by a 5-round cardio duo of running and doubles. ?

Thursday: (Strength Day) Part A: 2RM Deadlifts followed by a conditioning 20-min AMRAP of farmer carry, weighted step-ups and pull-ups. I heard some talk about weighted vests with this one❗️??

Read more

CPM Week of Workouts: June 26-30

CPM Week of Workouts: June 26-30

It’s Not About “Having” Time,
It’s About Making the Time! 

Monday:  (Strength Day) Part A: 1 RM Overhead Squat followed by a conditioning run? sandwich paired with more OH squats! ❤️

Tuesday:  We start off with some gymnastics followed by 20-min AMRAP of pull-ups, push-ups and squats. Today we are giving those that want an opportunity to scale ⬆️  to substitute in Muscle up’s, HSPU’s and Pistols ??

Wednesday: Midweek conditioning triplet of DB Squat Cleans, Burpees and Toes to Bar. Format will be 2-rounds of either 1-minute and 2-minute intervals. Heart rates should be racing today! ?

Thursday: Partner Cardio Day! Three 10-min AMRAP’s of running, doubles and […] Read more

CPM Week of Workouts: June 19-23

CPM Week of Workouts: June 19-23

New WEEK, New GOALS! 

Monday: How Fast Would Usain Bolt Run the Mile?? Respondents have suggested times as low as 3:55! That’s Crazy!!? Today we will have another chance to improve on our mile time. Part A: 1-mile run followed by a short run, KB swings, Box Jumps, Pull-ups and wait for it…MANMAKERS!!

Tuesday:  (Strength Day) Part A: 5 RM Back Squats ❤️  followed by a 15-minute AMRAP of HEAVY Back squats and Run/Row (you choose).

Wednesday: (Strength Day) Part A: 1 RM Snatch followed by Max Effort Burpees, Max Effort Doubles and Max Effort Row for Cals. Goal today is to get the heart rate high followed […] Read more

CPM Week of Workouts: June 12-16

CPM Week of Workouts: June 12-16

YESTERDAY
you said
TOMORROW
make it happen
TODAY!

Monday: (Strength Day) Part A: 1 RM Split Jerk followed by a triplet of Push Jerks, Box Jumps and?.

Tuesday:  4-rounds of HIGH intensity. Each round is 4-minutes in length of wallballs, medball cleans and rowing! The objective is to go has hard and fast as you can in each 4-minute round followed by a 3-minute recovery. 

Wednesday: Partner Day! First up is a row with doubles pairing. Then we jump into a 30-min AMRAP of pull-ups, push-ups and squats! Three of the simplest exercises to challenge the essential areas without having to do anything too crazy….priceless!

Thursday: (Strength Day) Part A: 10 EMOTM […] Read more

CPM Week of Workouts: June 5-9

CPM Week of Workouts: June 5-9

SUCK it up NOW
 so you don’t have to
 SUCK it in LATER! 

Monday:  We start the week with a partner warm-up of a short run and a chance to work on rope climbs and pull-ups. Second part is a chipper filled with doubles, air squats, RC/PU, push-ups, box jumps, sit-ups and rowing! That was a mouth full?

Tuesday: (Strength Day) Part A: 10 EMOTM of Squat Snatch (Snatch + OH Squat) followed by a conditioning couplet of running and power snatch. The run is short on this one. The quicker you get through each round, the more rest you get before the next one […] Read more

CPM Week of Workouts: May 29 – June 2

CPM Week of Workouts: May 29 – June 2

MEMORI★L DAY
Celebrate – Honor – Remember
 

Monday: The “MURPH” is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had. Come and join us for 1-mile run, 100 pull-ups, 200 pushups, 300 air squats and 1-mile run. Partition the pull-ups, pushups, and squats as needed.

Tuesday:  (Barbell Day #1) Hope you guys are ready for lots of barbell work the next few days! Today we have two AMRAP couplet’s. First one consists of power cleans and burpee over bar; 2nd […] Read more

CPM Week of Workouts: May 22-25

CPM Week of Workouts: May 22-25

ABILITY
is what you’re capable of doing. 
MOTIVATION
determines what you do.
ATTITUDE
determines how well you do it!

Monday: (Strength Day) I am hoping you all enjoyed last week as much as I did.  So why not start the week off where we ended with more Squats!! Part A: OH Squat 5-RM build-up followed by a 21-15-9 for time of OH squats and box jumps.

Tuesday: Sticking with the theme of last week with another Partner Day! This time it’s 5-rounds of all body weight movement: pull-ups, push-ups, sit-ups and squats. Bodyweight workouts improve strength, endurance, and power, and–if done right–can burn through […] Read more

CPM Week of Workouts: May 15 – 19

CPM Week of Workouts: May 15 – 19

When You Feel Like
QUITTING
Think About Why You
STARTED

 

Monday: (Strength Day) We open the week with a Push Press 3-RM followed by 4-rounds for time of SDLHP, Push Press and Back Squats. Sounds like a fantastic start to the week!

Tuesday: Partner Day! 25-min AMRAP of deck squats, KB swings, ball slams and running. I think you’re all going to dig this format:-)

Wednesday: I think this might be my favorite workout yet! 3-rounds for time of front rack lunges, burpees, front squats, toes to bar and power cleans. You don’t want to miss this mid-week killer! 

Thursday: (Strength Day) Part A: Deadlifts […] Read more

CPM Week of Workouts: May 8 – 12

CPM Week of Workouts: May 8 – 12

Your Health is an
Investment
Not An Expense

 

Monday: I hope you had a great weekend getting your vitamin D fix ?  and celebrating Cinco De Mayo!  Thinking a little mobility and gymnastics is exactly what the doctor ordered?  Join us today for bar work followed by 5-rounds for time of rope climbs, ring dips and v-ups. 

Tuesday: (Strength Day) Part A: Snatch 5-RM followed by a cardio blaster of running, hang snatch and burpees over barbell. Sounds like a few of you have figured out that I like burpees ❤️

Wednesday: Mid-week fun with a 25-min AMRAP of SDLHP, Box Jumps, KB swings, Broad Jump […] Read more

CPM Week of Workouts: May 1-5

CPM Week of Workouts: May 1-5

Quote for the week… 

 

F.A.I.L.
First Attempt in Learning 

 

Monday: I am hoping the weather forecast is not true and we do not wake up to ❄️ in the AM. However if we do, DT peeps get ready to burn some “brown fat!” We have two AMRAP’s on the schedule for today, first one consists of running, rowing and burpees followed by running, rowing and pull-ups! #energyburning #shivering #brownfat

Tuesday:  (Conditioning Day) 4-Rounds (5-min each) of Power Cleans, Toes to Bar and Double Under’s.  No worries we will get a little rest in between each round which means for 5-minutes it’s all out performances for everyone! […] Read more