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WOD Blog
 | Tue, Apr 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 (27 days ago) |
| Tuesday April 28 2020 Sole Cycle | April 28 2020 Leg Lifts |
Tuesday April 28 2020 Sole Cycle(Rounds) Tuesday April 28, 2020 WOD Introduction with crazy Steve is up on the website and YouTube. https://youtu.be/n3tqU_SNcaM Gymnastic Conditioning On the Minute x 10: 1 Set of Strict Handstand Push-ups (db push press/pushups) WOD 'Sole Cycle' 5:00 AMRAP: 15 Lateral Barbell Burpees 400m run 21 Power Cleans 155/105 55+ (115/85) Rest 5 Minutes 5:00 AMRAP: 15 Lateral Barbell Burpees 400m run 21 Power Cleans 135/95 (95/65) Rest 5 Minutes 5:00 AMRAP: 15 Lateral Barbell Burpees 400m run 21 Power Cleans 115/85 (75/55) Scoring: Reps Aerobic Threshold Intervals On the 3:00 x 5 Rounds: 400 Meter Run • Adjust the distance to meet these times so that you have around 1:20-1:30 to recover for the next round
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