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WOD Blog
 | Wed, Jun 27 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) |
Wed June 27 2018 box to sod wod(Time) Wednesday, June 27, 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% +10 lbs BOX TO SOD WOD: 2 rounds Run to sod – 25 air squats Run to box – 25 double unders Run to sod – 25 walking lunges Run to box – 15 power snatches 75/55 (run to sod – go out box to the right turn right into second entrance (mailbox entrance) run to grassy area) |
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