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WOD Blog
 | Wed, Feb 21 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 (29 days ago) |
Wednesday February 21 2018(Time) Wednesday, February 21, 2018 Skill: 5:00 Kipping HSPU practice - Focus on head through arms for strong finish - Scale: Handstand holds or HSPU negatives or seated DB Press Skill: 10:00 Muscle Up Deload work (DO NOT TEAR) Practice bar or ring swings Kip belly to bar or hips to rings Leg assisted transitions WOD: 5 rounds: 5 Front Squats 115/75 15 Wall Balls 20/14 :30 rest Cashout: Tabata Heel touches Plank |
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