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WOD Blog
 | Mon, May 11 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 (26 days ago) |
Monday May 11 2020 Ceiling Fan(Time) Monday, May 11, 2020 Great job last week with jumping back into the workouts but also with a little restraint on the intensity. We will be ramping up the intensity a bit more this week. Please remember to sign up for class and to 'unsignup' if you are not coming. Classes are reaching the max! The 5:30 pm classes were pretty full last week so we are trying 6:30pm classes this week. Sign up! For those of you still not comfortable returning to the gym, let us know and we will help you with home workouts. Let us know any way we can help! The cleaning and physical distancing have worked out well. You guys have been great! As a reminder: Please stay home if you are not feeling well or have had contact with any sick people. Please wash your hands before and after the workout. 10 feet of physical distance when working out and 6 feet of distance otherwise. Please clean all equipment etc. after use with the green hardcore cleaner and a cloth or paper towel. There is a microfiber mop in the bathroom to be used to clean up footprints, sweat spots, chalk marks etc. after each class. There is cleaning solution in the green bucket. Just get the mop wet and wipe down the floors. Coaches will do some additional disinfecting and sanitizing after each class. Thanks all! Great to be back Stamina Squats On the 1:30 x 7 Sets: 2 Front Squat 4 Back Squats * Barbell Loaded at 63% 1RM Front Squat WOD 'Ceiling Fan' For Time (15 Minute Cap): 21 Clean and Jerks Suggested weights 155/105 135/95 95/65 75 double unders 21 Clean and Jerks *Every minute on the Minute: 3 burpees *Score = time to complete the 3 stations (C&J, DUS, C&J) https://www.youtube.com/watch?v=PjY1rH4_MOA |
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