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| WOD Blog |
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WOD Blog
 | Thu, Sep 5 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 (83 days ago) |
Thursday September 5 2019(Time) Thursday September 5 2019 Firm Foundations tonight after the 5:30 pm WOD. Dinner will be served Strength: 3 x 5 Bench Press (add 5# from last week) 3 x 5 Ring Rows (move feet out for increased difficulty) Cardio Capacity WOD: 25:00 HR (130 – 140) 400 m run 5 pendlay row 10 devil press https://www.youtube.com/watch?v=zOYXFFXAx24 15 russian kettlebell swings 20 hollow rock/knee ups/v ups/v hold (5 each) |
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