WOD Blog

Wed, Jun 19 2013

Thu, Dec 19, 2019 at 6:00pm CFM Annual Christmas Party
Thu, Dec 17, 2020 at 6:00pm CFM Annual Christmas Party
Thu, Dec 30, 2021 at 6:00pm CFM Annual Christmas Party
Fri, Dec 16, 2022 at 6:00pm CFM Annual Christmas Party
Fri, Dec 15, 2023 at 6:00pm CFM Annual Christmas Party
Most Recent Benchmark:
12 Days of Christmas WOD on Dec 22, 2025 (21 days ago)
Foundations WOD Session 1Foundations WOD Session 3

Foundations WOD Session 1


(Time)
Foundations WOD Session 1
Warm Up

200 m walk/jog
arm circles
bar hang
samson stretch

Demo squat/practice
Demo body row/practice
Demo pushup/practice

WOD
200 m run

15-12-9
squat
pushup
body row

200 m run

cool down/mobility

Planned: Thu,Aug1,2013 Fri,Jul19,2013 Mon,Jul8,2013 Mon,Jun24,2013 Wed,Jun19,2013 Wed,Jun12,2013 Mon,Jun10,2013 Wed,Jun5,2013 Tue,Jun4,2013

Bryton6:37
20 burpees/1:09
Travis7:11
20 burpees/1:37
Solomon9:35
20 burpees/1:12
8013307001
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South Jordan, Utah 84095 (view larger map)