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WOD Blog
 | Wed, May 30 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 (22 days ago) |
Wednesday May 30, 2018(Time) Wednesday, May 30, 2018 Warmup/Activate: 2:00 bike or rower Couch stretch Pigeon stretch 2 rounds: 15 hyperextensions (GHD) 3 consecutive hops for height and distance 10 good mornings (bar) 10 presses (bar) 10 squats 10 glute bridges Strength: Back Squat 5 @ 65% 75% ME @ 85% WOD: 20:00 EMOM Even – Deadlift 1, 2, 3, 4, 5, 5, 4, 3, 2, 1 (275/185, 250/175, or 225/155) Odd – 21 DUS 7 TTB CASHOUT: CFM BINGO CHALLENGE WORK |
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