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WOD Blog
 | Wed, Nov 30 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 (30 days ago) |
Wednesday November 30 2016(Time) Oly: 1) 5 x 3 Hang Power Snatch – work up to at least 2 heavy sets Strength/Accessories: Bar Muscle up progressions part one WOD #1: 1) For time: 7 OHS 135/95# 7 burpees 7 OHS 115/75# 7 Burpees 7 OHS 105/70# **Heart rate to below 115 BPM before starting Cardio Capacity WOD Cardio Capacity WOD: 20:00 AMRAP with HR between 130-140 BPM of: 400m run or 500m row 15 OHS 45/35# 30 DU |
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