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WOD Blog
 | Mon, Jan 27 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) |
Monday January 27 2020 AGOQ Event 1 Hail Mary(Time) Monday, January 27, 2020 The 6:30 pm class is back on as the 5:30 pm has been packed! The Week 3 CFM Weekly Fitness Challenge is COMPLETE 30:00 MINUTES OF PLANKING AND COMPLETE 100 ALTERNATING DB or KB TURKISH GETUPS (50 EACH SIDE) by this Saturday. All exercises must be done at CFM outside of the WOD. You can record your progress on the whiteboard at the box. If completed, you earn two points to be entered in WodifyRise on Saturday, 2/1. Back Squat Deload 5 @ 40% 5 @ 50% 5 @ 60% WOD: AGOQ Event #1: 'Hail Mary' 16:00 AMRAP 75 Calorie Row or 53 calorie bike 60 Single Arm Alternating Dumbbell Power Snatches 50/35 55+(35/20) 45 Toes to Bar 30 Burpee Box Jump Overs (24'/20”) 15 Bar Muscle Ups 55+ (15 CTB Pull-Ups) Scoring: Rounds + Reps ** If necessary, partner up. Partner 1 starts on the 0:00 as normal. Partner 2 starts on the rower at the top of the minute after Partner 1 finishes the row. Example: Partner 1 finishes row at 4:20. Partner 2 will start the row at 5:00 and their time will finish at 21:00. Cashout: CFM Weekly Fitness Challenge |
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