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  • Kat

Friday 01.09.23

The 6th Key Party is coming. Read about it here. We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.


A. Deadlift: 15 minutes to build to a 5RM Touch and Go max for the day.

B. 4 Rounds time:

15 V Ups

12 Front Rack alt Lunges (50/35kg)

9 Lateral Burpees

*12 min cap


A. See Fitness

B. 4 Rounds for time:

15 Toes to Bar

12 Front Rack alt Lunges (60/40kg)

9 Lateral Burpees

Comp Class:

A. Cherry Picker prep:

10 min AMRAP Squat Snatches for all team members

*If youve done that and have sorted your order, then complete the workotus as prescribed.

B. Kitchen Synch:

8 Rounds:

5 Sync C2B/Pull Ups

5 Sync C2B/Pull Ups

5 Sync Db Thrusters

5 Sync DB Thrusters

*Check for your standards


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track.

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