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WOD Blog
 | Mon, Sep 24 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 (29 days ago) |
Monday September 24 2018(Time) Monday, September 24, 2018 Oly: Week 3 TEMPO OVERHEAD SQUAT 5:00 EMOM 1 Tempo Overhead Squat 1 Overhead Squat Start at approx. 65% of 1RM OHS (up 5 – 10# from last week) SNATCH 6:00 E2MO2M 3-Position Power Snatch (High hang PS, Hang PS, PS floor) 3-Position Squat Snatch (High hang SS, Hang SS, SS floor) 1 set = 6 Reps. Start at 50% and work up to 60% Strength: BACK SQUAT 12:00 on the clock 10 @ 65% 8 @ 70% 6 @ 75% 4 @ 80% 2 @ 85% Go 5-10# above listed weight if possible WOD: 21-15-9 Pullups Deadlifts (225/155) 12:00 Time Cap |
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