This Friday! Member appreciation night!

Every morning you have two choices: continue to sleep with your dreams. Or wake up and chase them. My Wife & I are going to chase those suckers down & grab them high five them & inspire the world to live a healthy & happy life! Let us at CrossFit M.D.I. help. Your first class is free.

M.D.I. of the Day: “Fight Gone Bad!” Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.


This Friday! Member appreciation night! Free class on nutrition from Elite Olympic Weightlifting Nutrition & free food & wholesome goodies from Catered Fit & free massages! We are beyond excited to present to you nothing but excellence.

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