Do not forget ladies & gents CrossFit M.D.I. will be closed just for this Friday & Saturday for the 2014 CrossFit Regional Games. We look forward to see you regular schedule Monday 5/12/14.

Do not forget ladies & gents CrossFit M.D.I. will be closed just for this Friday & Saturday for the 2014 CrossFit Regional Games. We look forward to see you regular schedule Monday 5/12/14.

Monday-Friday Classes:
Mornings:
6am Level 1 & 2
9am Level 2 only
—-
Nights:
5pm, 6pm & 7pm Level 1 & 2
—-
Saturday Classes:
9:30am Level 1 & 2
10:30am Fundementals sign up required

Gear testing & learning the layout & rules. Showing Dave Castro how to muscle up! JK! Pretty pumped to show you a sneak peak of behind the scenes of the 2014 Crossfit Regionals. If you are here this weekend make sure you say hello! I will be representing my BOX @crossfitmdi heavy. & No @stephluv143 I am not to short for the bike! LOL

Video:

Friday M.D.I of the Day:
1 Rep max hang snatch 6 minute cap.
—–
Max Hand Stand Walk in 3 minutes
—–
Metcon:
Nasty Girls v.2
25 pistols
7 muscle ups
10 hang power cleans 160lbs/135lbs
repeat for 3 rounds for time

www.crossfitmdi.com
http://www.crossfitmdi.com

Saturday M.D.I. of the Day:
21-15-9-6-3 reps for time of:
Strict handstand push-ups
Front squats, 195 / 125 lb.
Burpees
Time cap: 20 minutes
—-
10 rounds for time of:
1 legless 14-foot rope ascent
200-foot sprint

www.crossfitmdi.com
http://www.crossfitmdi.com

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