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  • Writer's pictureJason

Thursday 10.08.23

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.


Week 9 – Ring Series 3/4:

Muscle Up Fundamentals: False Grip Ring Pull Up & Strict Muscle Up

15 Min AMRAP:

6 Bar Dips

9 Strict Pull Ups

12 Bar Facing Burpees

15 Box Jumps (24/20")

18/15 Calorie Bike Erg

Skill and Strength:

15 Min AMRAP:

3 Legless Rope Climbs (3 Legless Descents)

6 Strict Muscle Ups (3 False Pull + 3 Ring Dips)

9 Strict Pull Ups (Banded)

12 Box Jumps (30/24")

18/15 Calorie Echo Bike

*Modifications in brackets"


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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