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| WOD Blog |
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WOD Blog
 | Wed, Jun 20 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) |
Wednesday June 20 2018(Time) Wednesday, June 20, 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 Deadlift 3 @ 80% 85% 90% WOD: 4 rounds 100’ walking lunge (outside) 15 deadlifts 135/95 200 m run |
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