CPM Week of Workouts Feb 25 – March 1

CPM Week of Workouts Feb 25 – March 1

Monday: Power Clean, Doubles, Hang Clean, Push Press, Burpees
Tuesday: Run, Row, Pull-ups, Push-ups, Squats, Box Jumps, Sit-ups, Ball Slams
Wednesday: Core work! Rope Climb, HSPU, KB Swings, Run
Thursday: Front Squat, Doubles, Devil’s Press
Friday: Box Jumps, KB Swings, Burpees, DB Cleans, Ground 2 OH, Row

The O-Board Says…

Part A:
Power Clean
5-3-3-1-1

Part B:
2 Rounds
50 Doubles
25 Hang Clean
50 Doubles
25 Push Press
50 Doubles
25 Burpees

[…] Read more

CPM Week of Workouts Feb 18 – Feb 22

CPM Week of Workouts Feb 18 – Feb 22

Monday: Dips, Pistols, Ring Push-ups’s, KB swings, Run
Tuesday: Deadlift, DB Thrusters, Doubles
Wednesday: Snatch, Cal Row, Evil Wheels
Thursday: Pull-ups, Push-ups, Squats, Running
Friday: Row, Wall Balls, Burpees, Sit-ups

The O-Board Says…

Part A: EMOTM 10
Odd: 7 Dips
Even: 5 Pistols/7 Split Squat each leg
*stretch during rest

Part B:
5 Rounds
10 Ring PU’s
20 KB Swings
400m Run

[…] Read more

Christmas Traditions at CPMFITness

Christmas Traditions at CPMFITness

I am a BIG fan of tradition. I think it is so great to hear the different ways families, cultures, and countries celebrate Christmas. Here is a fun article telling you about 5 unique Christmas Traditions from Around the World.

Here is my family Christmas tradition:

We are a Scandinavian family so we have kept the Norwegian tradition alive. We begin our celebration on Christmas Eve. We have a traditional Scandinavian meal that consists of Swedish Meatballs, mashed potatoes, lefse (which is a potato based tortilla) and Leutefisk (a white cod soaked in lye); this is not a fan favorite […] Read more

CPM Week of Workouts Dec 24 – Dec 28

CPM Week of Workouts Dec 24 – Dec 28

Merry Everything and a Happy Always!ūüéĄ

Monday: 12 days of Christmas, come check out this very special workout Monday 8:30a at the Western Mall!
Tuesday: CLOSED, Enjoy the holiday and we will see you Wednesday!
Wednesday: Running, Deadlift, Hang Cleans, and Push Press
Thursday: OH Squat, Wtd Step-Up and running
Friday: Bench Press, Run, KB Snatch, KB Swing, Deadlift Hold, Rowing

The O-Board Says…

12 Days of XMAS (Ba-Locka special)
1 KB SDLHP
2 DB Thursters
3 DB Push Press
4 DB Power Cleans
5 KB Swings
6 DB Power Snatch
7 Pullups (2 MUs)
8 Leg Levers
9 Box Jumps
10 OH Walking Lunges (Plate)
11 Double Unders
12 Man Makers

[…] Read more

CPM Week of Workouts Dec 17 – Dec 21

Stay positive, work hard, and make it happen!

Monday: Back Squat, Plank/HS hold, row
Tuesday: Push-ups & KB Windmills, Cal row, DB Thrusters, Power Cleans
Wednesday: KB swings then Farmer Carry, Lunges, Wall Balls, T2B
Thursday: Pull-ups, Box jumps, push-ups
Friday: Core work, Goblet squats, Evil wheels, KB SDLHP, Burpees, Cal row

The O-Board Says…

Part A. Back Squat
5-5-5-5-5

Part B. AMRAP 15min
5 Back Squat
45 sec plank/HS hold
250m Row

[…] Read more

CPM Week of Workouts Dec 10 – Dec 14

CPM Week of Workouts Dec 10 – Dec 14

If it doesn’t challenge you, it won’t change you.

Monday: Front Squats, Burpees, Run/Row
Tuesday: T2B, Run, DB Push Press, Ring Row, DB Split Squat, DB Push-up
Wednesday: Power Cleans, Run/Row, HS hold, Dips, KB swings, G2O
Thursday: Row, Slam Balls, HSPU, Doubles
Friday: Deadlift, DB Clean, Box Jumps

The O-Board Says…

A. Front Squat
Every 90 sec
5-5-3-3-1-1

B. AMRAP 18 min
3 Front Squats
12 Burpee over Bar
300m Run/Row

[…] Read more

CPM Week of Workouts 10/8 – 10/12

CPM Week of Workouts 10/8 – 10/12

Why put off feeling good? Get to the Gym!

Monday- Ring Rows, Pull Aparts, Push-ups, DUs, HSPU, Rope Climbs and Running
Tuesday- Tempo Front Squat, Push Jerk and Rowing
Wednesday- Partner! DL, Burpees and Running
Thursday- KB Complex, Row, KB swings and T2B
Friday- Snatch, DUs and Running

The O-Board Says…

Part A: 3 Rounds:
15 Ring Rows
15 Pull Aparts
15 Push-Ups
45 Doubles
Part B: AMRAP 20 minutes:
Max HSPU
2 Rope Climbs
400m Run
Score is HSPUs

[…] Read more

CPM Week of Workouts Sept 3 – Sept 7

CPM Week of Workouts Sept 3 – Sept 7

New Month…and some amazing workouts!

Monday: Labor Day!
Tuesday: Tempo Pull-Ups. Part B – Cal Row, Wall Balls and Dips
Wednesday: DB Snatch, Box Jumps and T2B
Thursday: Deadlifts. Part B – Hang Cleans, Push-Ups, Doubles.
Friday: Renegade Row and Bench Press. Part B – Front Squats and Ring Rows then Back Squat and Burpee Bar Hops.

The O-Board Says…

Labor Day!
Join us Monday at 8:30 and 9:30 at the Western Mall for a very special workout!

[…] Read more

Fit Chic Pesto Chicken Bites …

Fit Chic Pesto Chicken Bites …

This recipe is very easy to make and tastes delicious (especially the next day)! I really enjoyed it over spaghetti squash or over some romaine lettuce leaves.
 
Ingredients
 
2 1‚ĀĄ2 lbs boneless, skinless chicken breasts, cut into 1 1‚ĀĄ2 inches chunks;
4 cloves garlic, minced;
3 tbsp fresh rosemary leaves, chopped;
2 tbsp of melted grass-fed butter
1/4 cup of pesto
1/2 cup of almond flour
1/4 cup of sun-dried tomatoes
1‚ĀĄ2 cup free range chicken broth
 
 Directions:

Place the butter, garlic, rosemary, and lemon juice into a large skillet until the garlic is slightly browned (2-3 minutes).

Next add the chicken breast chunks and allow to cook over medium to high […] Read more

CPM Halloween Candy Stats …

CPM Halloween Candy Stats …

Halloween is upon us, and you probably already licking your chops on the delicious candy you are going to “treat” yourself with.

Before you go candy diving, read this blog to find out the nutritional content of your favorite Halloween Treat …

It might scare you away from the bucket of candy!

Best Halloween Candy Options :

Smarties: 25 cals 6g of sugar
 
Pixy Stix: 9 cals 2.1g of sugar
 
Nerds: 50 cals 12g of sugar
 
2nd Tier: If you love chocolate Choose These as your best option in the snack size versions
 
Kit Kat: 70 cals 3.6g of fat 7g of sugar
 
Milky Way: 72 cals 2.8g of […] Read more

Fit Chic Ghosts … The Perfect Treat for Halloween

Fit Chic Ghosts … The Perfect Treat for Halloween

Here is a great recipe for the Halloween Season … They are tasty and cute and the whole family will enjoy!

Ingredients: 

‚ÖĒ cup raw pecans, finely chopped

3 tablespoons 100% dark, unsweetened chocolate (chopped)

¬Ĺ cup coconut butter, melted

2 tablespoons raw honey

¬Ĺ teaspoon vanilla extract

¬Ĺ cup shredded coconut, unsweetened

handful mini vegan chocolate chips

 Directions
Melt  chocolate slowly in a bowl over simmering water (double boiler).
Mix in the chopped pecans, 4 tablespoons of melted coconut butter, honey, and vanilla extract until all ingredients are well combined.
Scoop 1 tablespoonful of dough onto a cookie sheet lined with parchment paper. Using your hands, shape each truffle into 1-inch […] Read more

The Mod Squad – Let’s Stretch!

The Mod Squad – Let’s Stretch!

Help me move again!

I really enjoy Bring a Friend Week at CPM.  I love getting to see the new faces and new energy coming into the gym.  Plus it is always fun the see members coaching and cheering on friends and family as they navigate through these new workouts.

While these new workouts are fun and exciting, they can also help us find some muscles we didn’t know could get sore.¬† I want everybody to get the most out of this week and keep coming back so today’s video is designed to stretch our whole body and get us ready to […] Read more

Fit Chic Funfetti Donuts

Fit Chic Funfetti Donuts

We had a send off treat session for one of our trainers and he LOVES Chocolate Donuts … So here is a recipe that so FUN so tasty and you won’t be a able to eat just one!

Donut Ingredients: 

1/4 cup coconut flour

2 3/4 cup rice flour or gluten free flour

1 2/3 cup coconut palm sugar

1 tablespoon Baking Powder

1/2 teaspoon salt

3/4 cup softened grass fed  butter

1/4 cup coconut oil

3-4 eggs

1 1/4 cups coconut half and half or almond milk creamer

2 teaspoons vanilla extract

2/3 cup rainbow sprinkles

Directions: 

Preheat oven to 350¬ļF or mini donut maker. and Grease donut pan ¬†

or mini donut maker.

Mix the […] Read more

The Mod Squad – Summer Stretching

The Mod Squad – Summer Stretching

Sun and Stretching!

It is that wonderful time of year where we spend more time outside. Between ball games, lake days and even yardwork, stretching¬†is so¬†important to keeping your summer pain free.¬†Who wants to miss out on water skiing or that amazing hike because you can’t move!

This summer I will be bringing you videos to help you get the most out of your summer activities and keep you limber and moving so that you can keep enjoying everything!

Today’s video¬†has some quick hip and chest stretches that you can do while the kids play at the park, during a break on your […] Read more

Don’t Get Stuck in a Rut CPM …

Don’t Get Stuck in a Rut CPM …

Do you ever get stuck in a place that you just can’t seem to get out of?

You wake up just not feeling yourself, you use your ‚Äúgo to‚ÄĚ happy tricks and they are just not getting you out of your funk ‚Ķ

Its ok to not always be OK.

You go on Facebook it is a ‚Äúfalse reality‚ÄĚ people only put what they want you to see not the whole truth. Which can lead us to feel even worse. ( I challenge you to limit your Facebook time and keep it very focused).

I listened to a really good podcast this past week […] Read more

Memorial Day Fit Chic Recipes …

Memorial Day Fit Chic Recipes …

Memorial Day is a time to remember the honorable people who gave their lives to serve this country. It is also a time to enjoy fabulous food with family and friends.

Memorial Day food is all about the grill, the snacks, and the Great Outdoors. Knowing this I included a list of bbq, sides, and treats to give you the perfect Memorial Day Celebration.

Drinks:

Bellini Ice Tea

3 Tbsp honey

2 ripe peaches, peeled and sliced

1 cup raspberries

Fresh brewed tea

Ice

*optional lemon wedges or mint leaves

Directions:
Fill a large pitcher half way full of ice. Next pour in tea and then place cut peaches and […] Read more

A Mod Squad Mini – Hips don’t lie

A Mod Squad Mini – Hips don’t lie

It’s all about the hips!!

We all tell ourselves the story that we are too busy to stretch, but here are two super quick and super easy stretches anyone can make time for.  Do you sit too much, feeling the workouts this week?  These are great stretches to do in between meetings, while you are handling phone calls or emails, or just need a mid day pick me up. So get stretching!

 

Looking for something in particular here on The Mod Squad?  Email me your suggestions at themodsquadsf@gmail.com.

 

The O-Board Says…

Part A
Deadlifts
5-5-4-3-1-1
Part B
AMRAP 7
50 Double Unders
15 Deadlifts
Part C
Tabata Hip Thrusts

[…] Read more