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WOD Blog
 | Fri, Jun 22 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) |
Friday June 22, 2018(Time) Friday, June 22, 2018 Reminder: No 5:00 am class Warmup: Stretch/warmup on your own then 2 rounds: 5 back squat 5 good mornings 5 elbow turnovers 5 front squats 3 high box jumps Strength: Front Squat 3 @ 80% 85%, 90% Partner WOD 25:00 time cap 40 cal bike or 46 cal row 40 box jump overs 24/20 40 power cleans 115/80 40 Toes to Bar 40 push jerks 115/80 30 cal bike or 36 cal row 30 box jump overs 24/20 30 power cleans 95/65 30 toes to bar 30 push jerks 95/65 Finish with 40 cal bike or 46 cal row *one partner works/one partner rests |
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