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