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WOD Blog
 | Wed, Oct 31 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 (31 days ago) |
Wednesday October 31 2018(Time) Wednesday October 31, 2018 5:30 am and 12:00 noon classes today. No 5:30 pm or 6:30 pm. OLY: Jerk Drive and Split Jerk 2 rounds of the following complex: 2 Jerk Drives (Video) push through front of heel (heel arch) under ankle 1 Split Jerk midline strong, elbows up, shoulders stacked on hips 75%, 75%, 80% Split Jerk 4 sets of 1 Start at 80%. Work up to 95% WOD: #1) 5:00 window 35/25 calorie bike or 45/30 cal row “Buy-In” Then AMRAP 12 Deadlifts 155/105 12 Burpees Rest 5:00 #2) 5:00 window 25/18 calorie bike or 30/21 cal row “Buy-In” Then AMRAP 9 Deadlifts 185/125 9 Lateral Barbell Burpees Rest 5:00 #3) 5:00 window 15/12 calorie bike or 18/15 cal row “Buy-In” Then AMRAP 6 Deadlifts 225/145 6 Bar Facing Burpees Score each part as rounds plus reps |
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