12-27-17

GET LAST WORK OUT IN WITH MFA AUSTIN LOBSINGER BEFORE HE HEADS OUT FOR 6 MONTHS IN THE ACADEMY. WE WISH HIM CONTINUED SUCCESS.



50 (FIVE O) REPS OF EACH, ANY ORDER
WALL BALL
PULL UPS
KB SWINGS
PUSH UP TO CRAB
GHD OR WEIGHTED SIT UPS
DEADLIFT
BURPEES





12-22-17

FRIDAY BONUS WE TAKE IT BACK 1397 DAYS TO 2-24-14

WARM UP

STRENGTH AND SKILL
MFA CHOICE NUMBER OF SETS AND REPS

MUSCLE UP
HSPU

METCON
2 ROUNDS FOR TIME

10 BOX JUMPS
30 DOUBLE UNDERS
10 BURPEES
30 FT HEAVY SLED PUSH
1/3 MILE

CORE

MAX PLANK IMMEDIATLY AFTER FINISHING METCON

COOL DOWN AND MOBILITY




12-20-17

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
5 STAIR RUNS
10 GOBLET SQUATS
10 LESNAR PUSH UPS
10 WEIGHTED LUNGES
10 CLEANS
1 TRIBUTE

HAPPY BIRTHDAY LORI FORSETH!!!!
OCCASIONAL MFA CAMEO APPEARANCES, LIKE HERE IN VIDEO SETTING RECORD FOR ONLY FEMALE MFA TO DO RING MUSCLE UPS AND AGAIN WITH RINGS X 2.



12-19-17

E-DUB PRODUCTIONS

26 MINUTE AMRAP
4 MINUTES CARDIO
20 SHOULDER TO OVERHEAD
15 BODY SQUATS
10 ONE ARM SNATCHES
4 TURKISH GET UPS
1 MINUTE BAR HANG (STAIR RUNS EVERY TIME YOU DROP FROM BAR)

10 MINUTE MOBILITY

12-18-17

LAST MONDAY WOD FOR 2017

5-10-15-10-5 REPS OF EACH 
STRICT PULL UPS
KB SWINGS
STRICT GHD SIT UPS
BURPEES

STRICT PULL UPS AND GHD SIT UPS ARE CONTROLLED WITH A SLOW PACE. KB SWINGS AND BURPEES ARE FAST PACED WITH MOMENTUM. THIS WORKOUT THEN WILL HAVE ALTERNATING PACE THROUGHOUT AS A SET UP FOR FUTURE WOD(S).
....

BONUS
17 MINUTES MOBILITY

CONGRATS JULIE BURKE

MFA JULIE BURKE FININSHED SIMPSON UNIVERSITY WITH HER BACHELORS DEGREE. WE ARE ALL PROUD OF HER PUTTING IN THE EXTRA HOURS OF DEDICATION ALONG WITH PARENTING AND FULL TIME JOB. WAY TO GO JULIE!



12-15-17

BONUS FRIDAY WORKOUT FOR THOSE INTERESTED....

5-10-15
STRICT TOE TO BARS
THRUSTERS 95/65
STAIR RUNS

15 MINUTES MOBILITY AFTER


CONGRATS TO JOHNNY FOR GETTING HIS FIRST DOUBLE UNDER THIS WEEK


WE LOOKING FORWARD TO HIS NEXT STUNT

12-14-17

CNOGRATS TO MIXED FITNESS ARTIST NICK HANKINS AS HE FINISHED HIS SHASTA COLLEGE LVN. JUST LIKE HIS MASSIVE GAINS IN MFA HE CONTINUES TO GAIN OUTSIE OF THE FITNESS WORLD.






MFA MOBILITY

GOOD JOB IN THE EVOLUTION OF MFA TO BE WORKING MOBILITY INTO YOUR PROGRAMMING. LOTS OF MFA BEEN ADDING THIS AFTER OUR DAILY WORKOUTS AND AGAIN IN EVENINGS. SOME MFA BEEN USING ROMWOD AND SOMETIMES WE GET A BONUS LESSON FROM TRAINER SAMMI SMITH.






12-13-17

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
40 DOUBLE UNDERS
30 PUSH UPS
20 BENT OVER ROWS
10-2 ARMS
5 HEAVY KB SWINGS
1 TRIBUTE

REST AS NEEDED

10 MINUTES MOBILITY








HAPPY 44TH BIRTHDAY TO STORM DYKSTRA, CREATOR OF MFA TRIBUTES AND MANY OTHER MEMORABLE MOMENTS 

12-12-17

E-DUB PRODUCTIONS

26 MINUTE AMRAP
20 WALL BALL
10 HANG CLEANS
8 GOBLET SQUATS
6 DEADLIFT
4 STAIR RUNS
1 MINUTE PLANK

REST AS NEEDED

10 MINUTES MOBILITY
5 POSES, 2 MINUTES EACH, PHOTOS FROM ROMWOD GOOGLE IMAGES

ONE MINUTE EACH SIDE FOR ABOVE POSE 











12-11-17

12 MINUTE AMRAP
3 BODY BLASTER
3 MAN MAKER




REST AS NEEDED

12 MINUTES (MOBILITY)
5 POSES TOTAL
MINUTE 0-4 (2 MINUTES EACH SIDE)
MINUTE 4-6 (2 MINUTES HERE) 
MINUTE 6-8-10 (2 MINUTES HERE, USE MED BALL IF UNABLE TO GO BACK)
PHOTO FROM ROMWOD

MINUTE 8-10 (2 MINUTES HERE)

MINUTE 10-12 (2 MINUTES HERE)













12-6-17

RON DEMAAGD PROGRAM

3 ROUNDS
1 MINUTE ROWER
1 MINUTE KB TWISTERS
1 MINUTE TRICEP
1 MINUTE BICEPS
1 MINUTE ALT DUMBELL SNATCH
1 MINUTE REST

12-5-17

1 DAY OLDER E-DUB PROCUTIONS

BUY IN
RUN BIG LOOP

10 MINUTE AMRAP
10 PUSH UPS
10 BODY SQUATS
10 SIT UPS

BUY OUT
RUN BIG LOOP

12-4-17

MIXED FITNESS ARTIST E-DUB CELEBRATES A BDAY....

THE E BE FOR EVERY MINUTE ON THE MINUTE, THE DUB(W) BE FOR 6 WALKING LUNGES

500 METER ROW
45 HR PUSH UPS
40 DEADLIFT 135/95
35 GHD SIT UPS
30 SHOULDER TO OVERHEAD 135/95
25 PULL UPS
20 BOX JUMPS
15 KB SWINGS 70/53
10 STAIR RUNS
5 ROPE CLIMBS OR 1 BRUCE ROPE CLIMB (KNIFE IN MOUTH)

NOTE
IF GYM STILL DOESNT HAVE ROPES BECAUSE THEY ARE WAITING FOR NEXT YEARS ENHANCEMENT FEE$ THEN WE WILL SUB BACKWARDS STAIR CRAWLS, SAME 5 TIMES UNLESS YOU GOING BRUCE STYLE WITH KNIFE IN MOUTH

11-30-17 TO BE DONE 12-8-17

TO BE DONE FRIDAY DECEMBER 8

SMF 11-30-84
11 STAIR RUNS
30 PULL UPS
84 SINGLE UNDER JUMP ROPES

11 CHEST TO CHEST
30 GHD SIT UPS
84 DOUBLE UNDER JUMP ROPES

11 DEADLIFT (275/185 OR HEAVIER THEN NORMAL FOR YOU)
30 CLEAN AND JERK (135/95 OR HEAVIER THEN NORMAL FOR YOU)
84 OH SQUATS (BAR, MEN 45LBS, WOMEN 35LBS, SCALED 15)



11-29-17

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
1 LAP
10 PULL UPS
20 PUSH UPS
30 SIT UPS
5 BURPEE BOX JUMPS


11-28-17

E-DUB PRODUCTIONS

28 MINUTE AMRAP
500M ROW
10 DEADLIFTS
8 WALL BALL LUNGES
6 GOBLET SQUATS
4 STAIR RUNS
2 BEAR CRAWL SHUTTLES
1 TRIBUTE






11-27-17

PICK 1-3 OUT OF THE 3 OPTIONS

OPTION 1
15 MINUTES CARDIO OF CHOICE (TREADMILL, ROWER, JACOBS LADDER, ETC)

OPTION 2
10 MINUTE AMRAP
3 PULL UPS
4 GHD SIT UPS
5 BURPEES

OPTION 3
24 MINUTE MOBILITY

VIDEO EXAMPLE 

1 MINUTE EACH SIDE (NOTE ANKLES/TOES)

1 MINUTE EACH SIDE (NOTE SITTING ON HEELS)

1 MINUTE EACH SIDE

1 MINUTE EACH SIDE

1 MINUTE EACH SIDE

1 MINUTE

1 MINUTE

1 MINUTE

1 MINUTE EACH SIDE

1 MINUTE EACH SIDE
1 MINUTE

1 MINUTE EACH SIDE

1 MINUTE EACH SIDE (NOTE LIFTING OF TOES)

1 MINUTE EACH SIDE (NOTE LEAN FORARD MORE WITH ANKLE FURTHER BACK)










11-21-17

KP TUESDAY

ACCUMULATE 6 MOINUTES OF DEAD HANG FROM BARS OR RINGS. EVERY TIME YOU DROP FOM BAR OR RINGS RUN A SHORT LAP AROUND GYM, DO 10 HR PUSH UPS, AND DO 10 SIT UPS. IF ITS RAINING SUB 5 STAIR RUNS FOR THE RUN.


11-20-17

BUY IN
10 MINUTE TREADMILL (WALK, INCINE WALK, JOG, RUN, ETC)


6 ROUNDS
10 WEIGHTED STEP UPS
1:15 SECONDS STRETCH (5X15)
4 MC PUSH UPS







11-15-17

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
1 CHEST TO CHEST
10 KB SWINGS
10 HR PUSH UPS
10 HUERTA SLIDES
10 SIT UPS
1 STAIR RUN

NOTE
ADD 1 REP PER ROUND TO EACH EXERCISE

11-14-17

E-DUB PRODUCTIONS

BUY IN
200 FT JACOBS LADDER

4 ROUNDS
3 MINUTES CARDIO (TREADMILL, ROWER, BIKE, ETC
20 BODY SQUATS
15 FARMERS LUNGES
10 DEADLIFTS
20 SIT UPS
40 DOUBLE UNDERS

BUY OUT
1 SET TRIBUTES




11-13-17

AUSTIN LOBSINGER INSPIRED

1-10 BODY BLASTERS
1-10 MAN MAKERS
1 STAIR RUN







NOTES
1 BODY BLASTER, 1 MAN MAKER, 1 STAIR RUN, THEN 2 BODY BLASTERS, 2 MAN MAKERS, 1 STAR RUN, THEN 3 BODY BLASTERS, 3 MAN MAKERS, 1 STAIR RUN.... CONTINUE ALL THE WAY TILL YOU DO 10 BODY BLASTERS, 10 MAN MAKERS AND A FINAL 1 STAIR RUN. 

11-10-17

HAPPY BIRTHDAY TO ALL AROUND BAD ASS CHICK KATELYN GOFF. A GREAT ADDITION TO OUR MFA WORLD. BE SURE TO JOIN US FOR HER KP INSPIRED BIRTHDAY WORKOUT POSTED BELOW.





KP INSPIRED WOD
300 FT JACOBS LADDER BUY IN
91 WALL BALL
91 PLATE LUNGES (OVERHEAD, BEHIND NECK, OR AGAINST CHEST)
91 PLATE STEP UPS (OVERHEAD, BEHIND NECK, OR AGAINST CHEST)
11 PLATE STAIR RUNS (OVERHEAD, BEHIND NECK, OR AGAINST CHEST
10 STAIR RUNS 





11-8-17

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
10 PU TO CRAB
10 BICEPS
10 TRICEPS
10 SHOULDER PRESS
10 T BAR ROW OR INVERTED ROW
4 STAIR RUNS

11-7-17

E-DUB PRODUCTIONS

24 MINUTE AMRAP
250M ROW
10 PULL UPS
8 OVER HEAD LUNGES
6 DEADLIFTS
4 HANG CLEANS
2 STAIR RUNS WITH 45 SECOND PLANK AT TOP AFTER 2ND




11-6-17

WARM UP

1 MINUTE SQUAT HOLD BUY IN

20 MINUTE AMRAP
7 HANDSTAND PUSH UPS (2 CHEST TO CHESTS)
5 CAMILLE LEBLANC T2B
3 SQUAT SNATCH
1 BACKWARDS STAIR WALK

MINUTE HANG BUY OUT

COOL DOWN

NOTES/
*7 HANDSTAND PUSH UPS (CHEST TO CHESTS) FOR MAX CHALLENGE MEANS DOING 7 HSPU THEN 2 C2C. OTHERS CAN MODIFY HOWEVER NEEDED DOWN TO SCALING TO A HANDSTAND WALL TOUCH FOLLOWED BY A KNEE TO KNEE WALL CLIMB.
* CAMILLES BE A 5 EACH SIDE
*SQUAT SNATCH NEEDS TO BE A HEAVIER YET SAFE WEIGHT WHERE THE 3 REPS WILL CHALLENGE YET YOU CAN STILL GET A SOLID PAUSE AT THE BOTTOM
*BACKWARDS STAIR WALK IS NO HANDS, EYES FORWARD AND MAINLY FOR RECOVERY DURING THE AMRAP





THE CADENCE


NOVEMBER 4TH AT 8PM.... BE SURE TO CATCH THE OFFICIAL BAND OF THE MFA COMMUNITY, THE CADENCE, AS THEY PLAY IN TOWN. MFA RON DEMAAGD, CHE STEDMAN, AND TANYA STEDMAN ARE ALL MEMBERS OF THE BAND. 

1.5 RUN

BE SURE TO GET YOUR 1.5 MILE RUN IN SOMETIME BEFORE MONDAY AS WE SUPPORT MFA AUSTIN LOBSINGER WHO DOES HIS 1.5 MILE RUN FOR THE ACADEMY THIS WEEKEND.

11-1-17

BUY IN
BIRTH YEAR REPS DUMBELL SHOULDER FLYS (EXAMPLE 90 REPS IF BORN IN 1990)

20 MINUTE AMRAP
2 SHOUDLER TO OVERHEAD
1 STAIR RUN
4 SHOULDER TO OVERHEAD
2 STAIR RUNS
6 SHOULDER TO OVERHEAD
3 STAIR RUNS
KEEP GOING 8/4. 10/5. 12/6....

BUY OUT
BIRTH YEAR REPS DUMBELL SHOULDER FLYS (EXAMPLE 90 REPS IF BORN IN 1990)

NOTES
BIRTH YEAR REPS FOR MFA NEW GENERATION LIKE COLLEEN DEMAAGD, DANIEL DENDAS AND CAROLINE FORSETH AND ANY OTHERS BORN IN THE YEAR 2000 OR LATER YOU WILL JUST KEEP IT AT 100 REPS



10-31-17

AUSTIN LOBSINGER PROGRAM

BUY IN 1 30 SECOND STATIC HANG FROM BAR/RINGS

5 ROUNDS

30 SECONDS PUSH UPS
1 MINUTE PLANK

45 SECONDS BODY SQUATS
MAX PULL UPS

MAX DIPS
1 MINUTE SIT UPS

1 MINUTE LUNGES
TRIBUTES

BUY OUT 1 MINUTE HANG FROM BAR/RINGS

10-30-17

24 MINUTE AMRAP
RUN LOOP
12 WALL BALL
10 STRICT TOE TO BARS
8 BOX JUMP
6 SQUAT CLEANS

MFA ENGAGEMENT

WE WOULD LIKE TO CONGRATULATE MFA KELLY HUFFORD GOT ENGAGED LAST WEEK. WE ARE ALL EXCITED FOR HER AND WISH HER THE BEST.




10-25-17

20 MINUTE AMRAP
RUN SHORT LOOP
8 PULL UPS
8 DEAD LIFT
BEAR CRAWL SHUTTLE

10-24-17

HAPPY 38TH BIRTHDAY TO MELISSA FORSETH, ONE OF THE BEST EXAMPLES OF A MIXED FITNESS ARTIST WE HAVE. 


E DUB PRODUCTIONS

4 MINUTES MOBILITY

8 MIN AMRAP
8 BODY SQUAT
8 PUSH UP
8 SIT UP

BONUS
1 LAP
24 BODY SQUAT
24 PUSH UP
24 SIT UP


10-23-17

3-6-9-12-15-15-12-9-6-3 S2OH 65/45
3-6-9-12-15-15-12-9-6-3 FRONT SQUAT 65/45
3 STAIR RUNS


10-20-17

HAPPY BIRTHDAY TO OUR CLARK KENT OF THE MFA UNIVERSE TUCKER BIRCH.






10-19-17

GLOCKTOBER 19TH MARKS THE DAY OF BIRTH FOR KEVIN PENLAND, MFA'S GO TO SOURCE FOR ALL THINGS STRENGTH, MOBILITY, OLYMPIC LIFTS AND CROSSFIT.


10-18-17

12 MINUTE AMRAP

1 T2B OR K2E*
WALKING LUNGES ACROSS MFA ARENA
1 STAIR RUN

EVERY ROUND ADD 1 T2B OR K2E

10-17-17

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
1 LAP
5 DEAD LIFT
5 CLEANS
5 FRONT SQUAT
5 OH PRESS
20 FULL SIT UPS


10-16-17

10 MINUTE AMRAP

1 SLED PUSH ACROSS MFA ARENA 45/25, 1 HR PUSH UP
1 SLED PUSH ACROSS MFA ARENA 45/25, 2 HR PUSH UPS
1 SLED PUSH ACROSS MFA ARENA 45/25, 3 HR PUSH UPS
CONTINUE ADDING 1 HR PUSH UP AFTER EACH SLED PUSH

GOAL IS TO SEE HOW FAR ONE CAN GET WITHIN 10 MINUTES. MELISSA GOT THROUGH 15 ROUNDS AND WAS BEGINNING HER 16TH ROUND WITH A SLED PUSH WHEN 10 MINUTE TIMER BEEPED.


Tehama Tough Anyone?

Tehama Tough Mud Run

October 28 @ 9:30 am - 2:30 pm


Are you tough enough? Prove yourself at the Tehama Tough Mud Run at Rolling Hills Casino! Sponsored by Rolling Hills Casino and the Paskenta Band of Nomlaki Indians to benefit the Tehama County Police Activities League (PAL)!
A 5K Run with 6 obstacles course and a smaller course for the kids!
Registration Begins @ 9:30AM – Run @ 11AM
Are you tough enough? Register today!
Pre-Registration Price:
$50 Ages 18 & UP($60 day of event)  – $40 Ages 14-17 ($50 day of event) – $20 Ages 11-13  and $15 Ages 10 & Under
Registration includes course access, event t-shirt, discounted room rate at the hotels (must book by October 14)
Spectators, please bring your own lawn chairs!
Purchase your tickets now, click link below!



10-11-17

RON DEMAAGD PROGRAM

DO #1, THEN #2 & #1, THEN #3, #2, #1....

#1 20 FULL SIT UPS
#2 20 DOUBLE UNDERS
#3 10 HR PUSH UPS
#4 5 KB SWINGS
#5 5 ROWS (T-BAR OR BENT OVER)
#6 5 TOE TO BARS
#7 5 PUSH UP TO CRAB
#8  5 DEAD LIFT
#9 5 CHEST TO CHEST
#10 10 STAIR RUNS

10-10-17

E-DUB PRODUCTIONS

26 MINUTE AMRAP
40 DOUBLE UNDERS
20 WALL BALLS
10 HANG CLEANS
10 3-WAY SHOULDER PLANKS (5 EACH SIDE)
10 BOX JUMP
TRIBUTE

10-9-17

3 ROUNDS
RUN LOOP
PULL UPS
THRUSTERS

REST 3 MINUTES

3 ROUNDS
PULL UPS
THRUSTERS

NOTES
FIRST 3 ROUNDS ARE STRATEGIC PACED WITH RUNS TO BREAK UP EXERCISES. RUN CAN BE ANY OF THE 3 POSSIBLE SIZED LOOPS, PULLUPS CAN BE ANY FORM (STRICT, CHEST TO BAR, BUTTERFLY, KIPPING, BANDED) AND THRUSTERS CAN BE DB OR BAR. AFTER 3 MINUTE REST THE NEXT 3 ROUNDS ARE A FLAT OUT SPRINT. PICK REPS AND WEIGHT ACCORDINGLY.




10-8-17

MIXED FITNESS ARTIST AND STUDENT ATHLETE CAMERON WALLACE CELBRATES HER 19TH BIRTHDAY! 



10-5-17

HAPPY BIRTHDAY TO MIXED FITNESS ARTIST AND HIGH LEVEL STUDENT ATHLETE CAROLINE FORSETH AS SHE TURNS 17 TODAY AT 13:05. YOU CAN FOLLOW HER STUDENT ATHLETE CAREER AT CAROLINEFORSETH.COM


10-4-17

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
4 MINUTE CARDIO
20 BICEPS
20 TRICEPS
20 SHOULDER PRESS
20 ABS

10-3-17

E-DUB PRODUCTIONS

26 MINUTE AMRAP
3 STAIR RUNS/30 SECOND PLANK AT TOP AFTER 3
10 ALTERNATING DB SNATCHES
10 DEADLIFT
10 BACK SQUATS
20 BODY LUNGES
20 SIT UPS