Monday: “Cardio Carl” – Running, Rowing and Double Unders
Tuesday: Part A: OH Squats. Part B: 12-min AMRAP of wall balls, toe to bar, KB snatch and sprints
Wednesday: Part A: Rack Jerk. Part B:18-min AMRAP of running, wall walks and KB Swings
Thursday: Part A: Quick 8-min AMRAP warm-up followed by squat cleans…ALOT of them!
Friday: Double or Nothing: 2-rounds of rowing, split squats, burpees, doubles, push press and push-ups!
[…] Read more
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
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
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
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…
20 sec Handstand Hold/10 sec Rest
20 sec Hollow Rocks/10 sec Rest
Part B: 4 […] Read more
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
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…
AMRAP 20min (partner)
100 Cal Row
10 Rope Climb
100 KB […] Read more
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
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
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