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WOD Blog
 | Wed, Nov 14 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 (32 days ago) |
Wednesday November 14 2018(Time) Wednesday November 14, 2018 Gymnastics 6:00 alternating on the minute Even: 45 seconds easy row or bike Odd: Handstand walk practice Scales: Shoulder taps or box shoulder taps https://www.youtube.com/watch?v=F2IH6omfYec Handstand weight shifting (move at hips) https://www.youtube.com/watch?v=OAfvOJUovdg Thruster Ladder: 0:00 – 2:00 8 Thrusters 2:00 – 4:00 6 Thrusters 4:00 – 6:00 4 Thrusters 6:00 – 8:00 2 Thrusters Start at 60% of estimated 1RM Thruster and build ** each set must be unbroken WOD: Deck of Cards Game Divide the class into two teams. Each team has a separate deck of cards. Both teams compete to finish their card deck first. Each team draws one card at a time, and all team members must complete the exercises indicated on the card before drawing another card. Hearts = Pushups Clubs = Box Jumps (24/20) Spades = Russian KB Swings (53/35) Diamonds = Abmat Situps Card value = # of reps, Face cards = 10 reps, Aces = 11 reps Joker: 200 m run 20 min time cap |
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