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WOD Blog
 | Tue, Nov 15 2016 |  |
 | 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 (31 days ago) |
Tuesday November 15 2016(Time) O-LIft 1) EMOM for 3:00 - 2 Touch and Go Clean and Jerks @ 75% 2) EMOM for 4:00 - 1 Clean & Jerk @ 85% ________________________________________ Strength/Accessories 1a) Back Squat: wendler style rest week (short rest) 1x5 40% 1x5 50% 1x5 60% 1b) 3x2 strict press plus 2 push press (work up to a heavy set) WOD 5 Rounds :30 row :30 Rest :30 ME KB Swings 53/35 :30 Rest :30 ME Double-Unders :30 Rest |
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