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| WOD Blog |
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| Videos |
| CrossFit Info |
WOD Blog
 | Thu, Jul 25 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 25 2019(Time) Thursday July 25 2019 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) 21 cal row or 17 cal bike or 200m run 15 air squats 15 cal row or 15 cal bike or 200m run 12 burpees 12 cal row or 10 cal bike or 200m run 9 single arm Russian kettlebell swings (each arm) Cashout 3 rounds: 5 hollow rocks 5 tuck ups 5 v ups 5 sec v hold |
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