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WOD Blog
 | Mon, Apr 13 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 (28 days ago) |
| Monday April 13 2020 Barbarian | Monday April 13 2020 Air Squats |
Monday April 13 2020 Barbarian(Time) Monday, April 13, 2020 Starting Week 3 of the HOME WODS and the start of the CFM April Monthly Challenge “Bring Sally Up” Cashout! Today’s Bring Sally Up Cashout – Air Squats. Reminder, to earn a ticket for the drawing you’ll need to post a pic/video on social media and tag CFM OR send a pic to Lori OR post on the CFM website. WOD Introduction and Bring Sally Up explanation is up on the website and YouTube. https://youtu.be/Hk2lBUX53OY Snatch Technique 10:00 on the clock 5 Sets: 3 Muscle Snatches 2 Pausing Overhead Squats 1 Pausing Snatch Balance Stay light Then 3 sets: 1 Power Snatch Build in weight Stamina Squats 10:00 EMOM 1 Front Squat 3 Back Squats If possible, 65% of your estimated 1RM Front Squat for all repetitions Scoring: Load WOD Barbarian 20:00 on clock On the 10:00 x 2 Rounds: 20 Pull-Ups (bent over barbell rows, db rows, rope or towel rows) 30 Pushups 40 Sit-Ups 400m run *round 1 starts at 0:00 then rest to 10:00 for start of round 2 *score is slowest of the 2 rounds
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