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WOD Blog
 | Mon, Jul 1 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) |
Monday July 1 2019 Fish out of Water(Time) Monday, July 1, 2019 Stamina Squats Alternating 'On the Minute' x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats 55% 1 RM Back Squat This load is used on *both* lifts, for all sets. We will be increasing this percentage steadily over the weeks to come. Time remaining in the minute after squats is rest. WOD: 'Fish Out of Water' For Time: 2000m Row or 90 cal bike or 1 mile run Directly into 10 Rounds: 3 Power Cleans 6 Pushups 9 Air Squats RX+ 155/105 RX 135/95 55+ 115/85 Body Armor 3 Giant Sets: 10 Dumbbell Box Step Overs (24'/20') 10 Tempo Dumbbell Bench Presses Rest 2:00 between sets. |
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