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| WOD Blog |
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WOD Blog
 | Mon, Mar 23 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 (29 days ago) |
| Monday March 23 2020 Simple Plan | HOME WOD Simple Plan |
Monday March 23 2020 Simple Plan(Time) Monday, March 23, 2020 We are still open and abiding by all the local, federal and state governmental regulations. CFM members have been great about following all of the restrictions and signing up for classes! We have been including Home WODS on Facebook and the website as well. We're continuing to take it day by day/week by week. Contact us with any questions or concerns. Back Squat Set #1 (On the 0:00) - 5 Reps @ 75% Set #2 (On the 2:00)- 4 Reps @ 80% Set #3 (On the 4:00) - 3 Reps @ 85% Set #4 (On the 6:00) - 2 Reps @ 90% Set #5 (On the 8:00) - 1 Rep @ 95% Set #6 (On the 10:00) - 1 Rep @ 100% Set #7 (On the 12:00) - 1 Rep @ 100% Set #8 (On the 14:00) - 1 Rep @ 100% Set #9 (On the 16:00) - 1 Rep @ 100% Sets 1-9 completed 'On the 2:00' Percentages based on 5RM Back Squat WOD 'Simple Plan' 3 Rounds For Time: 50 Air Squats 35 Pushups 25/18 Calorie Row or 21/15 bike or 300m run Body Armor 3 Sets Not for Time: 10 Banded Barbell Bent Over Rows Video 10 Double KB Snatch Video ________________________________________ |
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