11-6-17

WARM UP

1 MINUTE SQUAT HOLD BUY IN

20 MINUTE AMRAP
7 HANDSTAND PUSH UPS (2 CHEST TO CHESTS)
5 CAMILLE LEBLANC T2B
3 SQUAT SNATCH
1 BACKWARDS STAIR WALK

MINUTE HANG BUY OUT

 COOL DOWN

 NOTES/
*7 HANDSTAND PUSH UPS (CHEST TO CHESTS) FOR MAX CHALLENGE MEANS DOING 7 HSPU THEN 2 C2C. OTHERS CAN MODIFY HOWEVER NEEDED DOWN TO SCALING TO A HANDSTAND WALL TOUCH FOLLOWED BY A KNEE TO KNEE WALL CLIMB.
* CAMILLES BE A 5 EACH SIDE
*SQUAT SNATCH NEEDS TO BE A HEAVIER YET SAFE WEIGHT WHERE THE 3 REPS WILL CHALLENGE YET YOU CAN STILL GET A SOLID PAUSE AT THE BOTTOM
*BACKWARDS STAIR WALK IS NO HANDS, EYES FORWARD AND MAINLY FOR RECOVERY DURING THE AMRAP


THE CADENCE


NOVEMBER 4TH AT 8PM.... BE SURE TO CATCH THE OFFICIAL BAND OF THE MFA COMMUNITY, THE CADENCE, AS THEY PLAY IN TOWN. MFA RON DEMAAGD, CHE STEDMAN, AND TANYA STEDMAN ARE ALL MEMBERS OF THE BAND. 

11-1-17

BUY IN
BIRTH YEAR REPS DUMBELL SHOULDER FLYS (EXAMPLE 90 REPS IF BORN IN 1990)

20 MINUTE AMRAP
2 SHOUDLER TO OVERHEAD
1 STAIR RUN
4 SHOULDER TO OVERHEAD
2 STAIR RUNS
6 SHOULDER TO OVERHEAD
3 STAIR RUNS
KEEP GOING 8/4. 10/5. 12/6....

 BUY OUT
BIRTH YEAR REPS DUMBELL SHOULDER FLYS (EXAMPLE 90 REPS IF BORN IN 1990)

NOTES
BIRTH YEAR REPS FOR MFA NEW GENERATION LIKE COLLEEN DEMAAGD, DANIEL DENDAS AND CAROLINE FORSETH AND ANY OTHERS BORN IN THE YEAR 2000 OR LATER YOU WILL JUST KEEP IT AT 100 REPS



10-31-17

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

10-30-17

24 MINUTE AMRAP
RUN LOOP
12 WALL BALL
10 STRICT TOE TO BARS
8 BOX JUMP
6 SQUAT CLEANS

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.




10-25-17

20 MINUTE AMRAP
RUN SHORT LOOP
8 PULL UPS
8 DEAD LIFT
BEAR CRAWL SHUTTLE

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


10-23-17

3-6-9-12-15-15-12-9-6-3 S2OH 65/45
3-6-9-12-15-15-12-9-6-3 FRONT SQUAT 65/45
3 STAIR RUNS


10-20-17

HAPPY BIRTHDAY TO OUR CLARK KENT OF THE MFA UNIVERSE TUCKER BIRCH.






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

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


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.


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

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

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.




10-8-17

MIXED FITNESS ARTIST AND STUDENT ATHLETE CAMERON WALLACE CELBRATES HER 19TH BIRTHDAY! 



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


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