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WOD Blog
 | Wed, Jan 22 2020 |  |
 | 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 |
| Thu, Dec 19, 2024 at 6:00pm CFM Annual Christmas Party |
| Most Recent Benchmark: 12 Days of Christmas WOD on Dec 22, 2025 (34 days ago) |
Wednesday Jan 22 2020 Opening Day(Time) Wednesday January 22, 2020 Warmup/Silverback Primer 2 Sets Not For Time: 7 Kettlebell Turkish Sit-ups :20 Dual Kettlebell Split Stance Iso Hold (Left) :20 Supinated Grip Dead Hang :20 Dual Kettlebell Split Stance Iso Hold (Right) Push Press 10RM (rack) • Re-testing our 10RM Push Press from 12.3.19 (previous numbers at the box) • Completing several sets of 4-6 reps allows you to gradually build in weight without burning out for your 10RM attempts • We can aim for 2-3 attempts as 10 reps as the weight starts to get heavier https://www.youtube.com/watch?v=iaBVSJm78ko WOD 'Opening Day' 21-15-9: Pull-ups Thrusters 95/65 RX+ 115/85 55+(75/55) Box Jumps 30”/24” 55+ (24'/20') Kettlebell Swings 53/35 RX+ 70/53 Body Armor 2 Giant Sets: 50’ (down and back) Dumbbell Bear Crawl (35's/20's) 50' (down and back) Reverse Dumbbell Bear Crawl (35's/20's) Rest 1:30 Between Set |
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