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
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.
10-24-17
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
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
10-19-17
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
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
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.
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
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
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.
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.
10-5-17
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
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
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
10-2-17
10 MINUTE AMRAP
ROWER
PUSH UPS
REST AS NEEDED
10 MINUTE AMRAP
PULL UPS
BACKWARDS STAIR CLIMB
ROWER
PUSH UPS
REST AS NEEDED
10 MINUTE AMRAP
PULL UPS
BACKWARDS STAIR CLIMB
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