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WOD Blog
 | Wed, Jun 13 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 (24 days ago) |
Wednesday June 13 2018(Time) Wednesday, June 13, 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 (Deload): Deadlift 3 @ 55% 65% 75% WOD: 15:00 alternating EMOM 1:00 40 situps 2:00 18/16 row or 15/12 bike 3:00 10 deadlifts 245/170 4:00 30 situps 5:00 15/13 row or 12/9 bike 6:00 8 deadlifts 7:00 20 situps 8:00 12/10 row or 9/6 bike 9:00 6 deadlifts 10:00 10 situps 11:00 9/7 row or 6/3 bike 12:00 4 deadlifts 13:00 5 situps 14:00 6/4 row or 4/2 bike 15:00 2 deadlifts |
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