CPM Week of Workouts: Feb 6-10

CPM Week of Workouts: Feb 6-10

Quote of the week…..
if you haven’t found it yet,
keep looking 

Monday: (Strength Day) Squat Clean Monday! Part A: Build-up to 1-RM followed by a Fran style WOD of Squat Cleans, Ring Dips and Medball Sit-ups. Think the word I heard to described this was “Syck!”

Tuesday: (Strength Day) Back to back strength day! Part A: OH squat build-up followed by a conditioning 20-min AMRAP of Rowing, OH Squat, Pull-ups and Push Jerks.

Wednesday: Happy Birthday to ME!🎉 🎂  There should be no surprise to see SQUATS in this workout:-) Let’s call this a Tabata sandwich of Squats and KB swings with […] Read more

CPM Week of Workout: Jan 30 – Feb 3

CPM Week of Workout: Jan 30 – Feb 3

Quote of the week…..
Do MORE of what makes YOU Happy!

Monday: (Strength Day) Hang Clean build-up to 1-RM followed by 5-rounds of Hang Cleans, Barbell Front Rack Lunges and Doubles. Cardio Overload, YES!!

Tuesday: We start off with a little gymnastic work of handstand holds and bar hangs. Then move into a 10-min AMRAP of Cal Row, WallBall Toss and Ring Push-ups followed by a fun little Finisher:-) You don’t want to miss this one! 

Wednesday: Bring your running shoes! Part A: 100m Sprints. Part B: AMRAP 15min of Burpee Box Jumps, Lateral Jumps Over the Bar, Sit-ups and Ball Taps. Lots of […] Read more

CPM Week of Workouts: Jan 23 – 27

CPM Week of Workouts: Jan 23 – 27

Quote of the week…..
When you think about
QUITTING
think about why you
STARTED

Monday: (Strength Day) Part A: Power Snatch paired with Slam Balls. Part B: 5-Rounds for time of Push Press, Toes to Bar, the heavily requested return of SDLHP with barbell and Wall Balls!

Tuesday: If you love “Death By…”, today is your day! Part A: Death by “Front Squat”. Ouch but oh so good! Followed by 5-rounds, each 2 1/2 minutes of a Burpee-to-plate and Running combo. 

Wednesday: Get ready for a big and aggressive chipper filled with Rowing, Doubles, Medball cleans, Medball sit-ups, KB Swings, Box Jumps, Pull-ups and Goblet […] Read more

CPM Week of Workouts: Jan 16 – 20

CPM Week of Workouts: Jan 16 – 20

 Quote of the week…..
you’re only
ONE WORKOUT
 away from a
GOOD MOOD! 

Monday: (Strength Day) We start off the week with “Clusters!” You have asked we have delivered:-) Part A: Cluster Build-up. Part B: Poetry in Motion of Clusters, Doubles and Burpee Pull-ups. There is a lot packed into this workout, don’t miss out!

Tuesday: If you have recovered from Monday (or just need another butt kicking), come join us for a 20-min AMRAP of Front Rack Lunges, Pike Push-ups and Body Builders followed by an Ab Finisher! 

Wednesday: Cal Rowing seems to be the theme the past few weeks. Part A: EMOTM for 15-min […] Read more

CPM Week of Workouts: Jan 9 – 13

CPM Week of Workouts: Jan 9 – 13

STRIVE for PROGRESS
not PERFECTION! 

Monday: (Strength Day) We start the week of with a 5-rep Deadlift build-up followed by a 20-min AMRAP of deadlifts, push-ups and HIGH box jumps. A little core/back/legs, upper body and plyo’s!

Tuesday: Part A: Gymnastics work on the bar and floor followed by a timed WOD of cal rowing, doubles, wall-ball, pull-ups, plate to overhead, T2B and everyone’s favorite Turkish Get-ups:-) 

Wednesday: On the menu for today is a 25-min Chipper of the following movements: HR (hand release) push-ups, deck squats, sumo squats, running, ring rows, burpees, reverse lunges and farmer carry. This is a true full-body workout!

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CPM Week of Workouts: Jan 2-6

CPM Week of Workouts: Jan 2-6

HAPPY NEW YEAR
out with the old, in with the NEW!

Monday: Time to start the New Year off right and get to the gym! Today we have 11-rounds of KB swings, Wall Balls and Cal Rowing. We will only be having 3 classes today, 8:30am, 9:30am & 11:30am at the Western Mall. 

Tuesday: Find a buddy for this partner WOD of Power Snatches, Box Jumps, Deadlift and Rowing. 

Wednesday: We continue with the rowing theme, however this time you are going solo!  25-min AMRAP of Pull-Ups, Cal Row, Burpees and Box Jumps.

Thursday: (Strength Day) Part A: Front Squats 2-RM followed by a 20-min […] Read more

CPM Week of Workouts: Dec 26-30

CPM Week of Workouts: Dec 26-30

Quote of the week….
There is always a reason to smile,
you just have to find it 😊

Monday: Hope you all had a Merry Christmas! We start off the week with a 40-minute workout of running, squatting and rope climbing. We will only be having 2 classes today, 8:30am and 9:30am at the Western Mall. 

Tuesday: Since we have really been feeling the Death by lately… we thought why not try death by Wall Ball. Yep, you read it right. We will start at 5 reps and work our way up. 😁   Now that our legs are feeling like JELL-O we […] Read more

CPM Week of Workouts: Dec 19 – 23

CPM Week of Workouts: Dec 19 – 23

“The Best Project you will ever work on is YOU“ 

 

Monday: We start off the Christmas week with Wall Balls, Side Planks and DB Snatches followed by a conditioning 100m walking Lunge paired with a 300m Run. Just in case you are wondering how many steps that is in lunges, it’s approximately 132:-) Your welcome! No rowing in workout=open rowing during class time!

Tuesday: (Partner Day) Time for a little gymnastics and total body with this fun partner WOD!  4-rounds, 6-min each: round 1- handstands and KB swings. Round 2 – bar hang with push-ups. Round 3- rowing with squats. Round 4 – […] Read more

CPM Week of Workouts: Dec 12 – 16

CPM Week of Workouts: Dec 12 – 16

Quote of the week…
A goal without a plan is simply a wish! 
 

Monday:  25-min Partner Rowing WOD. One partner rows 500m while the other rests:-) Great day to get those meters in! 

Tuesday: (Strength Day) Time for some good ole “Clean” fun, 6 sets of 2 reps followed by a conditioning 16-min AMRAP of Toes to Bar, Double Unders and Cleans. No rowing in workout=open rowing during class time!

Wednesday: We get right into it with 10 Rounds for time of pull-ups and a goblet squat pairing.  And to top it off we will run 200m every three minutes! No rowing in workout=open rowing during […] Read more

CPM Week of Workouts: Dec 5 – 9

CPM Week of Workouts: Dec 5 – 9

Quote of the week…
“By failing to prepare, you are preparing to fail.”
…benjamin franklin
 

Monday: (Strength Day) – Part A: Overhead Squats 5 sets of 3 reps. Part B: OH squats paried with both rowing and running! 

Tuesday: We begin with a fun Run Row combo followed by a 20-min partner workout of Medball runs, Wall balls and Slamballs. 

Wednesday: Did anyone else LOVE the pacer running test in school?!? If so today is your day! We start things off with Death by 10m Sprints followed by 4-rounds of 50-Doubles and 20-DB squat cleans. No rowing in workout=open rowing during class time!

[…] Read more