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  • Writer's pictureJason

Thursday 03.08.23

Updated: Aug 2, 2023

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.


Gymnastics Cycle Week 8: Ring Series 2/4: Muscle Up pieces: Ring Support, Bar Dip, Ring Dip, Kipping Dip, Kipping Ring Dip

15 Min AMRAP:

25/20 Calorie Row

5 Wall walks

25/20 Calorie Ski Erg

10 Bar or Parrallette Dips

25/20 Cal Bike Erg

15 Ring Rows

Skill and Strength:

15 Min AMREP:

2, 4, 6, 8, etc

Strict Ring Dip + 5 sec Ring Support (Bottom)

Strict Chest to Ring Pull Up + 5 sec Chest to Ring Hold

Wall Facing Handstand Flutter Kicks + 5 sec Wall Facing Handstand Hold

Banded Pistols (each side) + 5 Single Leg Hip compressions


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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