TUESDAY! WEDNESDAY & THURSDAYS WODS OF THE DAY & NEWS!

THURSDAY

It will take time. It will require dedication and sacrifice. Sometimes it will hurt. But it will be worth it. How important is you health? ALL THE IMPORTANT! Let us help you become healthier & happier with our amazing coaches, staff & community. What are you waiting for? It’s never to late & your first class is free! 😎
M.D.I. of the Day: 5/7/15
LEVEL 1 & 2
ENDURANCE WOD
5 pull ups/ KB rows
10 push ups
20 sit-ups
30 squats
40 KB swings
50 meter sprint
Repeat for 30 minute AMRAP

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

“We miss you Salsa Hips aka Veronica Romero!!!” Our Whole CFMDI familia is praying a speedy recovery for you & know that we all love you!!!! God bless you & can’t wait for you to be back at the box!!!! NO TE PUNGA HANGING OUT AT THE HOSPITAL TO LONG!

Video:

WEDNESDAY

It’s Wednesday peeps! Half way through the week! What are you waiting for? It’s never to late to start becoming healthy & happy. I promise at CrossFit M.D.I. we will help you reach your fitness goals & in the process you will do epic ish, make new positive friends & family through our amazing community.
**6am Morning Class getting after it**

Level 1: WOD with me Wednesday
3 Rounds
50 Burpee Ball Throws
50 Leg Throws
50 Lateral Ball Throws
50 Ball Sit ups
50 Seated Ball Passes
200 m run
*** Increase ball weight every round**
—-
Level 2:
Strength: Jerks 5x5x5 65,75,85% of 1RM
Metcon: 20 min amrap:
15 floor press 135/95
20 dips
50 dubs
Bro sesh: 3×30 Russian twists
Level 2: jerks 5x5x5 65,75,85
20 min amrap:
15 floor press 135/95
20 dips
50 dubs
Bro sesh: 3×30 Russian twists

Video:

It's Wednesday peeps! Half way through the week! What are you waiting for? It's never to late to start becoming healthy & happy. I promise at CrossFit M.D.I. we will help you reach your fitness goals & in the process you will do epic ish, make new positive friends & family through our amazing community. **6am Morning Class getting after it** Level 1: WOD with me Wednesday 3 Rounds 50 Burpee Ball Throws 50 Leg Throws 50 Lateral Ball Throws 50 Ball Sit ups 50 Seated Ball Passes 200 m run *** Increase ball weight every round** —- Level 2: Strength: Jerks 5x5x5 65,75,85% of 1RM Metcon: 20 min amrap: 15 floor press 135/95 20 dips 50 dubs Bro sesh: 3×30 Russian twists Level 2: jerks 5x5x5 65,75,85 20 min amrap: 15 floor press 135/95 20 dips 50 dubs Bro sesh: 3×30 Russian twists —- 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 Clubz 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 #thebabyfacedon #liveasanexample #alltheweight #notepunga #youwelcome #lilenginethatcould #camargoooo #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #nike #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #mrpts #thequadfather

A post shared by CrossFit M.D.I. "Team PTS" (@crossfitmdi) on

So proud of all our Athletes that competed this weekend!!! We took over the Orange County Convention Center with love, passion, spandex & ALL THE WHISTLES!!! We are thankful for the whole community that came out & cheered us on every rep of the way!

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

Happiness is all about loving what you have and being grateful for it. Never lose sight of your blessings. Beyond blessed to help others become healthy & happy in the process I get to lift heavy pink bumpers with my bros in spandex & laugh a lot. EPIC ISH PEEPS!! It’s a gift daily from God.
**Fun Barbell Complex: 1 push jerk, 1 split jerk & 1 push jerk at 85% of your 1 rep max.**

Video:

Happiness is all about loving what you have and being grateful for it. Never lose sight of your blessings. Beyond blessed to help others become healthy & happy in the process I get to lift heavy pink bumpers with my bros in spandex & laugh a lot. EPIC ISH PEEPS!! It's a gift daily from God. **Fun Barbell Complex: 1 push jerk, 1 split jerk & 1 push jerk at 85% of your 1 rep max.** —- 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 Clubz 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 #thebabyfacedon #liveasanexample #alltheweight #notepunga #youwelcome #lilenginethatcould #camargoooo #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #nike #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #mrpts #thequadfather

A post shared by Mr. PTS "Luis A. Lopez III" (@livinglegendlou) on

TUESDAY

All positive change in the world comes from our ideas of what we believe is possible. Terrific Tuesday Peeps!!! Never to late to become a healthier & happier you.

Level 1:
Kettle Bell Jam: 1 minute per movement 3 sets
KB Clean & Jerks
KB burpee over
KB Swings
KB RUSSIAN twist
KB deadlift
Trash can run & back!
KB Floor Press
KB Drags
KB goblet Squat
KB sit-ups
KB push press
Trash can run & back!
—-
Level 2: Strength: 5x5x5 of deadlift 65,75,85 % of 1 RM
——-
Tabata Tuesday
Row
Rope Climb
Sled Push
Wall Balls
T2B
Ring Rows
Ball Slams
OH Lunges
——-
Homework: Double Unders/Triple Unders
—-

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

24 mins ·
Leader! Work ethic! Consistency! Great community! Grateful! Positive peeps! Health & Happiness! Changing lives! Forever hungry for progression! The Team & I put on one heck of a show in a pair of spandex. Not afraid to be different! All the Passion! No Te PUNGA Funny! Live as an example!😎
Motivation! Dedication! Inspiration! Preserving the Sexy!
Teach @melc324 & I breaking in the new 150/80/50 & 30lb Med Balls thanks to Mr. Kevin of @xtrainingequipment for making such great products.

Video:

Leader! Work ethic! Consistency! Great community! Grateful! Positive peeps! Health & Happiness! Changing lives! Forever hungry for progression! The Team & I put on one heck of a show in a pair of spandex. Not afraid to be different! All the Passion! No Te PUNGA Funny! Live as an example!💪😎👍 Motivation! Dedication! Inspiration! Preserving the Sexy! Teach @melc324 & I breaking in the new 150/80/50 & 30lb Med Balls thanks to Mr. Kevin of @xtrainingequipment for making such great products. #thebabyfacedon #liveasanexample #alltheweight #notepunga #youwelcome #lilenginethatcould #camargoooo #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #nike #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #mrpts

A post shared by Mr. PTS "Luis A. Lopez III" (@livinglegendlou) on

Camargo 5/19/15

Class almost sold out only a handful of spots left!!! It’s been locked in & confirmed Mr. Daniel Camargo will be doing a Olympic Weight lifting seminar class at CrossFit M.D.I. 5/19/2015 starting at 7pm! We will be caping this class at 15 people only. Do not hesitate because this class will sell out. We are very grateful & humbled we can out this class together for you.
We at CrossFit M.D.I. want to be able to provide you with nothing but excellence. We owe our community nothing but the best.
Daniel Camargo, U.S. International Coach (USAW)
USA Weightlifting Coaching Certification Instructor
Author, “Olympic Weightlifting: Cues & Corrections”
Owner, Altamonte CrossFit
Owner, Camargo Oly Concepts
President, Florida Weightlifting Federation
Daniel Camargo, author of the book “Olympic Weightlifting: Cues & Corrections”, is a 24-year veteran of Olympic Weightlifting. He learned the Snatch and Clean+Jerk at age 12 and has never left the sport. As an athlete Camargo represented the United States of America in nine international competitions and set three American Records (Junior). At 21 years old, which was his final competitive year, and weighing 83 kg (182.6 lbs.), Camargo lifted a 152.5 kg (334 lbs.) Snatch and 180 kg (396 lbs.) in the Clean & Jerk; a Jr. American Record.
In 2008, Camargo was elected President of the Florida Weightlifting Federation and is still in office.
He is also the owner of Atlamonte Crossfit, near Orlando, FL, and actively coaches not only Weightlifters but CrossFit competitors as well. His gym is recognized as a USA Weightlifting Regional Training Center. Camargo travels frequently, conducting Seminars as an extension of his philosophies, which can be found on his website http://www.olyconcepts.com.

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

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