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WOD Blog
 | Thu, Mar 21 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 21 2019(Time) Thursday March 21, 2019 CrossFit Games Open WOD 19.5 announced tonight at 6:00 pm! Firm Foundations tonight around 6:30 pm after the 5:30 pm WOD. Chicken noodle soup will be served! Coach Led Warmup: 2 Rounds 3 Slow Wall Squats https://www.youtube.com/watch?v=pktIjwNiuYE 3 Walkouts https://www.youtube.com/watch?v=92eVXZWgA8g 3 Dynamic Hamstring Stretch (Russian Baby Makers) https://www.youtube.com/watch?v=HWHZp47EzgE Pre-Game WOD: 3:00 Bike, Row, or Run: Minutes 1+2 - Light Pace Minute 3 - Fast Pace 3 Rounds (moderate intensity): 200 Meter Row or 200 m run 10 Dumbbell Hang Clean and Jerks (light load) 10 Glute Bridges 30 Double-Unders 3:00 Erg Bike (or Ski, Row, or Run): Minutes 1+2 - Light Pace Minute 3 - Fast Pace Optional Cool Down/Mobility 3 Rounds: 4 Scap Retractions https://www.youtube.com/watch?v=QEOHnH7Wpsg 8 Superman Rocks 16 Overhead Circles (8 each direction) (light plates 2.5 – 5#) |
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