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WOD Blog
 | Tue, Feb 25 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 (32 days ago) |
Tuesday Feb 25 2020 Black Rose(Time) Tuesday February 25, 2020 Strict Handstand Push-ups On the 1:30 x 5 Sets: Pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds SUBS: Feet on Box or Bench (Reduces Weight Being Pressed) Double Dumbbell Strict Press Repeating last week's handstand pushup repetition scheme with the intentions to beat our previous Ring Muscle-Up Conditioning For Time: 12/9 Calorie bike or row, 5/1 Ring Muscle-Ups 12/9 Calorie bike or row, 4/1 Ring Muscle-Ups 12/9 Calorie bike or row, 3/1 Ring Muscle-Ups 12/9 Calorie bike or row, 2/1 Ring Muscle-Ups 12/9 Calorie bike or row, 1 Ring Muscle-Up *10:00 Time Cap SUBS – Ring Muscle Up Transitions or Strict Pullups WOD 'Black Rose' On the 4:00 x 5 Rounds: 35 Double Unders 5/2 Bar Muscle Ups 5 Power Snatches Start around 55% of your 1RM Snatch and build each round to a heavy 5. Score is the heaviest set of 5 power snatches Conditioning 4 Rounds, Not for Score: 3 Minute Bike or Row 2/1 Rope Climbs |
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