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WOD Blog
 | Tue, Jan 29 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) |
Tuesday Jan 28 2019 Hang Nail(Time) Tuesday January 29, 2019 Oly: 5:00 EMOM 1 Clean Pull 1 Hang Power Clean 1 Power Clean 50% 55% 60% 65% 70% WOD: “Hang Nail” 16:00 AMRAP 30 Dumbbell Hang Clean and Jerks (alternate every 5 reps) RX 50/35 RX 50-54 50/35 RX 55+ 35/20 25/18 Calorie Assault Bike or 32/23 cal row or 500m run 20 Barbell-Facing Burpees 15 Deadlifts RX 245/165 RX 50-54 225/155 RX 55+225/155 Optional Bike/Row Conditioning: 1 – 3 rounds: 3:00 easy pace 2:00 medium pace 1:00 fast pace |
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