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WOD Blog
 | Thu, Mar 14 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) |
Thursday March 14 2019(Time) Thursday March 14, 2019 CrossFit Games Open WOD 19.4announced tonight at 6:00 pm! Spiritual Foundations tonight around 6:30 pm after the 5:30 pm WOD. Chili will be served! Warmup and Core engagement: Coach led – 30 seconds each movement Superman Rocks - [Video https://www.youtube.com/watch?v=Bxu4D6VzZw0 Hollow Rocks - [Video]( https://www.youtube.com/watch?v=gQ2Pcv0GHtU Overhead Circles - [Video]( https://www.youtube.com/watch?v=aLOIxbfiyPQ Glute Bridges - [Video](youtu.be/M7PynZBxSR0 Cardio Capacity WOD: Not for score, at controlled, low intensity (HR 130 – 140): 5:00 Bike, Row or 800m Run Minutes 1+2 - Light Pace Minutes 3+4 - Light/Moderate Pace Minute 5 - Moderate Pace 3 Rounds: 25 DU 1 Complex: 3-Position Power Clean (95/65) (thigh, knees, floor) 1:00 Light Row or Bike or 200 m run 3 Squat Clean (95/65) 15 GHD Sit-Ups or 20 AbMat Sit-Ups 5:00 Bike, Row or 800m Run Minutes 1+2 - Light Pace Minutes 3+4 - Light/Moderate Pace Minute 5 - Moderate Pace |
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