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 equipment. Practicing pistols will also improve your flexibility, balance and overall body control.

Wednesday: Time to work out the lactic acid in those legs from yesterday with some sprints! We then jump into a 15-minute AMRAP filled with wallballs, T2B and box jumps. Performing plyometrics on a regular basis helps you burn more fat and who doesn’t want that?!?

Thursday: Chipper WODs are the perfect way to challenge your toughness, endurance and technique under fatigue. Today we will do just that with some KB swings, GTO (ground to overhead), Push-ups, Thrusters, MB Sit-ups and Doubles.

Friday: (Strength Day) We end the week with a barbell workout that includes ALL your favorite lifts.  We have back squats, deadlift, hang clean, front squat and push press. The catch is DON’T put the bar down unless you like Burpees! ? 

Make is a great week!   ?  you at the GYM! 

The O-Board Says…

9/4/17 – LABOR DAY!  8:30 & 9:30 class ONLY @ Western Mall.


Team of 4
– 300 pull-ups
– 400 push-ups
– 500 sit-ups
– 600 squats

Specialist Trevor Anthony Win’E, of Orange County, California, while serving as the Gunner on the lead truck in a convoy in Iraq on 30 April 2004, was injured in an attack by an improvised explosive device (IED). On 1 May 2004, he died from injuries sustained from that attack. He is survived by his parents, Rick and Debi, brother and sister Todd and Tracy and their families, grandparents Donn and Ruth Ann Curran and Gerry Win’E, and numerous aunts, uncles, and cousins and his dog Betty.
posted: by Nicole