Sorry for late Posting: Wed, Thurs & Fri WODS & events!

Friday

Fun Friday aka Viernes Chevere has started pretty Epic! 6am coaching at the Greatest Box on earth CrossFit M.D.I.
Then Graduation ceremony for my awesome NPTI students followed by a outdoor, fresh air kettle bell butt kicker WOD with my Teacher, Mentor, colleague & big bro Chris Williams on his 21st Bday! Time to shower & get ready to coach 5,6&7pm class with the Cinco Boys!

BDAY WOD:
Double KettleBell Grace 50lb Clean & Jerks. 60 reps alternating arms. For time.
—-
3 Rounds:
30 seconds on KB Swings
30 seconds on KB Squats
30 seconds on KB lateral Burpee
30 seconds on KB Deadlifts
.33 of a mile KB Ruck
Repeat 3 Rounds
—-
3 Rounds
30 seconds on KB SDHP
30 seconds on KB ROW LEFT ARM
30 seconds on KB ROW RIGHT ARM
30 seconds on KB Lunges
1 50 yard sprint
Repeat 3 Rounds
—-
M.D.I. Of The Day:
Level 1: Coach Luis & Manny
Fundamentals:
Deadlift, Back Squat, Front Squat
—-
Metcon: 20 min Amrap
10 KB Clean & Jerks
10 KB Hops
10 KB Floor Press
200 Meter KB Carry
Repeat
—-
Level 2: Coach Vic
Strength: Over Head Squats 5x3x1
—-
Metcon: 50,40,30,20,10
OH LUNGES 95/65
Box Jumps 24/20
KB Swings

Video:

Fun Friday aka Viernes Chevere has started pretty Epic! 6am coaching at the Greatest Box on earth CrossFit M.D.I. Then Graduation ceremony for my awesome NPTI students followed by a outdoor, fresh air kettle bell butt kicker WOD with my Teacher, Mentor, colleague & big bro Chris Williams on his 21st Bday! Time to shower & get ready to coach 5,6&7pm class with the Cinco Boys! BDAY WOD: Double KettleBell Grace 50lb Clean & Jerks. 60 reps alternating arms. For time. —- 3 Rounds: 30 seconds on KB Swings 30 seconds on KB Squats 30 seconds on KB lateral Burpee 30 seconds on KB Deadlifts .33 of a mile KB Ruck Repeat 3 Rounds —- 3 Rounds 30 seconds on KB SDHP 30 seconds on KB ROW LEFT ARM 30 seconds on KB ROW RIGHT ARM 30 seconds on KB Lunges 1 50 yard sprint Repeat 3 Rounds —- M.D.I. Of The Day: Level 1: Coach Luis & Manny Fundamentals: Deadlift, Back Squat, Front Squat —- Metcon: 20 min Amrap 10 KB Clean & Jerks 10 KB Hops 10 KB Floor Press 200 Meter KB Carry Repeat —- Level 2: Coach Vic Strength: Over Head Squats 5x3x1 —- Metcon: 50,40,30,20,10 OH LUNGES 95/65 Box Jumps 24/20 KB Swings —- 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 Special Offer: First Month $70 unlimited classes CrossFit M.D.I. 1460 N. Goldenrod Orlando FL, 32807 Suite 135 Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi Twitter: @luisptslopez Yelp: CrossFit MDI Follow your coaches: @luisptslopez @bearded1da @fresh2defcut Crossfit M.D.I. is our name and PTS is our motto. At CrossFit M.D.I. we PRESERVE THE SEXY! #hotchica2015 #pts #mditeam #ptsteam #ptsfamily #reebok #motivation #dedication #inspiration #blessed #advocare #nanogang #roguefitness #killcliff #nalgaprobs #orlando #ucf #preservingthesexy #health #fitness #florida #crossfitmdi #cfmdi #youwelcome #npti #crossfit #xtrainingequipment #cateredfit #funning #ptsmade

A post shared by Mr. PTS "Luis A. Lopez III" (@livinglegendlou) on

Cinco Boys in full effect! The coaches @bearded1da @fresh2defcut THROWDOWN before the night classes start! 5,6&7pm be ready!!! FUN FRIDAY!!! Viernes Chevere!!!

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

On my way to continue my education! Trying to make our Box CrossFit M.D.I. the biggest baddest MOFO on earth. This 2 day course in South Florida will allow us to soon put together special classes for the Future. What is our future? Your kids, Mariah & now my baby girl Olivia. Start them young! Inspire! CrossFit Kids here I come.

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

Thursday

Thursday!!!!! Let’s go M.D.I. community! Let’s earn that healthy body!!! Every time you work hard and give 100%, you get that much closer to reaching your goals.

Level 1: Coach Vic
Thursday Chipper on the rig!
—-
Level 2: Coach Manny
Skill: Rope Climbs
—-
Metcon: 15 Min. EMOM
First Minute: 5 Hang Squat Cleans
Second Minute: 5 Push Press
Third Minute: 5 SDHP
Repeat this scene every minute on the minute.
—-
Weight:
155lbs Male/115lbs female challenge
135 male rx
95 female rx
Or scale to fitness level

Video:

Thursday!!!!! Let's go M.D.I. community! Let's earn that healthy body!!! Every time you work hard and give 100%, you get that much closer to reaching your goals. Level 1: Coach Vic Thursday Chipper on the rig! —- Level 2: Coach Manny Skill: Rope Climbs —- Metcon: 15 Min. EMOM First Minute: 5 Hang Squat Cleans Second Minute: 5 Push Press Third Minute: 5 SDHP Repeat this scene every minute on the minute. —- Weight: 155lbs Male/115lbs female challenge 135 male rx 95 female rx Or scale to fitness level —- 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 Special Offer: First Month $70 unlimited classes CrossFit M.D.I. 1460 N. Goldenrod Orlando FL, 32807 Suite 135 Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi Twitter: @luisptslopez Yelp: CrossFit MDI Follow your coaches: @luisptslopez @bearded1da @fresh2defcut Crossfit M.D.I. is our name and PTS is our motto. At CrossFit M.D.I. we PRESERVE THE SEXY! #hotchica2015 #pts #mditeam #ptsteam #ptsfamily #reebok #motivation #dedication #inspiration #blessed #advocare #nanogang #roguefitness #killcliff #nalgaprobs #orlando #ucf #preservingthesexy #health #fitness #florida #crossfitmdi #cfmdi #youwelcome #npti #crossfit #xtrainingequipment #cateredfit #funning #ptsmade

A post shared by CrossFit M.D.I. "Team PTS" (@crossfitmdi) on

Being a Box owner & in charge of a team is still new to me. I learn how to be a better captain everyday. I was told I was a leader & with that comes a lot. I accept & will make you guys proud. “If your actions inspire others to dream more, learn more, do more and become more, you are a true leader.”

Video:

Being a Box owner & in charge of a team is still new to me. I learn how to be a better captain everyday. I was told I was a leader & with that comes a lot. I accept & will make you guys proud. "If your actions inspire others to dream more, learn more, do more and become more, you are a true leader." Level 1: Coach Vic Thursday Chipper on the rig! —- Level 2: Coach Manny Skill: Rope Climbs —- Metcon: 15 Min. EMOM First Minute: 5 Hang Squat Cleans Second Minute: 5 Push Press Third Minute: 5 SDHP Repeat this scene every minute on the minute. —- Weight: 155lbs Male/115lbs female challenge 135 male rx 95 female rx Or scale to fitness level —- 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 Special Offer: First Month $70 unlimited classes CrossFit M.D.I. 1460 N. Goldenrod Orlando FL, 32807 Suite 135 Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi Twitter: @luisptslopez Yelp: CrossFit MDI Follow your coaches: @luisptslopez @bearded1da @fresh2defcut Crossfit M.D.I. is our name and PTS is our motto. At CrossFit M.D.I. we PRESERVE THE SEXY! #hotchica2015 #pts #mditeam #ptsteam #ptsfamily #reebok #motivation #dedication #inspiration #blessed #advocare #nanogang #roguefitness #killcliff #nalgaprobs #orlando #ucf #preservingthesexy #health #fitness #florida #crossfitmdi #cfmdi #youwelcome #npti #crossfit #xtrainingequipment #cateredfit #funning #ptsmade

A post shared by Mr. PTS "Luis A. Lopez III" (@livinglegendlou) on

Blooper When rope climbing goes wrong!!!

Ladies & Gents!!! Breaking News!!! We are fully stocked with your favorite recovery drink!!! @killcliff See Steph aka @stephluv143 for your favorite flavors: Tasty! Double Awesome or Free Fall!!!

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

Congrats to our community member & friend @cutdoctors for hitting a amazing Personal Record today after class. 300lb Hang Squat Clean. He made it look to easy. Crossfit M.D.I. is our name and PTS is our motto. At CrossFit M.D.I. we PRESERVE THE SEXY!

Video:

Wednesday

Wisdom Wednesday: Tired & Sore! It’s all worth it! Nothing is given. Everything is earned. One minute, hour, day, week, month & year at a time. Ask yourself what is really important and then have the courage to build your life around your answer.

Level 1: Coach Manny
Circuit Training
—-
Level 2: Coach Luis
Strength: Front Squat 5x3x1
75,85,95% of 1 rep max
—-
Team WOD: 15 min cap. Ascending ladder 2,4,6,8,10,12,14,16 etc.
pistol squats
Squat snatches 135/95
Row 200 meter/Run 200 meter
“Every round alternate from rower to run” repeat complex for as many reps as possible up the ladder.
—-
Burnout: team 50 meter sprints
One team mate rest other sprints 50 meter & tags partner to take over repeat for 5 rounds.

Video:

Wisdom Wednesday: Tired & Sore! It's all worth it! Nothing is given. Everything is earned. One minute, hour, day, week, month & year at a time. Ask yourself what is really important and then have the courage to build your life around your answer. Level 1: Coach Manny Circuit Training —- Level 2: Coach Luis Strength: Front Squat 5x3x1 75,85,95% of 1 rep max —- Team WOD: 15 min cap. Ascending ladder 2,4,6,8,10,12,14,16 etc. pistol squats Squat snatches 135/95 Row 200 meter/Run 200 meter "Every round alternate from rower to run" repeat complex for as many reps as possible up the ladder. —- Burnout: team 50 meter sprints One team mate rest other sprints 50 meter & tags partner to take over repeat for 5 rounds. —- 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 Special Offer: First Month $70 unlimited classes CrossFit M.D.I. 1460 N. Goldenrod Orlando FL, 32807 Suite 135 Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi Twitter: @luisptslopez Yelp: CrossFit MDI Follow your coaches: @luisptslopez @bearded1da @fresh2defcut Crossfit M.D.I. is our name and PTS is our motto. At CrossFit M.D.I. we PRESERVE THE SEXY! #hotchica2015 #pts #mditeam #ptsteam #ptsfamily #reebok #motivation #dedication #inspiration #blessed #advocare #nanogang #roguefitness #killcliff #nalgaprobs #orlando #ucf #preservingthesexy #health #fitness #florida #crossfitmdi #cfmdi #youwelcome #npti #crossfit #xtrainingequipment #cateredfit #funning #ptsmade

A post shared by Mr. PTS "Luis A. Lopez III" (@livinglegendlou) on

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s