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| WOD Blog |
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WOD Blog
 | Thu, Jun 6 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 (22 days ago) |
Thursday June 6 2019(Time) Thursday June 6 2019 Firm Foundations tonight after 5:30 pm WOD. Dinner will be served! Strength 3 x 5 strict press 3 x 5 pendlay row (add 5# from last week) Cardio Capacity WOD: 25:00 (HR 130 – 140) Buy in: one set of 14 front rack lunges 40% 1RM Front Squat (Alternating step back lunges/ 7 reps on each side) 200 m run 15 box jumps 200 m run 15 weighted situps 200 m run 15 pushups 200 m run 15 knees to elbow |
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