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WOD Blog
 | Wed, Jan 23 2019 |  |
 | 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) |
Wednesday Jan 23 2019 Girl Power(Time) Wednesday January 23, 2019 Strength: Stamina Squatting On the 2:00 x 5 Rounds: 3 Front Squats 6 Back Squats 25-50' Handstand Walk/Handstand Hold Round #1 - 55% of 1RM Front Squat Round #2 - 60% of 1RM Front Squat Rounds #3+4+5 - 65% of 1RM Front Squat WOD: “Girl Power” 18:00 AMRAP: 21/15 Calorie Bike/28/19 rower/400 m run 3 Rounds of 'CTB Cindy' 5 Squat Cleans (RX 185/135) (55+ RX 165/110) 1 Round of 'CTB Cindy': 5 CTB Pull-Ups, 10 Pushups, 15 Air Squats Score is rounds plus reps Optional Body Armor: 3 Sets: :30s Kettlebell Front Squat Hold 10 Kettlebell Bent Over Rows (each side) 50 Banded Pull-Aparts |
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