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WOD Blog
 | Thu, Apr 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 (23 days ago) |
Thursday April 11 2019(Time) Thursday April 11, 2019 No Firm Foundations tonight. We will start up again next Thursday! Strength: 3 x 5 alternating db press 3 x 8 db row (each arm) Cardio Capacity WOD: Murph Prep 25:00 AMRAP (HR 130-140) 200 m run then: 2 rounds 5 pullups 10 pushups 15 airsquats |
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