Good morning! Get your butt to the BOX!

MONDAY:

Good morning! Get your butt to the BOX! New week! New goals! Make sure you put your next goal up & leave your business card on community board so our CFMDI familia could use your services.
Level 1:
Circuits 1 min on 20 sec off 1 min on then switch.
Motavational Monday
1) row/bike
2) v ups
3) push press
4) bent over row
5) sled push
6) man makers
7) hip ext
8) rope climb
9) dips
10) sprints
11) bear crawl
12) crab walk —-
Level2:
Strength: Power Cleans 3x3x3
70,80,90% of 1 rep max
—-
4 Rounds of:
100 ft walking lunges with 45/30LBS plate held overhead,
30 box-jumps @24/20
20 wall-ball shots @20/14LBS,
10 handstand push-ups

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

FRIDAY:

Teaching takes a special gift. Crossfit M.D.I. coaches are top educated instructors & trainers. They have many years of schooling & thousands of hours of hands on practical experience in ye field! Let us help you become a healthier & happier you.
Fun Friday aka Viernes Chevere
Level 1: Fundamentals
Power Cleans
—-
Met con
Oh you beautiful Kettle-bell!
2 rounds
21 Single arm right swings
50 dead lifts
21 Single arm left swings
50 arm haulers
21 ground to over head swings
50 hollow bodies
21 Walking lunges
50 burpees
—-
Level 2: Overhead Squat 3x3x3
70,80,90% of 1 rep max
—-
Team WOD: 3 person team
3 rounds
15 OH Squats 115/95 partner holds squat
30 T2B/ partner grip holds rig
1 rope climb each/10 burpee penalty
18 S2O/ partners hold plank
400 m sled pull 135/90
—-

Video:

Teaching takes a special gift. Crossfit M.D.I. coaches are top educated instructors & trainers. They have many years of schooling & thousands of hours of hands on practical experience in ye field! Let us help you become a healthier & happier you. Fun Friday aka Viernes Chevere Level 1: Fundamentals Power Cleans —- Met con Oh you beautiful Kettle-bell! 2 rounds 21 Single arm right swings 50 dead lifts 21 Single arm left swings 50 arm haulers 21 ground to over head swings 50 hollow bodies 21 Walking lunges 50 burpees —- Level 2: Overhead Squat 3x3x3 70,80,90% of 1 rep max —- Team WOD: 3 person team 3 rounds 15 OH Squats 115/95 partner holds squat 30 T2B/ partner grip holds rig 1 rope climb each/10 burpee penalty 18 S2O/ partners hold plank 400 m sled pull 135/90 —- #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 #disneyfitchallenge #funning #ptsmade #cateredfit

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SAVAGE RACE READY!!! The special edition CrossFit M.D.I. Shirts are in!!! Can you believe in 24 days over 60 of our CrossFit M.D.I. Team mates will be taking on this challenge! 7 miles of kick butt obstacles & our community will be cheering us all the way across the finish line.

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

If at first you don’t succeed try try try try & then try more until you succeed! That’s called progression! It’s a beautiful thing to see & witness! EPIC ISH! Lilly’s first box jump after class! PROUD BOX!!!

Video:

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