At CrossFit M.D.I. we want you to become a healthier & happier you!

At CrossFit M.D.I. we want you to become a healthier & happier you! We want you to be prepared for life’s demand! Prep is so important to be able to conquer & kick today’s & tomorrow’s butt! Do you want to smile more, do you want to do things you never dreamed you can do? Let us help you do EPIC ISH!!! FUN FRIDAY!!! VIERNES CHEVERE!!!
Level 1: Fundamentals: Double unders
EMOM: 8 minutes
1 KB power clean per arm
1 KB lunge per leg
1 KB thruster per arm
10 Jump ropes
12 Minute Amrap
12 hollow bodies
10 KB Deadlifts
8 KB hang cleans
6 Floor press
4 KB figure 8
2 Tuck Jumps
Repeat —-
Level 2
Strength: Power Cleans
65,75,85% of 1 rep max ——-
Skill: Double Unders
Max amount of Dubs in 2 min —-
EMOM: 8 minutes
Bear complex 155/115
1 deadlift to hang postion
1 hang squat clean
1 press to back squat postion
1 back squat * If you drop the bar during the complex 3 burpee penalty.
9 min AMRAP
3 Power Cleans 135/95
3 Squat Cleans
3 Thrusters
30 dubs

Gian Velez is one of the Team athletes that will be competing Saturday & Sunday at the Disney Fit Challenge. We found out a great tool that will help motivate him that much more to row faster during his first workout! LOL! It’s all about the motivation! Whatever it takes.

Want to track the CrossFit M.D.I. Team this weekend? Well here is a time schedule of the full team line up and events! We hope to see all your beautiful faces cheering us on! You can’t miss us! We will be putting on one heck of a show! Also we will have the huge 15 foot CrossFit M.D.I. Flags!

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