Always go the extra mile. Leave no opportunity unexplored. Focus on your dreams.

Friday

Always go the extra mile. Leave no opportunity unexplored. Focus on your dreams. Believe in your vision. Stay focused on the positive. Always push yourself to achieve more. It’s Froday peeps! Let’s end the week off right!
M.D.I. Of the Day: 3/6/15 Fun Friday
Level 1:
Fundamentals: Squat Series: air squat, back squat, front squat, Over Head Squat
—–
Metcon:
3 Plate OHS
3 Push Ups
3 Plate Sit Ups
6 Plate OHS
6 Push Ups
6 Plate Sit Ups
9 Plate OHS
9 Push Ups

9 Plate Sit Ups
Keeps increasing by 3 for 25 minutes.
Level 2:
Warm up: PVC, Foam Roll, Dynamic warm up & bands.
Every 3 minutes for as long as possible:
From 0-3 minutes: 2 rounds of 10 overhead squats and 10 chest-to-bar- pull-ups
From 3-6 minutes: 2 rounds of 12 overhead squats and 12 chest-to-bar- pull-ups
From 6-9 minutes: 2 rounds of 14 overhead squats and 14 chest-to-bar- pull-ups
Same pattern continues a long as you can go until you fail to complete both rounds.

Video:

Always go the extra mile. Leave no opportunity unexplored. Focus on your dreams. Believe in your vision. Stay focused on the positive. Always push yourself to achieve more. It's Friday peeps! Let's end the week off right! M.D.I. Of the Day: 3/6/15 Fun Friday Level 1: Fundamentals: Squat Series: air squat, back squat, front squat, Over Head Squat —– Metcon: 3 Plate OHS 3 Push Ups 3 Plate Sit Ups 6 Plate OHS 6 Push Ups 6 Plate Sit Ups 9 Plate OHS 9 Push Ups 9 Plate Sit Ups Keeps increasing by 3 for 25 minutes. Level 2: Warm up: PVC, Foam Roll, Dynamic warm up & bands. Every 3 minutes for as long as possible: From 0-3 minutes: 2 rounds of 10 overhead squats and 10 chest-to-bar- pull-ups From 3-6 minutes: 2 rounds of 12 overhead squats and 12 chest-to-bar- pull-ups From 6-9 minutes: 2 rounds of 14 overhead squats and 14 chest-to-bar- pull-ups Same pattern continues a long as you can go until you fail to complete both rounds. —- Crossfit M.D.I. is our name and PTS is our motto. At CrossFit M.D.I. we PRESERVE THE SEXY! Did you know your membership to CrossFit M.D.I. Gives you unlimited classes that includes Yoga Thursday's & our new Preserving the Strength barbell club!** WOWZERS! Mind blown! Monday-Friday Classes: Mornings: 6am Level 1 & 2 9am Level 2 only —- Nights: 5pm, 6pm & 7pm Level 1 & 2 Wednesday: 8pm PTS Barbell Club Thursday 7pm: YOGA ONLY —- Saturday Classes: 9:30am Level 1 & 2 11am-12pm: PTS Barbell Club —- Sunday: PTS Barbell Club 8am-9am Special Offer: First class is free!!! First Month SPECIAL! CrossFit M.D.I. 1460 N. Goldenrod Orlando FL, 32807 Suite 135 Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi Twitter: @luisptslopez Yelp: CrossFit MDI #preservingthestache #liveasanexample #alltheweight #thedadstache #notepunga #youwelcome #lilenginethatcould #firstrounddraftpicks #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #nike #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #mrpts #thequadfather

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Property of CrossFit HQ

BREAKING NEWS PEEPS!!!! We have the amazing Luke Tevebaugh coming in Tonight at 7pm through 9pm to take pics of all the community for Friday night lights!!! If you haven’t heard of Luke them get to know him because his photos are emotional EPI pieces of art. Follow him @ltevebaugh & see his work. He has taken many pics of the CrossFit M.D.I. community & team & would love to capture more legendary moments today.

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

Thursday

Happy Thursday peeps! We heart your faces! Make sure your drinking a lot of water & eating good! Let’s become healthier & happier day by day & do some epic things!
Endurance & Yoga Day at CrossFit M.D.I. What a treat!!!
Thursday
6am,9am,5pm,6pm WOD class
7pm YOGA

M.D.I. of the Day Thursday 3/5/15

2 mile run
15 KB swings
15 burpee
15 KB swings
15 burpee
15 KB swings
15 burpee
15 KB swings
15 burpee
15 KB swings
15 burpee
For time!

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

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