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WOD Blog
 | Thu, Oct 19 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 (29 days ago) |
Cardio Capacity run, vups, pullups, hspu(Time) Thursday, 10/19/2017 Strength: 1a) 3 x 3 floor press (close grip, elbows close by side) 1b) 3 x 3 pendlay row 1c) 3 x 3 ring dips (slow and controlled) WOD 25:00 (not for score – keep HR between 130 -140 BPM) 400 m run 20 V-Ups 5 Strict Pullups (do negatives if you can’t do strict) 5 Strict HSPU or 5 Negatives (kick up into a handstand each rep) |
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