Welcome to the CrossFit M.D.I. community!

“I welcome you to the community of people who have decided that EASY will no longer suffice!”


Welcome to CrossFit M.D.I.!

“If You Let It, This Place Will Change You”

Congratulations in taking the first step towards a future healthier lifestyle. CrossFit M.D.I. is not just a gym. It’s a lifestyle, it’s a community. Utilize this packet to help understand our training philosophy and transition you into your new commitment. As always if you have any questions our trainers and owners are here to help you. If you have a question, just ask.

Signing In

It is important that you sign in when you arrive prior to taking any class. (See Burpee Rules)
For our evening classes, you also must sign in which class time you are going to take. All classes will be capped in order to keep our coach:member ratio at an acceptable number

Warming Up

Proper warming up is essential to preventing injury in any workout routine. In CrossFit we use dynamic movements (not static stretching) that will gradually warm up your body and prepare you for the workout that day. It is important to NEVER skip your warm up prior to performing intense exercise like CrossFit. If you have questions about the warm-up always ask a coach.


Many of you will not be able to start doing the workouts as prescribed when starting CrossFit. Mechanics of a skill is the first element to learning CrossFit. Once the mechanics are learned then it is important to then work on consistency of being able to perform the skill well and finally increasing intensity of the skill.

CrossFit can be scaled for everyone! If there is a skill that you can’t do properly on the Workout of the Day (WOD), be sure to ask a trainer to scale the workout for you. If you are working out with any injuries, or if any movement is painful for you, please ask a trainer for a scaled move. We encourage you to have any injuries you have to be evaluated by a health care provided.

Ice & Stretching

CrossFit is different from most other workout programs. Even if you had been regularly working out, expect to be sore when you first start doing CrossFit. Make sure to stretch after every workout. Stretching after your muscles are warm will help increase your flexibility and help prevent injury. Apply ice to sore muscles and most new injuries. Wrap ice with thin cloth towel before applying. Apply ice for only 15-20 minutes with at least an hour break in between icing. Talk to a health care provider before applying heat to any injured areas. Heat can increase swelling and can stiffen muscles if not applied properly.

Tracking Your Workouts

It is important to track your Cross Fit workouts. This will allow you to not only see your improvements but to be able to quickly access your weight for each lift. You can track your workouts in any notepad or online for free using my WOD app.

The CFMDI Creed

We are the CrossFitters of CrossFit M.D.I. We are a different breed. We get excited about things most people avoid. We train hard, harder than we ever thought possible. We train with intensity and purpose. Total exhaustion after a workout is appealing.
We strive for performance and take pleasure in small victories. Five more pounds… two seconds quicker… one more rep. These are the milestones we strive for. These are the reasons we come in day after day and do the things we do.
We have learned that form and foundation come first, then consistency, and last intensity. They are to occur in that order for us to be successful. We know there is no short cut to results worth having. We do not fall for gimmicks; we submit that hard work is the only thing that will pay off. We may struggle, curse, and cry but we will never quit or cheat.
We know our weaknesses in the gym. We know avoiding them won’t make us any better. The only way to conquer them is to work on them.
We acknowledge that diet is the most important part of any workout program. It is the foundation for how our bodies perform and the fuel that powers our workouts.
We are also a little intense. We try and explain to friends and family why our shins are scraped up, our hands torn, why we have jump rope lashes on our arms and legs. Then immediately we try to convince them to come workout with us. Get more than two of us together and try to have a conversation about something else…..Won’t happen. We wear ridiculous looking gear and shoes and sometimes no shoes at all.
Most of all we are a community. We suffer together, we succeed together, and get stronger together. We cheer each other on. We help each other push through the pain and achieve things we never thought possible. Both inside and outside of the gym we are family. We come from all walks of life and find common ground every day in the gym.
We respect the challenge of a good workout, the experience of our coaches, the camaraderie of our fellow crossfitters. Most of all we respect ourselves.
We are the CrossFitters of CrossFit M.D.I. 3.2.1 GO!

Rules to live by at CFMDI

-We are a community; we support, cheer, assist, push and motivate one another.
-PR’s will be celebrated like childbirth!
-We are respectful but not politically correct. We curse, fart, yell, grunt, scream, sweat, bleed, etc. You will too.
-Your mom doesn’t work here. Put your equipment away. If you sweat, bleed, or puke on it sanitize it!
-If you use too much chalk we have the right to make fun of you. You’re not Lebron James.
-You’re allowed to cry before, during, and after the workout just don’t act like a baby.
-Check your baggage at the door. Leave your ego, drama, and rumors at home.
-Be Responsible For Your Own Fitness. Scaling back a workout when necessary is intelligent, not weak. You cannot get fitter by staring at a bar that is too heavy. If you have an injury let us know.
-Do not cheat. Do every rep, with solid technique, no matter the time it takes. No one cares what your score was. Everyone cares if you cheated. If you lose count during a WOD, you start at 1.
-Mind and clean up after your Children. If not we will give them an espresso, a pound of sugar, and a free puppy. We have a kids room for kids.
-Keep the gym awesome. Introduce yourself. We are more than a gym, we are a community.
-Brag to your family and friends. You’re getting in the best shape of your life. You’re having fun. You’re doing things you never thought possible. Be proud of this. Shout your awesomeness from the mountain tops.

The Burpee Rules: All Violations of the Burpee Rules, Requires 10 Burpees on the Spot!

Forgetting to Sign In Prior to the Start of the WOD
Late for WOD
Not Sanitizing Equipment After Use
Not Putting Away Equipment After Use
Cursing in front of Kids (Yours or Others)
Talking while a Coach is Explaining the WOD
Knocking Over Chalk Bucket (+ Cleaning it Up!)
Not Making Sure your Kids have Cleaned up the Kids Room
Dropping Empty Barbell or Kettlebell

CrossFit Glossary:

AMRAP – As Many Reps/Rounds as Possible
Box – What CrossFit Gyms are called in the CrossFit community.
Burpee – From a standing position, jump down to push-up, jump feet back up toward hands, jump straight up in the air and clap hands overhead
Broad Jump – Jumping straight ahead as far as possible landing in a slight squat.
BW – Body Weight
CFT – CrossFit Total – Max squat, press, and deadlift
CFSC – CrossFit Steele Creek
C&J – Clean & Jerk
C2B – Chest to Bar Pull-ups
DL – Deadlift
DU’s – Double Unders – Jumping Rope with rope passing twice under each jump.
GHD – Glut Ham Developer
Hook Grip – Wrap your hand around the bar and grab as much of your thumbs with your first two fingers.
HSPU – Handstand Push-up
KB- Kettlebell
KBS – Kettlebell Swing
K2E – Knees to Elbows – Hang from a bar and, with a tight stomach, lift the legs just high enough so that the knees touch the elbows.
Kipping – during Pull-ups as the usage of some type of momentum, either by kicking or swinging
MetCon – Metabolic Conditioning Workout
MU – Muscle Up – Hanging from rings you do a combination pull-up dip so you end in an upright support.
OHS – Overhead Squat – Full-depth squat performed while arms are locked out in a wide grip press position above head.
PC – Power Clean
P – Pood, Weight Measure for Kettlebells 1 Pood = 16kg 1 lb = 2.2kg
PR – Personal Record
Rep – Repetition – One performance of an exercise.
Rx’d – As Prescribed; as written. A WOD done without any adjustments.
RM – Rep Max. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10x’s.
ROM – Range of Motion
Scaling, Scalbility, Scale: modifying a WOD/workout to make it (usually) easier. Technically, scaling down means to make the WOD easier by lower weights, reps, rounds, or changing the movements. On the other hand, scaling up means to modify the WOD so that it’s harder in a similar way, by increasing weights, reps, rounds, or whole movements.
SDHP – Sumo Deadlift High Pull
Set – A number of repetitions, ex. 3 sets of 10 res, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat.
Subbed – Substituted, Substitution of a specific exercise.
TGU – Turkish Get-up
T2B – Toes to Bar – is an exercise that requires an athlete to hang from a bar and lift their legs up so that their toes come to contact with the bar.
WOD – Workout of the Day

Ask Questions:
If there is something that you don’t know…Ask!! We are here to help you.

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