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WOD Blog
 | Mon, Mar 11 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 (25 days ago) |
Monday March 11 2019(Time) Monday, March 11, 2019 19.3 REDO: We will be at the box today at 4:15 pm for those who want to redo 19.3 and for those who still would like to do it. Scores are to be submitted for validation by 6:00 pm tonight. Stamina Squatting: 10:00 Alternating EMOM (rack) Minute 1 - 6 Back Squats Minute 2 - 3 Front Squats Use 60% 1RM Front Squat WOD: 'Sir Charles' 1,000m Run or 1250/1000 m row or 50/38 cal bike Directly into... 5 Rounds: 8 CTB Pull-Ups 25 Air Squats Directly into... 1,000m Run or 1250/1000 m row or 50/38 cal bike Optional Muscle-Up Work With a 12:00 Running Clock... On the 0:00, 4:00, and 8:00: 30 abmat situps 30 Double-Unders Time Remaining - Max Ring Muscle-Ups or Bar Muscle Ups or Progressions |
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