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| WOD Blog |
| Class Schedule |
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WOD Blog
 | Mon, Oct 9 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 (30 days ago) |
Monday October 9 2017(Time) Monday, 10/9/2017 Lurong scores are to be submitted online tonight by 5:00 pm! Oly: 5 x 1 3 positions squat snatch ( floor, knee, hip) Maintain good form – go a little heavier than last week Strength: Back Squat 3 x 3 65%, 75%, 85% WOD: 3 rounds for time: 400 m run 21 Kettlebell Swings 53/35 15 Box Jump Overs 24/20 9 side step pushup (perfect form/chest touches floor/full lockout/body rigid) Cashout: Tabata Abs |
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