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FUN FRIDAY!!!!

FUN FRIDAY!!!! 6am crew back at it! We hope to see you at 9am,5pm,6pm or 7pm. Motivation! Dedication! Inspiration. Preserving the Sexy!

Level 1
Fundamentals; dead lift, back & front squat, RDL
—-
Amrap 10 min
4 KB SNATCHES
16 sit-ups
—-
KB EMOM 10
3 KB SWINGS
6 KB DEADLIFTS
50 METER SPRINT with KB

Level 2
Strength: Snatches
40,50,60
——–
AMRAP 10 min
4 overhead squats 95/75
16 sit-ups
——–
Barbell EMOM 10 min 60% of 1 rep max
1 power
1 hang squat snatch
1 snatch balance

Video:

FUN FRIDAY!!!! 6am crew back at it! We hope to see you at 9am,5pm,6pm or 7pm. Motivation! Dedication! Inspiration. Preserving the Sexy! Level 1 Fundamentals; dead lift, back & front squat, RDL —- Amrap 10 min 4 KB SNATCHES 16 sit-ups —- KB EMOM 10 3 KB SWINGS 6 KB DEADLIFTS 50 METER SPRINT with KB Level 2 Strength: Snatches 40,50,60 ——– AMRAP 10 min 4 overhead squats 95/75 16 sit-ups ——– Barbell EMOM 10 min 60% of 1 rep max 1 power 1 hang squat snatch 1 snatch balance 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 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

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I can see PaPa Dios watching! Nothing like it. Barbells & bumpers, sunny rain & rainbows. Let your light shine before the world, that they may see your good deeds & praise your Father in heaven.

Video:

The 7pm class ready to take the 5K! Congrats to all the classes today that conquered this EPIC milestone. Over 67 community members all completed today’s WOD. So awesome!!! Super Epic!!!

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