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WOD Blog
 | Thu, Nov 7 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 (19 days ago) |
Thursday Nov 7 2019(Time) Thursday November 7 2019 Firm Foundations tonight after 5:30 pm WOD. Dinner will be served Open WOD 20.5 announced at 6:00pm Thursday 'Pre-Game' At low intensity… 15-12-9 Row Calories or Bike calories 5 burpees after each set Into.. 4 Rounds: 4 Wall Squats https://www.youtube.com/watch? v=pktIjwNiuYE 8 Alternating Spidermans 12 Russian Kettlebell Swings (moderate load) Into… 4 Rounds: 4 Strict Pull-Ups 8 Air Squats 12 AbMat Sit-Ups Into… 15-12-9 Row Calories or Bike Calories 5 burpees after each set 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. |
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