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WOD Blog
 | Fri, Jul 3 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 (22 days ago) |
1776(Time) One WOD today at 10:00 AM - A great team WOD to celebrate Independence Day! Please sign up! “1776” On July 4, 1776, the thirteen colonies claimed their independence from England, an event which eventually led to the formation of the United States. Each year on July 4th, also known as Independence Day, Americans celebrate this historic event! *As many of you know, Hero workouts like this below are typically longer, more skilled, have more volume or have more weight associated. This workout will be longer. Please hydrate and eat accordingly, then team up with 2 others and move quickly! HERO WORKOUT – 60 MIN TIME CAP “1776” For Time (in Teams of 3) complete… 13 movements for 13 colonies completing 136 reps of each movement, which equals 1776 total reps completed, representing the year of our independence! *While 2 teammates split the 136 reps as desired (one works, one rests) there must always be a person running a 200m. Take turns, complete the movements in any order, splitting reps as needed between 2 people as the next teammate takes the next 200m. KB Swings 50/35 Box Jumps 24/20 Air Squats Push-Ups Pullups Situps Wall Ball 20/14 Push Press 45/35 Hang Power Clean 45/35 Back Squat 45/35 Lunges with plate OH 25/10 Double Unders Slam Balls |
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