Teamwork is the fuel that allows common people to produce uncommon results.

WOD with me Wednesday peeps! Community building day! Teamwork is the fuel that allows common people to produce uncommon results.

**Photo by The Amazing: Luke Tevebaugh**
M.D.I. Of the Day: 3/4/15
Level 1: Wod with me Wednesday
Teams of 3 or 4
200 m carry (70 lb)
300 Squats/ Squat holds
200 m carry (70 lb)
200 Push ups/ planks
200 m carry (70 lb)
100 Sit ups/ High boat hold
200 m carry (70 lb)
50 Tire Lifts (Clean and Jerks)
—-
Level 2:
Strength: Bench Press 5x3x1 75,85,95% of 1RM
Team of 2 Coed WOD: complete as many reps as possible in 20 minutes in a relay system.
9 HSPU
9 HANG CLEANS 155/115
12 HSPU
12 HANG CLEANS 155/115
15 HSPU
15 HANG CLEANS 155/115
**Etc. Keep ascending up the ladder by 3 reps
If partner stops during the reps of the movement they must run to tag partner in. Partner must perform 4 Pistols before taking over reps for partner.**

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

Ladies & Gents join us this Saturday 3/7/15 from 9:30am to 4pm. We will be doing a photo & video shoot for CrossFit Head quarters contest! Wear your CrossFit M.D.I: shirts to rep your box with pride. They will be filming you workout & interviewing several of you about why you started CrossFit? Why M.D.I. & how the community is & about your coach Luis. This is big for our Box! PLEASE SHARE & REPOST!
Video Contest:
Before and After: An Affiliate Ownerโ€™s Story
Each day, they open the doors before the sun rises, give cues before being sufficiently caffeinated, and they lock up when many are preparing for bed. Most of their waking hours are spent here, driven by a higher sense of purpose. It’s not only about teaching the squat or coaching the clean. It’s about improving lives and making people better. They left other lives to spread the good word of a worldwide movement. How did they get here? Tell us.
The submission deadline is March 16th, 2015. Five winners will have their affiliate’s fees waived for one year and one grand prize winner will receive an additional US$10,000.

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

Terrific Tuesday!

God has blessed us with another day! Let’s work on being healthy & happy! We know a place that specialize in it! wink emoticon The Adult Disney aka CrossFit M.D.I. Top cloches & staff are here 6am,9am,5pm,6pm & 7pm to help! Motivation! Dedication! Inspiration! Preserving the Sexy!
M.D.I. Of the Day: 3/3/15
Level 1:
“PTS Gone Bad!”
1 minute per station! 3 rounds
Slam balls
KB Sumo deadlift high-pull
Box Jump
KB Push-press
Concept 2 Row
Sled push
tire-hits
—–
Level 2: Strength: Deadlift 75,85,95% of 1 RM 5x3x1
——–
9 min AMRAP
40 Dubs
20 Overhead Squats 95/65
——–
11 min AMRAP
400 m run
20 Push-ups
1 Rope climb
—-

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

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