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| WOD Blog |
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WOD Blog
 | Mon, Jun 4 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 June 4 2018(Time) Monday, June 4, 2018 Warmup 2:00 bike or row Shoulder band work Alternating Samson lunge down and back 5 strict pullups 10 slow perfect pushups 15 deep air squats Squat w/ dynamic hamstring stretch Couch stretch Pigeon stretch Glute bridges (squeeze glutes) 3 tall as possible box jumps Barbell Warmup 5 good mornings 5 back squats 5 elbow rotations (bar on back – fast elbows like a front rack) 5 strict press and stretch 5 romanian deadlift 5 front squats Strength Back Squat 5 @65% 70% 75% 85% WOD 21 pullups 400 m run 15 pullups 400 m run 9 pullups 400 m run |
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