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WOD Blog
 | Thu, Jun 27 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 (81 days ago) |
Thursday June 27 2019(Time) Thursday June 27 2019 Firm Foundations after 5:30 pm WOD. Dinner will be served! Strength 3 x 5 strict press 3 x 5 pendlay row (add 2 - 5# from last week) When progress stalls drop back 10% and start adding 2-5# per week again Cardio Capacity WOD: 25:00 (HR 130 – 140) 400 m run 5 burpee broad jumps 20 abmat situps 200 m run 20 knees to elbows Single arm KB carry (sidewalk and back) alternate arms. Do not lean to side – activate core |
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