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WOD Blog
 | Tue, Sep 24 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 (82 days ago) |
Tuesday Sept 24 2019 Pineapple Express(Time) Tuesday September 24, 2019 WOD: 'Pineapple Express' Part A (On the 0:00) For Time (12 Minute Cap): 40/30 Calorie Bike or 52/37 row or 600m run 50 Strict Handstand Push-ups 55+ (5' Riser) SUBSTITUTIONS Strict Handstand Push-ups Reduce Reps Handstand Push-ups with Feet on Box (Reduced Weight Being Pressed) Double Dumbbell Strict Press 'Pineapple Express' Part B (On the 15:00) For Time (12 Minute Cap): 35-25-15: Weighted Abmat Situps After Each Set: 30' Handstand Walk SUBSTITUTIONS Handstand Walk Reduce Distance 2 Minutes of Handstand Walk Practice Wall Walk Handstand Weight Shifting Video Box Shoulder Taps Video 'Pineapple Express' Part C (On the 35:00) 3 Rounds For Time: 400 Meter Run 21 Lateral Bar Burpees Challenge: Take 15:00 to work on your goals |
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