10 YEAR ANNIVERSARY & MFA STUDENT ATHLETE SUMMER CAMP

2018 MFA STUDENT ATHLETE SUMMER CAMP

*MONDAY, TUESDAY, AND WEDNESDAY WILL BE MFA

*THURSDAY TRACK DAY

*FRIDAYS WILL BE MOVEMENT/AGILITY FOLLOWED BY RANGE OF MOTION, MOBILITY, AND RECOVERY 

6-11-18 & 7-16-18
3 SUPERSETS
OH SQUAT /  AB SEQUENCE
3 SUPERSETS
FRONT SQUATS  /  SLED PLANK PULL
3 SUPERSETS
BACK SQUATS /  ROLL BACK TO 1" PISTOL

6-12-18 & 7-17-18
4 SUPERSETS
PULL UPS / BURPEE
4 SUPERSETS
BALL PUSH UPS / INVERTED ROWS
4 SUPERSETS
DIPS / CURLS

6-13-18 & 7-18-18
4 ROUNDS
RUN LOOP
4 SNATCH, 6 CLEAN, 8 DEADLIFT (OR KB SWING, KB HIGH PULL, KB DEADLIFT)

6-18-18 & 7-23-18
2,4,6,8,10 HANG SNATCH SQUAT (OR 3,6,9,12,15 KB SWING)
2,4,6,8,10 HANG SQUAT CLEAN (OR 3,6,9,12,15 KB GOBLET) 
2 STAIR RUNS AFTER EACH SET

6-19-18 & 7-24-18
4 SUPERSETS PULL UPS / PUSH UPS
4 SUPERSETS BICEP / TRICEP
4 SUPERSET ROW (TRX, INVERTED, BENT OVER) / BURPEE OVER X 

6-20-18 & 7-25-18
6 MINUTE WARM UP OF 2 STAIR RUNS WITH 6 DOWNWARD DOG/COBRA TRANSITIONS AT TOP OF STAIRS
6 ROUNDS
T2B
SHOULDER TO OVERHEAD
DEADLIFT

6-25-18 & 7-30-18
40 WALL BALL
4 SUPERSETS OF BENT OVER ROW AND PUSH UPS
40 WALL BALL
4 SUPERSETS OF CURLS AND TRICEP DIPS
40 WALL BALL

6-26-18 & 7-31-18
30 MIN AMRAP
8 DEADLIFT (BAR, KB, DB, HEX BAR, ETC)
3 STAIR RUNS
30 SECOND PLANK
3 SLED ACROSS MFA ARENA
3 STAIR RUNS
30 SECOND PLANK
8 ONE ARM ALT DB SNATCHES EACH SIDE
3 STAIR RUNS
30 SECOND PLANK

6-27-18 & 8-1-18
3 ROUNDS
RUN LOOP
3 CHEST TO CHEST WALL CLIMBS
2 BEAR CRAWL SHUTTLES
1 BACKWARDS STAIR CRAWL 

7-9-18 & 8-6-18
3 SUPERSETS (LIGHT)
OH SQUAT / STRICT PRESS
3 SUPERSETS (HEAVIER)
FRONT SQUAT / PUSH PRESS
3 SUPERSETS (HEAVIEST)
BACK SQUAT / JERK OR SPLIT JERK

7-10-18 & 8-7-18
3 SUPERSETS
PULL UP / PUSH UP TO CRAB
3 SUPERSETS
BENT OVER ROWS / BAR DIPS
3 SUPERSETS
BICEP CURLS / HEADSTAND K2E OR T2G
3 SUPERSETS
SHRUGS / CORE BALL PIKES

7-11-18 & 8-8-18
3 ROUNDS OF
1 LAP RUN
100M SLED PUSH
100M FARMERS CARRY
100M SPRINT

TRACK DAY OPTIONS

OBSTACLE COURSE

SUNDIAL HILL CHARGES

4 ROUNDS OF 400M AND 50 BODY SQUATS

100, 200, 400, 800

4X100 RELAYS

KP PROGRAM WHERE ASSIGNED MINUTE IS....
0:00 200M
2:00 400M
5:00 200M
7:00 800M
12:00 200M
14:00 400M 

MIKE DOLL PROGRAM
(6-12) 85% STRAIGHTS JOG CORNERS


CAROLINE FORSETH PROGRAM 5-4-3-2-1
5 MINUTE JOG TO SEQUOIA 1 MINUTE 85% PLUS RUN
4 MINUTE JOG 1 MINUTE 85% PLUS RUN
3 MINUTE JOG 1 MINUTE 85% PLUS RUN
2 MINUTE JOG 1 MINUTE 85% PLUS RUN
1 MINUTE JOG 1 MINUTE 85% PLUS RUN
WALK BACK FROM SEQUOIA

6-6-18

RON DEMAAGD PROGRAM

18 MIN AMRAP
4 STAIR RUNS
8 CLEANS
12 WEIGHTED BOX STEP UPS
16 SIT UPS

6-5-18

4 ROUNDS
4 MIN CARDIO
12 WALL BALL
6 DEADLIFT

6-4-18

REPEAT FROM A FEW MONTHS BACK

18 MINUTE AMRAP
1 MINUTE ROW
2 MFA ARENA CRAWLS
3 STAIR RUNS

DUTY

5-30-18

RON DEMAAGD PROGRAM

4 ROUNDS
4 MINUTE CARDIO
10 BICEPS
10 TRICEPS
20 ABS

5-29-18

3 ROUNDS
800M RUN
20 PULL UPS
40 PUSH UPS
60 BODY SQUATS

KP OPTION IS "MURPH"
RUN 1 MILE, 100 PULL UPS, 200 PUSH UPS, 300 BODY SQUATS, RUN 1 MILE

5-28-18

MEMORIAL DAY

GET UP, GET OUT, AND GET SOMETHING....

5-23-18

RON DEMAAGD PROGRAM

4 ROUNDS
1 LAP
10 CLEAN AND JERK
20 SIT UPS

5-22-18

2000 METER ROW
20, 40, 60, 80, 100, 80, 60, 40, 20 YARD SPRINT

5-21-18

4 ROUNDS
RUN LOOP (SMALL, MEDIUM, OR LARGE)
8 HSPU
MFA ARENA SLED PULL/PUSH

5-16-18

RON DEMAAGD PROGRAM

4 ROUNDS
1 LAP
5 PULL UPS
10 HR PUSH UPS
TRIBUTE

5-15-18

4 ROUNDS
RUN LOOP
30 WALKING LUNGES
BACKWARDS STAIR CRAWL

5-14-18

16 MINUTE AMRAP
3 CHEST TO CHEST
10 DB ONE ARM SNATCH
3 STAIR RUNS

POWER

5-9-18

RON DEMAAGD PROGRAM

5 MINUTE CARDIO BUY IN

18 MINUTE AMRAP
10 PULL UPS
10 PUSH UPS
4X10 AB COMPLEX
1 STAIR RUN

5-8-18

800M  RUN  (2 BIG LOOPS)
100 WALL BALL
800M  RUN (2 BIG LOOPS)

5-7-18

4 ROUNDS
4 MINUTE CARDIO (ROWER, TREADMILL, BIKE, JACOBS LADDER, ETC)
4 SNATCH, 4 CLEAN, 4 DEADLIFT

BONUS
PRACTICE PISTOL BOX JUMPS

5-2-18

RON DEMAAGD PROGRAM

20 MINUTE AMRAP
4 MINUTE CARDIO (TREADMILL, ROWER, JACOBS LADDER, ETC)
10 BENT OVER ROWS
10 BICEPS
10 TRICEPS
20 SIT UPS

5-1-18

4 ROUNDS
400M RUN
40 BODY SQUATS

KAREN

I ONLY MET KAREN ONCE, ABOUT THREE YEARS AGO WHILE AT MY DAUGHTERS 8TH GRADE TRACK MEET WHEN A WOMAN APPROACHED ME AND TELLS ME "YOUR DAUGHTER IS SO GRACEFUL WHEN SHE RUNS" AS WE ARE BOTH LOOKING AT HER ACROSS THE TRACK DURING HER RACE. I REPLY WITH A "THANK YOU, I AM LOOKING FORWARD TO HER GETTING COACHED NEXT YEAR IN HIGH SCHOOL AS SHE HAS NEVER BEEN COACHED ON HOW TO RUN" THE LADY THEN REPLIES "MY NAME IS KAREN, I AM THE COACHES WIFE AND HE KNOWS SHE IS COMING NEXT YEAR AND IS VERY EXCITED ABOUT THAT." AFTER THE MEET CAROLINE WAS SO FLATTERED WHEN I TOLD HER ABOUT CONVERSATION. KARENS REACHING OUT WITH A COMPLIMENT AND WORDS OF ACKNOWLEDGEMENT MADE A DIFFERENCE AND IT WAS APPRECIATED. TO THIS DAY, WHEN I SEE CAROLINE RUNNING ACROSS THE TRACK I OFTEN REFLECT BACK TO THAT MOMENT. THANK YOU KAREN.

MFA SLEEP

'WHAT SHOULD SOMEONE DO IF THEY HAVE A HARD TIME SLEEPING...."

Matthew Walker is Professor of Neuroscience and Psychology at the University of California, Berkeley, and Founder and Director of the Center for Human Sleep Science.

THANK YOU MEGAN

4-30-18

4 ROUNDS
RUN LOOP
1 PLANK SLED PULL ACROSS MFA ARENA
1 ED WHITE PUSH UPS ACROSS MFA ARENA

4-25-18

BARNEY MAGGS PROGRAM

4 ROUNDS
RUN LOOP
5,10,15,20 CURLS
10,20,30,40 SIT UPS

4-24-18

E-DUB PRODUCTIONS

4 ROUNDS
RUN LOOP
5,10,15,20 PULL UPS
10,20, 30, 40 PUSH UPS

4-23-18

4 ROUNDS
RUN LOOP
5,10,15,20 KB SWINGS
10,20,30,40 WALKING LUNGES

NOTES
LOOP CAN BE SMALL, MEDIUM, OR LARGE. DOWHATCHALIKE.

4-18-18

RON DEMAAGD PROGRAM

4 ROUNDS
4 MIN CARDIO
4 DEADLIFT
4 CLEANS
4 FRONT SQUAT
4 OH PRESS

4-17-18

E-DUB PRODUCTIONS

20 MINUTE AMRAP
RUN SMALL LOOP
5 STRICT PULL UPS
10 SDHP
15 HR PUSH UPS
20 SIT UPS

4-16-18

18 MINUTE AMRAP
10,8,6,4,2 PK'S
1 MINUTE ROW
2 TRANSITION BURSTS ON YOUR OWN
1 BACKWARDS STAIR CRAWL (SANDBAG OPTIONAL)

NOTES
PK'S NAMED AFTER KATELYN GOFF WHO FOUND SIMILAR MOVEMENT ONLINE. TRANSITION BURST EXAMPLES COULD BE ACROSS MFA ARENA, UP STAIRS, OUT BACK, ETC AND ALL THE BELOW POSITIONS CAN BE DONE FRONTWARDS AND BACKWARDS AS WELL.... SITTING, PUSH UP, LAYING, CRAB WALK, HEADSTAND, HANDSTAND, BEAR CRAWL, SQUAT, PULL UP, TOE TO BAR, MUSCLE UP, HANGING FROM BAR, HANGING UPSIDE DOWN FROM BAR, DOWNWARD DOG, SEAL, CHILDS POSE, HEADSTAND KNEE TO ELBOW, HEADSTAND TOES TO GROUND, PISTOL, KNEELING, BOX SIT, CARTWHEEL, CRAWLING, ETC, ETC..... JUST HAVE FUN WITH IT, USE IMAGINATION, AND KEEP BURSTS SUB 85% WITH MOST OF ATTENTION GOING TOWARDS THE TRANSITIONS.

4-11-18

RON DEMAAGD PROGRAM

4 MINUTE CARDIO BUY IN

18 MINUTE AMRAP
1 STAIR RUN
3 CLEANS
5 BENT OVER ROWS
7 HR PUSH UPS
9 WEIGHTED SIT UPS

ADD 1 REP PER ROUND 

4-10-18

E-DUB PRODUCTIONS

BUY IN 1000M ROW

18 MINUTE AMRAP
20 SIT UPS
15 OH LUNGES
10 DB OR BARBELL THRUSTERS
5 STRICT PULL UPS
1 ROPE CLIMB

4-9-18

18 MINUTE AMRAP
1 MINUTE ROW
2 MFA ARENA CRAWLS
3 STAIR RUNS

4-4-18

RON DEMAAGD PROGRAM

4 MINUTE CARDIO BUY IN

20 MINUTE AMRAP
20 WALL BALL
10 T2B
10 WEIGHTED STEP UPS
1 PLANK SLED PULL
3 STAIR RUNS

44 REPS ON 4/4

4-3-18

E-DUB PRODUCTIONS

4 ROUNDS
1 SMALL LOOP
15 PUSH UPS
15 SIT UPS
5 BURPEE PULL UPS
10 GOBLET SQUATS
2 ROPE CLIMB

4-2-18

GRAB A PARTNER, BAR WITH BUMPERS, SLED WITH PLATE(S) AND DO 9 ROUNDS OF....

SNATCH
ROUNDS 1,2,3 = 7 POWER SNATCH
ROUNDS 4,5,6 = 5 HANG SNATCH
ROUNDS 7,8,9 = 3 SQUAT SNATCH

PARTNERS TURN

1 SLED PUSH ACROSS MFA ARENA

PARTNERS TURN

BONUS
MICHELLE DOLL WILL BE SHOWING GROUP A NEW MOVEMENT AS A PRESENT FOR 4-4 BORN JULIE BURKE CALLED THE "JBC" (JULIE BURKE CRAWL)

STATS BE 45 SNATCHES, 9 SLED PUSHES, 1 JBC

3-28-18

RON DEMAAGD PROGRAM

10-2
PULL UPS
BENT OVER ROWS
HR PUSH UPS
GHD'S
5-1
STAIR RUNS

3-27-18

E-DUB PRODUCTIONS

4 MINUTE CARDIO

18 MINUTE AMRAP
1 STAIR RUN
2 BEAR CRAWL SHUTTLES
4 STRICT PULL UPS
6 DB THRUSTERS
8 LUNGES
10 SIT UPS

3-26-18

GRAB PARTNER AND A BARBELL SET UP WITH 55-135LBS AND DO 10 ROUNDS OF....

5 HANG CLEANS AND 10 PUSH UPS
PARTNERS TURN
5 SUMO DEADLIFT HIGH PULL
PARTNERS TURN

3-21-18

RON DEMAAGD PROGRAM

4 MINUTE CARDIO BUY IN

20 MIN AMRAP
2 C2C
10 PU 2 CRAB
10-2 ARMS
10 WEIGHTED ABS
2 STAIR RUNS

3-20-18

E-DUB PRODUCTIONS

18 MINUTE AMRAP
10 DEADLIFTS
10 OH LUNGES
10 PULL UPS
20 SIT UPS
1 ROPE CLIMB

3-19-18

WARM UP WITH FRONTWARDS AND BACKWADS HUERTA CRAWLS 

2-4-6-8-10
T2B OR K2E (STRICT, CLB STYLE, OR WEIGHTED)
CLEAN AND JERK (BARBELL, DUMBELL, PLATE, SANDBAG)
OVER ROPE BURPEE (MFA GONNA USE A BATTLE ROPE?)
STAIR RUN

NOTES
IF MORE NEEDED THEN GO HEAVIER, GO FASTER OR GO BACK DOWN WITH 8,6,4,2 REPS OF 2,3 OR ALL MOVEMENTS

ROGER HUERTA FROM "HUERTA CRAWLS" WITH MFA JOEY FD AND C-4 JULY 6, 2007

3-14-18

RON DEMAAGD PROGRAM

10,15,20,25,30,35,40 PUSH UPS
10,15,20,25,30,35,40 ROW (BENT OVER, INVERTED, TRX)
2 STAIR RUNS AFTER EACH 10,10,15,15,20,20...

3-13-18

"RANDOM TUESDAY, WEEKS GOING FINE...."

10,20,30,40,50,60 PLATE STEP UPS
10,20,30,40,50,60 SECOND PLANK

NOTES
210 PLATE STEP UPS, WE DID 91 UNBROKEN FOR KATELYN GOFF BWOD
PK BWOD LINK
210 SECOND PLANK, 3-17 BORN MICHELLE DOLL CAN DO THAT UNBROKEN

3-12-18

WARM UP
1 ROUND YTWL'S
1 ROUND SHOULDER FLYS
1 ROUNDS CUBAN PRESS

WOD (IF WEATHER BAD DO WOD IN MFA ARENA)
GRAB DB AND HEAD OUT BACK, DO 1 RIGHT HANDED S2OH THEN WALK 15 YARDS AND DO 1 LEFT HANDED S2OH. TURN AROUND AND WALK BACK TO WHERE YOU STARTED AND DO 2 RIGHT HANDED S2OH THEN WALK 15 YARDS AND DO 2 LEFT HANDED S2OH....END AT 15 REPS LEFT HAND S2OH BEFORE WALKING BACK 15 YARDS.

POST WOD
RONWOD WITH SHOULDER FOCUS

WOD STATS
120 DB S2OH EACH SIDE
225 YARDS WALKING DB CARRY

3-7-18

RON DEMAAGD PROGRAM

SHORT LAP
80 YARD SLED PUSH
SHORT LAP
80 YARD KB CARRY
SHORT LAP
80 YARD OH PLATE CARRY
SHORT LAP
80 YARD SPRINT

3-6-18

E-DUB PRODUCTIONS

18 MINUTE AMRAP
250M ROW
20 SIT UPS
15 HR PUSH UPS
10 BODY SQUAT
5 STRICT PULL UPS
1 MINUTE PLANK

3-5-18

INSPIRED BY RONS LAST WEEK AND SOME 2010 STUFF....

WARM UP
5 MINUTES TRANSITION DRILL/SPRINTS
(SITTING FORWARD, SITTING BACKWARDS, LAYING FORWARDS, LAYING BACKWARDS, PULL UP AT TOP FORWARD, PULL UP AT TOP BACKWARDS, T2B FORWARD, T2B BACKWARDS, STATIC HANG FORWARD, STATIC HANG BACKWARDS, ABOVE BAR FORWARD, ABOVE BAR BACKWARDS...)

2,4,6,8,10 HANG SNATCH SQUAT

2 STAIR RUNS BETWEEN EACH 2,4,6,8,10 AND START OF HANG SQUAT CLEAN

2,4,6,8,10 HANG SQUAT CLEAN (HEAVIER BAR LOAD THEN HANG SNATCH SQUAT)

WOD STATS
30 HANG SNATCH SQUAT
30 HANG SQUAT CLEAN
18 STAIR RUNS

2-28-18

RON DEMAAGD PROGRAM

10,8,6,4,2 PULL UPS, GOBLETS, CLEANS, AND WEIGHTED ABS
5,4,3,2,1 STAIR RUNS

BONUS 
2,4,6,8,10 PULL UPS, GOBLETS, CLEANS AND WEIGHTED ABS
1,2,3,4,5 STAIR RUNS

2-27-18

REVISIT OF LAST WEEKS E-DUB PRODUCTIONS WOD

15 MIN AMRAP
15 HR PUSH UPS
15 LUNGES
15 SIT UPS

THIS WEEK OPTION TO HAVE STAIR RUN OR 45 DOUBLE UNDERS BETWEEN ROUNDS

2-26-18

MODIFIED 18.1

18 MINUTE AMRAP
8 TOE TO BAR
10 SINGLE ARM HANG CLEAN AND JERK (5 ONE SIDE, 5 OTHER)
1 MINUTE ROW

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 

TB BDAY CARD BASED ON DIAZ 34:15-35:20 STORY

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

1-17-18

RON DEMAAGD PROGRAM

BUY IN
5 MINUTE CARDIO

18 MINUTE AMRAP
10 PULL UPS
20 PUSH UPS
1 AB COMPLEX (10,10,10,10)
SAND BAG CRAWL ACROSS AND BACK THROUGH MFA ARENA

1-16-18

E-DUB PRODUCTIONS

1000M ROW 

18 MINUTE AMRAP
10 CLEANS
10 S2OH
10 KB
3 STAIR RUNS
30 SECOND PLANK

13 MINUTE ROMWOD

1-15-18

18 MINUTE AMRAP
10 WALL BALL
10 K2E WITH MED BALL
10 PUSH UP TO CRAB
10 KB SDHP
PSR (PROGRESSIVE STAIR RUNS 1,2,3,4....)

KEEP MOVING FORWARD....

PERSONAL TRAINER SAMMI SMITH

MIXED FITNESS ARTISTS HAD THE OPPORTUNITY TO WORK WITH SAMMI SMITH AND ALL ENJOYED AND BENEFITED FROM HER WISDOM. SHE IS WELL KNOWLEDGED IN FUNCTIONAL MOVEMENTS AND THE IMPORTANCE MOBILITY AND FITNESS PLAYS IN A BALANCED LIFESTYLE. CONTACT HER AT (256) 226-3327 TO DISCUSS HOW YOU CAN BENEFIT FROM HER PERSONAL, COUPLE, OR SMALL GROUP TRAINING. YOU WILL WANT GO GET YOUR WORK IN WITH HER SOON THOUGH AND TAKE NOTES SO YOU CAN CONTINUE WORKING HER TECHNIQUES IN AS SHE IS HEADED TO SOUTHERN CALIFORNIA SOON TO FURTHER HER FITNESS ORIENTATED CAREER.  

1-10-18

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
10 INVERTED ROWS
10 CURLS
10 PUSH UP TO CRAB
10 WEIGHTED ABS
1,2,3,4.... STAIR RUNS

1-9-18

E-DUB PRODUCTIONS

5 MINUTE CARDIO WARM UP

18 MINUTE AMRAP
40 DOUBLE UNDERS
30 SIT UPS
20 OH WALKING LUNGES
10 BOX JUMPS
5 DEADLIFT

1-8-18

18 MINUTE AMRAP

4 BURPEE PULL UPS
4 SQUAT CLEANS
1,2,3,4.... STAIR RUNS

NEW FOR 2018

MFA SF

MFA SF IS A 2018 OPTION AND SOMETHING WE WILL TRY TO MIX INTO OUR DAILY WOD FOR THOSE WHO SHOW AND WILL INCLUDE NEW MOVEMENTS AND/OR HARDER FORMAT OR EVEN HAVE CELEBRATORY MEANINGS (FOR EXAMPLE SOMEONE IN OR IMPORTANT TO GROUP TURNS 44 THAT DAY))

MOTM

"MOVEMENT OF THE MONTH" BROUGHT TO YOU BY KP IS SOMETHING KEVIN PENLAND DECIDED FOR MFA TO ADD TO 2018. HE WIL PICK A MOVEMENT FOR THE MONTH AND THEN MIXED FITNESS ARTISTS CAN WORK THAT IN DAILY AND SEE HOW MUCH IMPROVEMENT THEY CAN MAKE. EXAMPLES COULD BE DOUBLE UNDERS, MUSCLE UPS, PISTOLS, HANDSTAND HOLDS, SPLITS, ETC AND WILL BE BENEFICIAL TO YOUR FITNESS ARSENAL.

ROMWOD THURSDAYS

THURSDAYS AT 1215 PEEPS MEET UPSTAIRS IN THE NEW MFA MOBILITY CENTER FOR 30-45 MINUTE ROMWOD AND MOBILITY SESSIONS.

FRIDAY BONUS PROGRAM

FRIDAYS WE WILL MEET IN THE MFA ARENA FOR SOME NON WEBSITE POSTED TRAINING. THE PROGRAMS WILL VARRY, SOMETIMES WITH 2-3 DIFFERENT WODS.

1-5-18

THIS WAS PART OF OUR FRIDAY BONUS PROGRAM FOR 2018 WE DID FOR THOSE WHO ATTENDED AND WAS POSTED LATER FOR EXAMPLE AND HISTRICAL PURPOSES.

15 MINUTE AMRAP
MEGAN PUSH UPS
OH SQUATS WITH BOTTOM PAUSES
GHD SIT  UPS
CURLS

REST

15 MNUTE AMRAP
STAIRS WITH SAND BAGS
SLEDS

REST

18 MINUTE MOBILITY

1-3-18

18 MINUTE AMRAP
8 T2B
6 SNATCH
4 STAIR RUNS

1-2-18

E-DUB PRODUCTIONS

12-15 MINUTE AMRAP
10 BODY SQUAT
10 PUSH UPS
10 SIT UPS
30 SECOND BAR HANG

1-1-18 NEW YEARS DAY HIKE

MFA MET AT CHAMISE PEAK TRAILHEAD NEW YEARS MORNING FOR HIKE. THANKS FOR ATTENDENCE AND ENJOY START OF NEW YEAR.