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❗️👍🏽

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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