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WOD Blog
 | Wed, Jan 3 2018 |  |
 | 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) |
Wed Jan 3 2018(Time) Wednesday, January 3, 2018 Oly: 5:00 EMOM 1 Squat Clean and Jerk @ 90% Skill: Bar Muscle Up Progressions 9:00 Alternating EMOM 1. 5 kipping belly to bar 2. 3 clapping kips 3. 1 – 3 banded or jumping muscle up OR 1. 5 banded C2B 2. 5 arch/hollow swings 3. 10 banded lat pulldowns WOD: Alternating EMOM for 20:00 of: Even - 1,2,3,4,5,5,4,3,2,1 Deadlifts 275/185# Odd - 7 TTB + 7 Box Jumps 24/20” |
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