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| WOD Blog |
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WOD Blog
 | Mon, May 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 (23 days ago) |
Monday May 21 2018(Time) Monday, May 21, 2018 Hey CFM! Eleven days left for the May BINGO Challenge. Keep getting those boxes checked off. You're doing great! Warmup/Activate: 2:00 row or bike Samson Lunge Couch stretch 2 rounds strict Cindy - 5 strict pullups - 10 pushups - 15 airsquats Squat (knees out) stretch 3 Tall as possible Box jumps Glute bridges (squeeze glutes) Group Barbell Warmup with coach Strength: Back Squat 1 x 5 @ 65%, 70%, 75%, 80% WOD: 5 rounds: 200 m run 5 squat cleans 165/115 Rest 1:00 |
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