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WOD Blog
 | Mon, Nov 25 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 (37 days ago) |
Mon Nov 25 2019 Smash Mouth(Time) Monday, November 25, 2019 THANKSGIVING HOURS: Monday Tuesday Wednesday normal hours. We will be closed on Thanksgiving, Thursday November 28 and have one evening class at 5:30pm on Friday November 29 (no 5:30 am). Saturday back to normal hours. Warmup (on own or with a partner) Silverback Primer 3 Sets: 6 Single Kettlebell Lateral Box Step-ups (Each Side) :20 Second Hollow Hold 200' Single Kettlebell Farmers Carry • Click Here For Demo Video Back Squat Build to Heavy Set of 5 5@50% 1RM Back Squat 4@60% 3@70% 1@80% 1@90% then 5@ heavy as possible (around 85%) WOD 'Smash Mouth' 3 Rounds: 35 Double Unders 15 Russian Kettlebell Swings 53/35 3 Rounds of 'Bergeron Beep Test' 1 Round of 'Bergeron Beep Test': 7 Thrusters 75/55 55+ (65/45) 7 Pull-ups 7 Burpees You'll complete all 3 rounds of the 'BBT' (21 each round) before moving back to the double unders. Body Armor 3 Giant Sets: 14 Front Rack Step Back Lunges 21 Glute Bridges |
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