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WOD Blog
 | Thu, Jul 18 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 (87 days ago) |
Thursday July 18 2019(Time) Thursday July 18 2019 5:30 am is cancelled today. No Firm Foundations Bible Study tonight Strength: 3 x 5 Bench Press or Floor Press Start light and use same weight for all 3 sets (after warmup sets). We will be adding 5# a week. 3 x 5 Ring Rows Start easy – we will be adding difficulty by moving feet out more each week. Eventually elevating fee on higher boxes. Cardio Capacity WOD 25:00 (HR 130 – 140) 200m run 5 Hollow rock 5 Tuck-Up 5 V-Up 5 sec V-hold 200m run 15 knees to elbow 200m run 15 abmat situps 200m run 15 slam ball |
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