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WOD Blog
 | Fri, May 1 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) |
Friday May 1 2020 Alone Together(Time) Friday May 1, 2020 We are reopening on Monday May 4th! Equipment return this Saturday May 2nd. Be on the lookout for an email and video tomorrow (Friday) explaining new procedures in accordance with government guidelines. WOD Introduction is up on YouTube and the webpage. https://youtu.be/ZG1iCppHdtk Box Squats On the Minute x 10: 2 Box Squats All sets at 65% of 1RM Back Squat Box height just below parallel Jerk Technique Strict Press in Split 3 x 3 Jerk Balance 3 x 3 Stay light Clean and Jerk Technique 3 Sets: 3-Position Squat Clean 1 Split Jerk Set 1: 65% Set 2:75% set 3: 85% WOD 'Alone Together' On the 4:00 x 4 Rounds: 6 Burpee Box Jumps (24'/20') 9 Kettlebell Swings (53/35) 200m run Complete each round for time and rest for the remainder of the 4:00
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