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WOD Blog
 | Mon, Jun 18 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 18 2018(Time) Monday, June 18, 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 3 @ 80% 85% 90% WOD #1) 5:00 AMRAP 15-12-9 KBS 53/35 Front Squats 115/75 200 m run after each set of front squats Rest 3:00 #2) 5:00 AMRAP 15-12-9 KBS 53/35 Front Squats 95/65 200 m run after each set of front squats |
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