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WOD Blog
 | Wed, Oct 22 2014 |  |
 | 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 (78 days ago) |
Wednesday 15 October(Time) Strength 3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom) 2:00 min rest between sets WOD Tabata Intervals of (8 rounds – :20 work/:10 rest): 1. KB Swings 53/35# 2. Air Squats 3. Ab-Mat Situps *Perform 8 rounds of #1, then 8 rounds of #2, then 8 rounds of #3. Note total reps of each. |
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