Thursday & Friday WODS! Blog #25

FRIDAY

FUN FRIDAY PEEPS!!! You know what that means! We learn work on our fundamentals & then after we get into the workout with Coach Luis Djing LIVE IN THE MIX!!!! Make sure you tell him what your Jam is. He will be taking request. 6am class rocked it!!! See the next class at 9am,5pm,6pm or 7pm!
Level 1: Fundamentals: 10 min double under practice
—-
Metcons: 15 min Team Amrap
50 push-ups
50 American kb swings
50m run
—-
15 min Team Amrap
200 m run
50 sit-ups
50 deadlifts
50 pushpress
—-
Level 2: Fundamentals: Dubs/triple Unders
——-
20 min AMRAP
5 T2B
10 Incline Push ups
15 Box Dips
200 m run
25 Squats
30 Box Jumps
—-

Video:

FUN FRIDAY PEEPS!!! You know what that means! We learn work on our fundamentals & then after we get into the workout with Coach Luis Djing LIVE IN THE MIX!!!! Make sure you tell him what your Jam is. He will be taking request. 6am class rocked it!!! See the next class at 9am,5pm,6pm or 7pm! Level 1: Fundamentals: 10 min double under practice —- Metcons: 15 min Team Amrap 50 push-ups 50 American kb swings 50m run —- 15 min Team Amrap 200 m run 50 sit-ups 50 deadlifts 50 pushpress —- Level 2: Fundamentals: Dubs/triple Unders ——- 20 min AMRAP 5 T2B 10 Incline Push ups 15 Box Dips 200 m run 25 Squats 30 Box Jumps —- 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 —- Fundamentals course: Monday, Wednesday & Friday all class times. 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

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Guess who is excited about battle of the Legends 3 year anniversary BBQ Potluck/Throwdown this Saturday? Coach Olivia Lynn is!!! She has been working hard all week making sure all the athletes & volunteers get their shirts & goodie bags! If you have not picked up your bag please come in today during class times. All volunteers & athletes must report to sign in & check in at 7am for briefing & rules. We would love for you to come by & check us out. Event starts at 8am to 4pm. We will be celebrating 3 years of helping our community become healthy & happy. We look forward to inspire you.

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

Follow the blog!!! ‪#‎Repost‬ @luisptslopez with @repostapp.
・・・
Blog Entry 25
Wow time flys! This is day 25 almost a month of blogging. Doesn’t feel like it. I’m really enjoying sharing with you my crazy at time daily moments & thoughts.
Woke up to a surprise my lil Olivia Lynn laying head on my pillow & feet up & my wife’s back. LOL! She is a trip! Growing all so fast. She is such a happy baby. I often catch my self thinking what she will be like as she gets older. Am I going to be her hero? Am I going to be her best friend? What our day & conversations will be like. I will live as an example for her.
Got to the gym & set up morning class 5:30am. Worked out on endurance day with our community. Always a blast to Throwdown with them. They get to see me suffer with them. LOL
Big breakfast after with my close peeps at our secret spot. Then off to teach my students at school. Great teaching day. They learned a lot about practical application.
Lunch break clang & bang sesh! Feels amazing to just lift heavy. Workout number two done nothing fancy just 1 heavy power snatch at 80% to 20 dubs for 10 rounds. Off to coach my amazing CrossFit M.D.I. family & then enjoy some yoga at 7pm. Hopefully snack before then. I haven’t been hitting high calories numbers like I would like but I am trying my best. I def need to eat more.

Video:

Follow the blog!!! ・・・ Blog Entry 25 Wow time flys! This is day 25 almost a month of blogging. Doesn't feel like it. I'm really enjoying sharing with you my crazy at time daily moments & thoughts. Woke up to a surprise my lil Olivia Lynn laying head on my pillow & feet up & my wife's back. LOL! She is a trip! Growing all so fast. She is such a happy baby. I often catch my self thinking what she will be like as she gets older. Am I going to be her hero? Am I going to be her best friend? What our day & conversations will be like. I will live as an example for her. Got to the gym & set up morning class 5:30am. Worked out on endurance day with our community. Always a blast to Throwdown with them. They get to see me suffer with them. LOL Big breakfast after with my close peeps at our secret spot. Then off to teach my students at school. Great teaching day. They learned a lot about practical application. Lunch break clang & bang sesh! Feels amazing to just lift heavy. Workout number two done nothing fancy just 1 heavy power snatch at 80% to 20 dubs for 10 rounds. Off to coach my amazing CrossFit M.D.I. family & then enjoy some yoga at 7pm. Hopefully snack before then. I haven't been hitting high calories numbers like I would like but I am trying my best. I def need to eat more. #liveasanexample #teammdi #godschild #crossfitmdi #cfmdi #crossfit #blessed #fitness #motivation #dedication #inspiration #ptsmade #preservingthesexy #npti #metconicon

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

THURSDAY

If you don’t get up every morning with a burning desire to do things & change the world – you don’t have enough goals peeps! Let’s set our goals high! Let’s earn everything! Let’s inspire the world to love a long healthy & happy life.
M.D.I. Of The Day: 6/11/15
Endurance Day Circuit: 1 min per station
Concept row
Ball slams
Turkish get ups
Box jumps
Double unders
Farmers Carry
Sit-ups
Goblet squats
Burpee
Tire flips

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

Today’s 6am crew selfie after Today’s endurance WOD! Great job morning crew! We look forward to see 9am,5pm,6pm crew & 7pm YOGA CREW later today. Motivation! Dedication! Inspiration! Preserving the Sexy!

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

The light within us! Honors the light within you! Namaste peeps! Great class as always. We love our Yogi specialists Elizabeth. She keeps up all balanced & peaceful. Drink a lot water l, get some rest for tomorrow is FUN FRIDAY!

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

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