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| WOD Blog |
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WOD Blog
 | Mon, Mar 25 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 (24 days ago) |
Monday March 25 2019(Time) Monday, March 25, 2019 19.5 redo at 4:15 pm today! Scores need to be submitted by 6 pm Monday night. Please check your email for CFM updates to include the Rockwell Team Series which starts this week. Warmup/Skill 3 rounds (steady pace) 25 DUS 25’ Handstand Walk or Progressions 25 DUS 3 Power Snatches (stay light) Pausing Back Squats *on first rep of each set, 3 second pause in bottom. No pause on 2nd and 3rd rep of each set. 3 @ 65% 3 @ 70% 3 @ 75% 3 @ 75% 3 @ 75% WOD 3 rounds 400 m run (500m row if bad weather) 30 wallballs 20/14 400 m run 30 alternating db hang clean and jerks 50/35 (55+ 35/20) |
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