then…

Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to beyondthewhiteboard.com

then…

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Justin posted this pic of his gym in Cali on Facebook the other day... "CFNA West"

Back Squat
3×5

shoot for +10lbs of last 5 rep attempt

then…

5 rounds for time
7 pull-ups
7 kettlebell swings

Scale up on kettlebell weight.  This WOD will go fast, so crank up the intensity!

post squats and time to beyondthewhiteboard.com

7 Handstand Push Ups
7 Thruster
7 Knees to elbow
7 Deadlift
7 Burpees
7 Kettlebell swings
7 Pull-ups

"Fran" at 6am. You can't ask for more.

Press
3-3-3-3-3
Aim for +5lbs over last 3RM press attempt.
MUTE your hips and knees.  This is not a push press or jerk.

Chin-up
Max rep x 3

then…

“Annie”
50-40-30-20-10
Double unders
Sit-ups

Post press, chin-ups, and time to beyondthewhiteboard.com

When I'm asked, "are there any other girls at your gym?" this is the picture I'm going to show them...

“Fran”

21-15-9
Thruster
Pull-up

Post time to beyondthewhiteboard.com

Claire is in her first month of open gym, and has been making HUGE strides!

Complete as many REPS as possible within each round.
Time limit per round is 5 minutes.

Round 1
Run 400m
Max rep box jump in remaining minutes

Round 2
Run 400m
Max rep push-ups* in remaining minutes

Round 3
Run 400m
Max rep SDHP in remaining minutes

*Prescribed push-ups will require chest to hit the ground, lift hands off the ground, and then push up into top of push-up position (2010 CF Games standards).
Post total reps completed to beyondthewhiteboard.com

Frick and Frack aka Darren and Rae tackle "Nancy" and also went through Elements together. Rae moved down south for school and Darren is joining up with the CFNA Training staff! How time flies and baby birdies spread their wings!

Back Squat
3-3-3-3-3

Final two sets should be a 3RM PR attempt.  Shoot for 120% of last 5RM or +15lbs over your last 3RM.

then…

3 rounds for time
20 box jump
20 pull up
20 wall ball

post squats and time to beyondthewhiteboard.com

As of now they have not announced the first Individual events, but they have already finished the first Master’s Event.

So we will be following the Master’s event by doing the same workout that they did as their first event.

“Nancy”

Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Post total time.