Monday & Tuesday WOD & Blog 46!

TUESDAY

Coach Olivia Lynn says: Faith makes all things possible. Hope makes all things work. Love makes all things beautiful. May you have all three. Terrific Tuesday peeps! Time to preserve the sexy & inspire the world to be healthy & happy! Motivation! Dedication! Inspiration!
M.D.I. Of the Day: 7/20/15
Level 1:
10 min AMRAP
20 singles on jump rope
10 Box dips
5 box jumps
—-
10 min AMRAP
20 Overhead Walking Lunges
10 Side plank hip drops per side
5 elbows to hands
—-
10 min AMRAP
20 swings
10 sit-ups
5 burpees
—-
Level 2:
Strength: Front Squat 5x5x5 75,80,85% of 1 RM
—-
Metcon: 25 min AMRAP
Buy in: 800 m run
25 m OH Lunge 115/85
20 Wall Balls
15 Push Press
10 Pistols
**Every 5 min on the min
15 Sit-ups **

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

Blog Entry 46
Fun but brutal WOD this morning! Teach kicked my butt again!!!
As you lead you must always stay open to learn. Because as you learn you become an even better leader.
This is so true. I am a big believer in continuing education & learning from others who are more experienced. I am trainer/business owner at CFMDI & a teacher at NPTI. I am always learning daily how to run a business better. Also I am at school learning new applications & science behind training daily. I learn from other owners, trainers, members & students & just trial & error.
The more well rounded you are the better as a human you will be. It’s about progression in all expects in life. One of the reasons why I Love Crossfit so much. Never just cocoon yourself to one thing.
So training has been really good. Hitting some big numbers pushing my body to perform. Eating well, eating a lot! LOL
Most importantly I’m really enjoying the journey. Not everyday is a PR day or a 1000 round Amrap day but each day I’m getting better.
Bever forgot how you started, never forgot all your progress. Because I don’t forgot & I am proud of each & everyone of my CFMDI familia & NPTI students. I love you all from the bottom of my heart & promise I won’t let you down.
CFMDI has many big things in place now to make sure you are provided with great coaching, staff, environment & experience.
We promise you excellence. Live as an example.

Video:

Blog Entry 46 Fun but brutal WOD this morning! Teach kicked my butt again!!! As you lead you must always stay open to learn. Because as you learn you become an even better leader. This is so true. I am a big believer in continuing education & learning from others who are more experienced. I am trainer/business owner at CFMDI & a teacher at NPTI. I am always learning daily how to run a business better. Also I am at school learning new applications & science behind training daily. I learn from other owners, trainers, members & students & just trial & error. The more well rounded you are the better as a human you will be. It's about progression in all expects in life. One of the reasons why I Love Crossfit so much. Never just cocoon yourself to one thing. So training has been really good. Hitting some big numbers pushing my body to perform. Eating well, eating a lot! LOL Most importantly I'm really enjoying the journey. Not everyday is a PR day or a 1000 round Amrap day but each day I'm getting better. Bever forgot how you started, never forgot all your progress. Because I don't forgot & I am proud of each & everyone of my CFMDI familia & NPTI students. I love you all from the bottom of my heart & promise I won't let you down. CFMDI has many big things in place now to make sure you are provided with great coaching, staff, environment & experience. We promise you excellence. Live as an example. #myspandexgotyoufeelingsometypeofway #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 #mrpts #thequadfather

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MONDAY

Today is dedicated to a very special Bar Bella! Diana who is leaving off to medical school. We are so proud of her & we know she will go out there & make people healthy & happy from the inside out on a molecular level. These are some of her favorite movements put together for an epic WOD!
M.D.I. Of the Day 7/20/15
Fundamentals: Partner Assisted Stretching
Level 1: 25 min AMRAP
6 KB Snatches
12 Burpees
24 Back Ext
48 Arm Haulers
100 m run
**every 5 min high boat to low boat**
—-
Level 2:
Strength: snatches 75,80,85% of 1rep max
—-
Metcon: EL PERU 25 min Amrap
3 squat snatches 75% of 1RM or scale to fitness
5 HSPU
7 burpee over the bar
9 kb swings heavy 70/50/40
—-

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

6am crew taking a pic this morning with Diana on her final WOD before medical school! We will miss you so much. You are one of the most loving supportive peeps we know! God bless you & go out there & inspire. CFMDI will always be your home.

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

Night crew making us proud! Our CrossFit M.D.I. community is filled with great hearted positive peeps that are striving to become a healthier & happier them! Motivation! Dedication! Inspiration! Preserving the Sexy! See you guys tomorrow for class! Below is the schedule.

Video:

Night crew making us proud! Our CrossFit M.D.I. community is filled with great hearted positive peeps that are striving to become a healthier & happier them! Motivation! Dedication! Inspiration! Preserving the Sexy! See you guys tomorrow for class! Below is the schedule. —- 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 7am-8:30am Open Gym 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 9am-10am —- 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

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

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