3-30-15 same as 3-23-15

CHOICES

CARDIO, SKILL, STRENGTH, AND CORE

5 MINUTE CARDIO (BIKE, ROW, RUN, ELIPTICAL, ETC)
5 LIFT (DEADLIFT, CLEAN, SHOULDER TO OH, OH LUNGES, CLEAN AND JERK, OR ?)
50 BICYCLE CRUNCHES

4,4,40
3,3,30
2,2,20
1,1,10

CARDIO CAN CHANGE EACH ROUND
LIFT WILL REMAIN SAME LIFT BUT GET HEAVIER IN WEIGHT EACH ROUND

3-27-15

KP FRIDAY

SUPPORT KEVIN PENLAND AS HE DOES THE LAST WORKOUT OF THE CROSSFIT OPEN
15.5

27 CALORIE ROW
27 THRUSTERS 95/65
21 CALORIE ROW
21 THRUSTERS 95/65
15 CALORIE ROW
15 THRUSTERS 95/65
9 CALORIE ROW
9 THRUSTERS 95/65

FOR MFA WHO NEED TO GO SCALED JUST LOWER THRUSTER WEIGHT

Louis Chavez

Creator of one of the coolest and most effective wrestling defense techniques, as demonstrated by Neil Forseth back in the day....

 

 



3-25-15

RON DEMAAGD 25-30 MINUTE AMRAP

5 MINUTE CARDIO
10 GOBLET SQUATS
10 PULL UPS
10 BAR SIT UPS
10 HR PUSH UPS

3-20-15

KP FRIDAY

SUPPORT KP AS HE DOES THE CROSSFIT 15.4 OPEN WOD

15.4 RX
8 MINUTE AMRAP
3 HSPU, 3 CLEANS 185/125
6 HSPU, 3 CLEANS
9 HSPU, 3 CLEANS
12 HSPU, 6 CLEANS
15 HSPU, 6 CLEANS
18 HSPU, 6 CLEANS
21 HSPU, 9 CLEANS....

15.4 SCALED
8 MINUTE AMRAP
10 PUSH PRESSES 95/65
10 CLEANS 115/75

MFA SCALED
8 MINUTE AMRAP
3 CHEST TO CHEST
5 CLEANS ### / ###

3-16-15

Joel 3:16

4 ROUNDS OF

4 MINUTES CARDIO (ROW, RUN, BIKE, ELIPTICAL, ETC)

4 DEADLIFT
4 HANG CLEAN
4 SHOULDER TO OVERHEAD
4 OVERHEAD LUNGES

40 STORM CRUNCHES

*CARDIO CAN CHANGE EACH TIME, WEIGHT CAN CHANGE EACH ROUND, UP2U

Cameron Keating Takes Title

 

Congratulations to Mixed Fitness Artist Cameron Keating for taking the State Title in his weight class in the Freshman/Sophomore Freestyle division  

3-13-15

FRIDAY THE 13TH KP STYLE AGAIN!

SUPPORT KP DURING HIS CROSSFIT OPEN 15.3 BY DOING THE FOLLOWING 14 MINUTES AT YOUR APPROPRIATE LEVEL

LEVEL1 (CROSSFIT SCALED VERSION)
14 MINUTES
20 WALL BALL
50 SINGLE JUMP ROPE

LEVEL 2 (MFA SCALED VERSION)
14 MINUTES
20 WALL BALL
50 DOUBLE UNDERS

LEVEL 3  (MFA INTERMEDIATE VERSION)
14 MINUTES
7/3 BAR MUSCLE UPS (7 MEN/3 WOMEN)
50 WALL BALL
100 DOUBLE UNDERS

LEVEL 4 (CROSSFIT RX 15.3)
14 MINUTES
7 RING MUSCLE UPS
50 WALL BALL
100 DOUBLE UNDERS

3-11-15

RON DEMAAGD 25 MINUTE AMRAP

10 PULL UPS
10 SDHP
10 BOX JUMP
10 LESNAR PUSH UPS
4 STAIR RUNS

3-9-15

The Tao of....

TAKE THIS ONE AND DO IT HOW YOU SEE FIT. ONE COULD TRY TO BE AS CONSISTENT AS POSSIBLE AND KEEP ALL 4 ROUNDS THE EXACT TIME, ANOTHER MIGHT GO AS FAST AS POSSIBLE, ONE WHO WANTS TO WORK ON A MORE DIFFICULT ROUND EACH TIME COULD ADD WEIGHT EACH ROUND OR CHANGE STYLE OF PULL UPS TO BE MORE DIFFICULT EACH ROUND (JUMPING, BAND, KIPPING, STRICT, CHEST TO BAR), OR SOMEONE MIGHT JUST WANT TO FINISH. WE IN THE SAME PICTURE BUT WE ALL GOT DIFFERENT POSES.

4 ROUNDS
LAP AROUND GYM
10 PULL UPS
10 OVERHEAD SQUATS

REST

4 ROUNDS
1 ROPE CLIMB
10 GHD SIT UPS


ANOTHER OPTION, LIKE KP WILL BE DOING IS JUST DO 15.2 AGAIN

300th Post

This marks the 300th post at our site. It is nice to look back and see the evolution of our workouts as it is in direct correlation with the progress of our athletes. Many Mixed Fitness Artist who have been with us on this journey have seen gains in strength, skills, speed, mobility, diet, and overall health. Looking forward to the continual forward progression of our Mixed Fitness Artists.

 



Move Forward 

March BWOD's

FOR MARCH BIRTHDAYS FOR MFA PAST AND PRESENT WE CELEBRATE MEGAN CANAVAN (3-9-1986) AND MICHELLE DOLL (3-17-76) 

1 LAP
29 KB SWINGS
1 LAP
39 GHD SIT UPS
1 LAP
29 PULL UPS
1 LAP
39 BURPEES

BONUS:
PRACTICE HIGH BOX JUMPS FOR JACOB AYESTARAN, A MIXED FITNESS ARTIST IN TRAINING ALSO CELEBRATING A MARCH BIRTHDAY ON 3-23-03