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WOD Blog
 | Thu, Oct 10 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 (81 days ago) |
Thursday October 10 2019 Thursday Pre Game(Time) Thursday October 10 2019 Firm Foundations tonight after the 5:30 pm WOD. Dinner will be served. Open WOD 20.1 announced tonight at 6 pm! Strength: 3 x 5 Bench Press 3 x 5 Pendlay Rows Thursday 'Pre-Game' 3 Rounds (Not For Score): 2 Minute Light Bike, Row, or 400m Run 3 Strict Pull-ups 6 Push-ups 9 Kettlebell Swings (53/35) 12 Air Squats 15 AbMat Sit-ups Directly Into… 3 Rounds (Not For Score): 2 Minute Light Bike, Row, or 400 m Run 3 Hang Power Cleans 3 Front Squats 3 Push Jerks Barbell: 40-50% of 1RM Clean and Jerk STIMULUS • Today is an optional primer for tomorrow's Open Workout • The goal here is to get the whole body moving in a lower intensity environment • For the machines, choose between bike - row - ski • Choose weights and gymnastics variations that you can complete all sets unbroken today • Complete all 3 rounds of the first part before moving on to all three rounds of the second part |
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