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WOD Blog
 | Fri, Jun 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 (79 days ago) |
Friday June 14 2019 Rush Hour(Time) Friday June 14 2019 Pausing Power Snatch Pulls 5 Sets of 2 Pause (2) seconds at knee level. Set #1 - 80% Set #2 - 85% Set #3+4+5 - 90% Rest as needed between sets. Power Snatch Complex On the 1:30 x 5 Sets: 1 Snatch Pull (arms long and loose, finish with shrug and not actively bending elbows) 1 Low Hang Power Snatch (plates 2” from floor) Set #1 - 65% Set #2 - 70% Sets #3-5 - Build to a heavy for the day. 'Rush Hour' On the 4:00 x 5 Rounds: 12/9 Calorie Bike or 15/12 cal row 9 Barbell-Facing Burpees 6 Power Snatches RX 115/85 55+ 95/65 |
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