How to Jump Right In To CPM!

How to Jump Right In To CPM!


We are planning to make this our biggest and best challenge yet. The Whole Life Challenge is a global challenge that starts Saturday, September 17th. Think of this as a challenge that includes nutrition plus 6 other wellness habits. Here is what you need to know:
  • WHOLE LIFE CHALLENGE – Everything you need to know about the Whole Life Challenge, can be found here.
  • REGISTER – This is a direct link to Whole Life Challenge registration page. Click it and sign up today!
  • Join Our Team – After registration, search for our team page: CPMFITness. Invite your friends, neighbors and family to join our team also. They do not need to be CPM members to participate.
  • Look for an email with more information to hit your inbox soon.
  • GET EXCITED! This is going to be a great challenge!

Holiday Schedule

Labor Day Weekend

  • Friday, September 2nd – No Evenings Classes at the Mall, 4:45 pm and 5:30 pm classes held Downtown
  • Saturday, September 3rd – Closed
  • Sunday, September 4th – Closed
  • Monday, September 5th (Labor Day) – 8:30 am CPM Grind, 9:30 am CPM Grind

Dear Mother Plucker… I’m not only new to CPM, I’m new to working out. Any suggestions to get me started on my fitness journey?

This is a great question and I have a lot of thoughts on it. I’ve worked out in some way, shape or form almost all of my life but I was still scared to try CPM. Olympic lifts? Never done them. Kettlebells? Not really. So yeah, I could run but that wasn’t enough. One of the funniest things I hear people say is “I need to get into better shape before I join the gym.” Really? That is what we are here for, to get you into shape! Trust me, I get it though. It’s scary to walk into any gym let alone one where people are throwing heavy weights around. So here are some suggestions to prep your body and your mind for CPM workouts.

  1. Gather information about our workouts. What movements do we do, what the heck does AMRAP, EMOTM and Tabata mean? You always have the option to do some personal training sessions with a coach before you jump into class. We can teach you all of the movements, scales and decipher that confusing workout language that shows up on the board.
  2. Scale your movements. There are lots of options for scaling.
    1. Change the movement. Pull-ups can be ring rows. Overhead squats can be back squats.
    2. Change the volume of a movement. 100 double unders can be 50 double unders.
    3. Change the load. We give suggestions for weight on workouts but that doesn’t mean you need to follow them. Set an appropriate weight for your lifts. No need to go crazy until you have practiced the movements at a lower weight and are comfortable with them.
    4. Change the time. A 30 minute AMRAP can be a 20 minute AMRAP for a newbie.
  3. Don’t be a jerk. This is for the fit ones trying a new gym. You want people to like you, right? Don’t brag about how much you can backsquat and don’t get caught up in winning every workout. No one and I mean NO ONE can win every workout at CPM. We aren’t Rich Froning guys. So be honest and don’t cheat.
  4. Have fun. Every one of us has looked ridiculous doing a movement at CPM. I remember falling down during an overhead squat and walking away from a kettlebell snatch day with giant bruises on my forearms. It happens and it happens to everyone.
  5. Don’t be afraid to try something new. I can’t tell you how many times I’ve had someone say they want to try pull-ups but they are afraid or embarrassed to do it in front of the class. Come to the gym early and ask a coach to help. It is my mission to help the women of CPM do pull-ups. We all want to do them and we all can do them. Ask me how to get there… I will tell you!
  6. Make new friends. Chat with the regulars in your class. Before you know it,  you are gym buddies. And everyone needs gym buddies 🙂

Now stop reading my blog and watch Usain Bolt run the 200m Olympic Finals!



The Oboard Says..
“Filthy Fifty”
50 Box Jumps
50 Push Press
50 KB Swings
50 Jumping Pullups
50 Knees to Elbows
50 Walking Lunges
50 Arch Rocks
50 Wallball
50 Burpee
50 Double Unders
Posted by: Emily