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 | Fri, Aug 9 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 (84 days ago) |
Friday August 9 2019 Blockbuster(Time) Friday August 9 2019 Gymnastics Conditioning 4 Sets For Time of the Unbroken Complex: 5 Toes to Bar 4 CTB Pull-Ups or 4 BMU 3 Toes to Bar 2 CTB Pull-Ups or 2 BMU Barbell Cycling 10-Rep Touch & Go Power Clean (build to a heavy set of 10) ** You are allowed to pause in the front rack and at the hips, but not on the ground MOVEMENT FOCUS Use Your Legs A power clean is still a power clean as long as it is above parallel. Use all the space you have, especially during those last few reps. Instead of jumping the feet wide, drop underneath the bar and receive it in a quarter squat with the legs. We won't be able to get as much elevation on the bar when we are fatigued both here and in 'Blockbuster' to follow. Pulling yourself underneath the bar will help you maximize your weight and squeak out those last few tough reps. WOD: 'Blockbuster' AMRAP 5: Buy-In: 21/15 Calorie Bike or 27/20 row Max Rounds of 'The Chief' RX 135/95 55+ 95/65 Rest 5 Minutes AMRAP 5: Buy-In: 15/12 Calorie Bike or 19/15 row Max Rounds of 'The Chief' RX 155/105 55+ 115/85 Rest 5 Minutes AMRAP 5: Buy-In: 9/6 Calorie Bike or 9/8 row Max Rounds of 'The Chief' RX 175/125 55+ 135/95 One round of “The Chief” 3 power cleans 6 pushups 9 air squats |
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