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WOD Blog
 | Fri, Aug 17 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 (27 days ago) |
Friday August 17 2018(Time) Friday August 17, 2018 Strength: Tempo Front Squat 4 x 2 5 second negative (down slow for 5 second count) 2 second pause at bottom (start at 50% and work up) Deadlift Build up to a heavy set of 10 touch and go deadlifts (65-70%) WOD: 3 rounds 20 deadlifts (135/95) 18/15 cal row or 15/12 bike 20 hang db reverse lunges (53/35) (55+ 35/20) 18/15 cal row or 15/12 bike Cashout: Pushup/Accessory Work Challenge |
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