Monday WOD! Blog 32 & 33!

Beauty is about living your life & being happy with yourself inside & out. If you need some help becoming healthy & happy let us at CrossFit M.D.I. assist you in your goals. We have all the Motivation, Dedication & inspiration you will need. Our coaches & staff pride them self on providing you with excellence day in & out.
**photo cred** Cid

M.D.I. Of the Day 6/22/15
Level 1: Fundamentals: Cleans
Motavational Monday
Buy in: 800 m run
KB Overhead
Goblet Squats
Sit ups
Floor Press
Level 2: Strength: 25 minutes to establish 1 rep max clean.
Metcon: 20 min Amrap
10 thrusters 135/95 or 115/85 or 95/65
15 burpees
20 front squats
25 butterfly sit-ups
30 dubs

4 coaches on the floor at 6am making sure our community that we love dearly gets nothing but excellence! Great job morning crew! Did you miss class this morning? No worries we will see you at 9am,5pm,6pm or 7pm for class! God Bless!


4 coaches on the floor at 6am making sure our community that we love dearly gets nothing but excellence! Great job morning crew! Did you miss class this morning? No worries we will see you at 9am,5pm,6pm or 7pm for class! God Bless! —- 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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They measured My Height! They measured My Weight! But they never measured My HEART! 285,295 well hello 300 hundred! Little engine that could. Papa Dios thank you for allowing me to be your messenger. I will not let you down. I will change my community lives through health & fitness. Live as an example. Do EPIC ISH PEEPS! QUE ANIMAL!!!


Blog Entry 33
First Father’s Day, Family, Friends, Rest & Love!
Got surprised with an amazing weekend getaway that started Friday afternoon. I don’t get to take off a full weekend much so it was a much needed sweet surprise.
I never like to leave the box. I am very attached to it. It’s part of who I am. I like to see my community daily & bond with them. It’s a big family. For the first time in a while I didn’t have any worries taking the weekend off.
Why you ask? I have found amazing leaders that work as hard as I do & as passionate as well. Our CrossFit M.D.I. coaches & staff make this box run smooth daily. They are the leaders of the new school! The Saturday 9:30am class had over 40 peeps ready to become healthy & happy & the team rocked it. All fitness levels & ages under one roof filled with love.
Amazing feeling to know you can leave for a weekend & the house runs beyond smooth. One of the coolest part was getting to unplug from everything for hours. Just enjoying my wife & daughter. The resort was amazing. The Volley ball court & pool got full use. That pretty much was my exercise this weekend. I don’t mind. Deload my body because starting Monday its back on!!!
Macro counting is forbidden at a DISNEY Resort. LOL! So I pretty much ate everything. It’s good for you body to do that as well. I think more mental benefit than physical. LOL! You have to enjoy vacation fully.
During my StayCation my close family came to visit my wife & Olivia at the resort. Great bonding time with them filled with tons of laughs & even more Love. It’s so touching to see how much they really care for my daughter. It was one point when my wife & I sat back & just them all share Olivia as If it was there daughter. It was touching how much love this lil lady has.
Slept in every day until 7am this weekend which is a freaking treat when you wake up at 4am daily. We got home earlier today to relax & plan for this weeks events.
Love you peeps. We hope to see you tomorrow. It will be a new week to do it bigger & better.

Happy Fathers Day to some of the greatest fathers & men in Our CrossFit M.D.I. community/family. It’s a privilege to have you outstanding men in our lives.! We hope you enjoy your day & God bless you all & your beautiful families.

Blog Entry 32
Love is made up of three unconditional properties in equal measure:
1. Acceptance
2. Understanding
3. Appreciation
APPRECIATION IS THE WORD OF THE DAY! Today was such a beautiful & touching day! It started off with the excitement of a surprise getaway weekend for my first Father’s Day! I am a father peeps! How awesome is that! No better feeling.
Got to the box to coach & WOD it up with my community for a father day WOD! All the brutal but fun.
I had to book it to school after class was done for my students graduation. Such a good group of future fitness professionals that will change the world through Heath & fitness. Very touching ceremony as they presented my mentor Chris & I a beautiful glass award with a kettle bell on it saying how much they appreciated me teaching them. It was a tear jerker moment. Very thankful that they really appreciated my help. It’s an honor. How how bad ass that they added my favorite thing kettle bells.
Started the second half of my day. took my current students to the park for a brutal KB workout/practical learning class & a epic kickball battle. The sun was brutal. Fueled up with some Four River Double brisket! All the Macro yums! Only have 400 calories to spare after that. Lol!
Got 1 hour downtime & of course saw Dr.D for some acupuncture! Much needed. Got some work done on my knees.
Headed to the box to start my Father Day weekend surprise to low & behold ended up hitting a strength session with my training partner man crush who coached me through some heavy snatch singles. Took off before the 5pm class got into the WOD because my amazing CFMDI Team is holding down the fort while I enjoy much needed family time. So grateful for them.
Just got to the resort & there was a present already waiting for me! So sweet of JoJo our good friend to help set this up & OLIVIA loves Mickey & got her first Magic Band! Time to enjoy the familia at dinner & unplug! Tomorrow pool & macros & an adult beverage. Love you peeps! God Bless! 3 workouts need food!

Over 60lbs dropped in a year!!! Her first competition in the books our Lilly is an inspiration! What a beautiful bar Bella!!! Give he left a round of applause, high five or hug if you see her. She is an amazing woman!

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