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WOD Blog
 | Mon, May 18 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 18 2020 Nasty Girls(Time) Monday, May 18, 2020 Stamina Squats On the 1:30 x 7 Sets: 2 Front Squat 4 Back Squats * Barbell Loaded at 65% 1RM Front Squat WOD Nasty Girls 3 Rounds: 50 Air Squats 7 Ring or Bar Muscle Ups or 10 C2B or 10 Pullups 10 Hang Power Cleans Suggested weights: 135/95 115/85 95/65 Body Armor 2 sets 10 Pendlay Rows 15 Vups 20 Single Leg Glute Bridges (10 each side) Squeeze for a second at the top of each rep and slowly lower down to the ground |
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