2-21-18

RON DEMAAGD PROGRAM

4 MINUTE CARDIO BUY IN

18 MINUTE AMRAP
10 PULL UPS
10 TRICEPS
10 BICEPS
3 STAIR RUNS
1 MIN PLANK

2-20-18

E-DUB PRODUCTIONS

5 MIN CARDIO BUY IN

15 MINUTE AMRAP
15 HR PUSH UPS
15 LUNGES
15 SIT UPS

13 MINUTE RONWOD



2-19-18

50 DOUBLE UNDERS (SCALED 100 SINGLES)
40 WALL BALL LUNGES
30 TOE TO BARS (SCALED KNEE TO ELBOW)
20 CLEANS
30 HSPU (SCALED SHOULDER TO OH)
40 WALL BALL LUNGES
50 DOUBLE UNDERS (SCALED 100 SINGLES)






BASED OFF BROOK ENCE YOUTUBE VIDEO WHERE SHE DID....
100 DOUBLE UNDERS
75 WALL BALL
50 TOE TO BAR
25 CLEANS
50 HSPU
75 WALL BALL
100 DOUBLE UNDERS

IMAGINE DOING THIS SOME RANDOM FRIDAY....

2-14-18

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
10 WEIGHTED SIT UPS
8 LESNAR PUSH UPS
6 PULL UPS
4 STAIR RUNS
2 ROPE CLIMBS



2-13-18

E-DUB PRODUCTIONS

15-18 MINUTE AMRAP
12 OH LUNGES
10 SDHP
8 CLEANS
6 BOX JUMP
3 STAIRS
1 MIN PLANK

13 MIN RONWOD AFTER 

2-12-18

WARM UP IN THE MFA ARENA IN CENTER OF GYM

BEGIN OUTSIDE. BEHIND GYM AT THE MFA SPEED AND SLED STRAIGHTAWAY AND DO 10 ONE ARM ALTERNATING DB SNATCHS EACH SIDE THEN 10 BURPEES, WALK WITH DUMBELL 50 YARDS THEN DO 9 ONE ARM ALTERNATING DB SNATCHES EACH SIDE AND 9 BURPEES WALK BACK THE 50 YARDS TO WHERE YOU BEGAN AND DO 8.... CONTINUE TILL YOU END UP DOING 1 ONE ARM ALTERNATING DB SNATCH AND 1 BURPEE.

COOL DOWN FOLLOWED BY RONWOD IN THE MFA MOBILITY SECTION UPSTAIRS

WOD STATS
550 YARDS OF DB CARRY
110 TOTAL SNATCHES (55 EACH SIDE)
55 BURPEES

2-7-18

RON DEMAAGD PROGRAM

5 MINUTE CARDIO BUY IN

18 MINUTE AMRAP
10 BURPEE PULL UPS
10 PLANK PULLS (5 EACH ARM)
     (PULL OPTIONS, SLED, CABLE, MACHINE OR BAND)
20 FULL SIT UPS

RONWOD

2-6-18

E-DUB PRODUCTIONS BRINGS YOU THE E-DUB 300

75 PUSH UPS
75 BODY SQUATS
75 HR PUSH UPS
75 WALKING LUNGES

13 MINUTE RONWOD

2-5-18

THREE JOBS

THE WARM UP
USUSAL LIGHT STRETCHES AND DYNAMIC OPENING MOVEMENTS YOU USE FOLLOWED BY 10 MINUTES OF CARDIO LIKE ROWER, JACOBS LADDER TREADMILL OR COMBOS OF ALL

THE GRIND
FOR 8 MINUTES DRAG/PULL AN OBJECT(S) BACK AND FORTH ACFROSS MFA ARENA

THE RECOVERY
WALKING AND PROTEIN INTAKE UNTIL BODY IS CALM ENOUGH FOR RANGE OF MOTION, YOGA, AND STRETCHES UPSTAIRS IN THE MFA MOBILTY SECTION

2-3-18


MFA MEMBERS RON DEMAAGD, CHE STEDMAN, AND TANYA STEDMAN WILL BE PERFORMING WITH THEIR BAND, THE CADENCE THIS SATURDAY AT EVERYDAY FITNESS 9TH ANNIVERSARY PARTY. 


1-31-18

RON DEMAAGD PROGRAM

4 MIN CARDIO BUY IN

18 MIN AMRAP
10 HR PUSH UPS
10 BOX JUMPS
10 CLEAN AND JERK
1 AB COMPLEX (10'S)
1 STAIR RUN


1-30-18

E-DUB PRODUCTIONS

18 MIN AMRAP
10 GOBLET SQUATS
10 PULL UPS
10 SIT UPS
PSR'S

13 MIN RonWOD 

1-29-18

15 MINUTE AMRAP

10,20,30.... PROGRESSIVE WALL MT CLIMBERS (SINGLE COUNT)

1,2,3.... PROGRESIVE SOTTS PRESS

ONE MFA ARENA SANDBAG DRAG



1-24-18

RON DEMAAGD PROGRAM
JDF BDAY WOD

ROUND 1
1 STAIR RUN
24 PULL UPS
46 LUNGES
72 DU'S

ROUND 2
1 STAIR RUN
24 PUSH UPS
46 WALL BALLS
72 DU'S

ROUND 3
1 STAIR RUN
24 SIT UPS
46 BODY SQUATS
72 DOUBLE UNDERS

ROUND 4
1 STAIR RUN
24 DIPS
46 CURLS
72 DU'S

RONWOD 


1-23-18

E-DUB PRODUCTIONS

3 MINUTE ROW

15 MINUTE AMRAP 10LB PLATE 
15 PUSH UPS
15 BODY SQUAT
15 SIT UPS

13 MINUTE
ROMWOD

MFA PHILANTHROPY

MFA IS BRANCHING OUTSIDE OF THE FITNESS COMMUNITY (FREE WORKOUT PROGRAMS AND FREE GROUP WORKOUTS AT EVERYDAY FITNESS) BY GIVING A BRAND NEW CANNONDALE BIKE TO LOCAL ENTERPRISE HIGH SCHOOL HONOR STUDENT AND ATHLETE (CROSS COUNTRY AND WRESTLING) SENIOR CHRISTIAN NAPOLES AS HE RECENTLY HAD HIS BIKE STOLEN THAT HE USES AS PRIMARY MEANS OF TRANSPORTATION.


THANK YOU TO THOSE WHO HAVE DONATED TOWARDS THIS BIKES PURCHASE
PAUL AND JULIE ROTHER (VILLAGE CYCLE)
JEREMIAH TRUJILLO
TONYA WATERMAN
CHRIS FORTE
SUSAN HANIFL
SANDY FISHER
MATT AND AMY GARRETT
MARTIN REID

1-22-18

20 MINUTE AMRAP
PC2C (PROGRESSIVE CHEST TO CHEST WALL CLIMBS) 
PROGRESSIVE SINGLE ARM DB SNATCH
PSR (PROGRESSIVE STAIR RUNS)

COOL DOWN

MFA MOBILITY CLOCKWISE 88 METHOD

CHEST TO CHEST EXAMPLE

THROWBACK AND PROGRESSION

AS WE GET INTO THE NEW YEAR ITS INTERESTING AND BENEFICIAL TO GO BACK THROUGH SITES 600 OR SO POSTS TO SEE WHAT WE HAVE DONE AND WHAT WE ARE STILL DOING, ALONG WITH THE MFA PROGRESSION.