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WOD Blog
 | Mon, Dec 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 |
Monday December 31 2018 Fran(Time) Monday, December 31, 2018 Great way to end 2018 with benchmark girl WOD, Fran! We got this CFM! Oly: 9:00 EMOM Min 1 – 3: Tall Jerks 30% Min 3 – 6: Jerk Balance 50% Min: 6 – 9 1 Push Jerk 1 Split Jerk 70% Strength: Back Squat Choose either: 1 RM Back Squat or 20 Rep Max Back Squat WOD: Fran 21-15-9 Thrusters 95/65 Pullups Cardio Cool Down: Bike or Row 3:00 easy pace 2:00 medium pace 1:00 hard pace |
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