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| WOD Blog |
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WOD Blog
 | Thu, Jul 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 (25 days ago) |
Thursday 20 July 2017(Time) Thursday, 7/20/17 Kipping Pullup Progression Step 1 For 5:00: Practice kip swing (from the shoulders not a leg swing) Add: Push down on the bar with arms straight to elevate the body Strength: Strict Pullup Ladder 5:00 (get as far as you can) 2 – 4 – 6 – 8 – 6 – 4 – 2 Do strict if possible – if not use whatever assistance necessary (ie bands or jumping) No kipping – full range of motion Lactate Threshold WOD 4 x 400 m (1 mile personal best pace) Rest 1:00 1 x 200 m (a little faster than 400 pace – not all out) Rest 1:00 4 x 10 pushups with :30 rest between sets Cashout: 1:00 max calorie row |
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