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| WOD Blog |
| Class Schedule |
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WOD Blog
 | Thu, Aug 3 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 (26 days ago) |
Thursday 3 August 2017(Time) Thursday, 8/3/17 (Happy 60th Birthday Coach Steve!!) Kipping Pullup Progression 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, jumping or seated pullup using bar on low J hooks) No kipping – full range of motion Aerobic Threshold WOD Not for time: 400 m fast then 400 m slow 300 m fast then 300 m slow 200 m fast then 200 m slow 100 m fast then 100 m slow Rest 2:00 then Strength Endurance WOD (outside) 2 rounds 25 feet of ME rebounding broad jumps (start at end of grass by the church – broad jump to CFM door) then go straight into 200 m sprint Rest 2:00 |
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