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WOD Blog
 | Fri, Jan 20 2017 |  |
 | 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 (79 days ago) |
Friday January 20 2017(Time) Oly Deload 3x2 Jerks out of the Rack @ 60%, 70%, 80% of 1RM Jerk Strength/Accessories Deload Back Squat 1x5@40%, 1x5@50%, 1x5@60% WOD “Fran” 21-15-9 reps, for time of: Thruster, 95/65 lbs Pull-up -Recover at least 3 minutes then: 10:00 AMRAP with HR between 140-150 BPM of: 200 m row 10 pushups 30 Abmat Situps or 15 GHD Situps |
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