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
1-29-18
15 MINUTE AMRAP
10,20,30.... PROGRESSIVE WALL MT CLIMBERS (SINGLE COUNT)
1,2,3.... PROGRESIVE SOTTS PRESS
ONE MFA ARENA SANDBAG DRAG
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
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
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
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
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
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
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....)
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
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
5 MINUTE CARDIO WARM UP
18 MINUTE AMRAP
40 DOUBLE UNDERS
30 SIT UPS
20 OH WALKING LUNGES
10 BOX JUMPS
5 DEADLIFT
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
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
1-1-18 NEW YEARS DAY HIKE
MFA MET AT CHAMISE PEAK TRAILHEAD NEW YEARS MORNING FOR HIKE. THANKS FOR ATTENDENCE AND ENJOY START OF NEW YEAR.
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