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WOD Blog
 | Fri, Feb 28 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) |
Friday Feb 28 2020 Fortitude(Time) Friday February 28, 2020 Front Squats On the 1:30 x 7 Sets Set 1 (On the 0:00): 3 Reps @ 79% Set 2 (On the 1:30): 1 Rep @ 84% Set 3 (On the 3:00): 3 Reps @ 79% Set 4 (On the 4:30): 1 Rep @ 87% Set 5 (On the 6:00): 3 Reps @ 79% Set 6 (On the 7:30): 1 Rep @ 90% Set 7 (On the 9:00): 12 Reps @ 64% *Percentages based on 1RM Front Squat WOD 'Fortitude' Alternating On the Minute x 30 (15 Rounds): Even Minutes: 12/9 Calorie Row or 9/6 cal bike or 6 shuttle runs Odd Minutes: 6 Burpee Box Jump Overs (24'/20') The goal is to maintain this pace for all 15 rounds. As necessary, lower reps to maintain consistent movement. Body Armor 2 sets: 10 Supinated Grip Ring Rows 20 Single Leg Glute Bridges (10 Each Side) Supinated Grip Ring Rows • Increase the difficulty of this movement by walking feet out further or elevating feet onto a bench Single Leg Glute Bridges • Squeeze for a second at the top of each rep and slowly lower down to the ground |
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