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WOD Blog
 | Thu, Oct 17 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 (80 days ago) |
Thursday October 17 2019 Pregame(Time) Thursday October 17 2019 No Firm Foundations tonight! Open WOD 20.2 announced tonight at 6 pm! Strength: 3 x 5 Bench Press 3 x 5 Pendlay Rows Thursday 'Pre-Game' At low intensity… 5:00 Bike or Row: Minutes 1+2 - Light Pace Minutes 3+4 - Light/Moderate Pace Minute 5 - Moderate Pace 2 Rounds: 5 Pausing Overhead Squats (light load) 250m Light Row or 10 cal bike 5 Thrusters (light load) 15 GHD Sit-Ups or 20 AbMat Sit-Ups 5:00 Bike or Row: Minutes 1+2 - Light Pace Minutes 3+4 - Light/Moderate Pace Minute 5 - Moderate Pace Cool Down :30 sec Superman Rocks https://www.youtube.com/watch?v=Bxu4D6VzZw0 :30 sec Hollow Rocks :30 sec Overhead Circles :30 sec Glute Bridges STIMULUS • Today is a primer for tomorrow's Open workout. • The goal here is to get the whole body moving in a lower intensity environment. |
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