Friday WOD! Blog 53! New hours open?

Under the watchful eye of Coach OLY aka Meh Meh! Fun FRIDAY Peeps!!! Decide today that you won’t give up on your dreams and desires. Keep pressing forward, believing that you are anointed and empowered.

M.D.I. of the Day: 8/7/15
Level 1:
Fundamentals: KB series
Metcon: 25 min chipper
50 KB clean and jerks
40 KB snatches
30 KB goblet squats
20 KB deadlifts
10 KB swings (Russian)
Every 2 min 100m run
If you finish with time remaining perform 5 push-ups 10 leg raises 20 mountain climbers
—-
Level 2:
Strength: Back Squats
70,80,90% of 1 RM 3x3x3
—-
20 min WOD, 5 min/station
Station 1:
500 m row
Max effort KB Swings 70/40
Station 2:
Double unders for 2 min or until 100
Max effort S2O 135/95
Station 3:
25 HSPU
Max effort front squat 185/135
Station 4:
20 Pistols
Max effort G2O 115/85

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

Breaking news peeps!!! We will be open more hours during the weekend on Saturday & Sunday!!! It will be kinda like a open gym to catch up on stuff that you have missed or you will have the option to do the workout of the day that the coaches set up. This will also include just Olympic lifting.
The CrossFit M.D.I. team wants to provide you with every opportunity to be great & we promise you excellence.
Please email or post on the pic what times you would love to take advantage of more class hours! The top votes will win.
Thank you for your time. – CrossFit M.D.I. Team
CFMDI Team:
Olivia Lynn
Luis
Stephanie
Jeanna
Melissa
Gian
Ashely
Murii
Belinda
Jermaine
Greg
JoJo
—-
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!

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

Blog 53
People tend to look too much at numbers and not enough at where those numbers come from. These number come from day in & day out grind of blood, sweat & tears! You earn your way in life! Nothing given! Working hard is one thing, but working hard with purpose is what separates the good from the great.
I want to inspire you to become a healthier & happier you! If I can lose over 105lbs! So can you! I choose to live as an example. So when I pass, I will die a legend! The PTS way!
Feeling really good past couple days of training. I have been taking my time. Splitting my training session into two a days. Strength & metcon work. Even throwing in running like I use to. I ran over three miles this week may add another mile to really work on breathing at 185lbs. I enjoy this weight. I thought my pull ups would suffer but it was opposite. I feel really strong.
I even got a cool training elevation mask that I am going to use on my metcons to really tax me. It was a really cool gift by a friend.
Eating is going good. I want to try to fine tune some things. Add some more veggies to the diet. Up to most days 3,600 calories. Which has been a huge help & keeping me energized for these 14 to 16 hour days on my feet.
I need as much help making sure this body stays tuned. Yoga, massage therapy once a week, acupuncture & cupping once a week. It’s slot but I only have one body & I need to make sure I am keeping healthy.
Stay tuned for some really cool M.D.I. news! More hours, more yoga, more classes & of course of big 10/24/15 Battle of Los ANIMALES Throwdown. God bless peeps!

Video:

Blog 53 People tend to look too much at numbers and not enough at where those numbers come from. These number come from day in & day out grind of blood, sweat & tears! You earn your way in life! Nothing given! Working hard is one thing, but working hard with purpose is what separates the good from the great. I want to inspire you to become a healthier & happier you! If I can lose over 105lbs! So can you! I choose to live as an example. So when I pass, I will die a legend! The PTS way! Feeling really good past couple days of training. I have been taking my time. Splitting my training session into two a days. Strength & metcon work. Even throwing in running like I use to. I ran over three miles this week may add another mile to really work on breathing at 185lbs. I enjoy this weight. I thought my pull ups would suffer but it was opposite. I feel really strong. I even got a cool training elevation mask that I am going to use on my metcons to really tax me. It was a really cool gift by a friend. Eating is going good. I want to try to fine tune some things. Add some more veggies to the diet. Up to most days 3,600 calories. Which has been a huge help & keeping me energized for these 14 to 16 hour days on my feet. I need as much help making sure this body stays tuned. Yoga, massage therapy once a week, acupuncture & cupping once a week. It's slot but I only have one body & I need to make sure I am keeping healthy. Stay tuned for some really cool M.D.I. news! More hours, more yoga, more classes & of course of big 10/24/15 Battle of Los ANIMALES Throwdown. God bless peeps! #myspandexgotyoufeelingsometypeofway #liveasanexample #alltheweight #notepunga #youwelcome #lilenginethatcould #npti #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #nike #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #mrpts #thequadfather

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

6pm crew getting after it!!! Motivation! Dedication! Inspiration! Preserving the Sexy!!! Yoga at 7pm peeps don’t forget!!!

Video:

6pm crew getting after it!!! Motivation! Dedication! Inspiration! Preserving the Sexy!!! Yoga at 7pm peeps don't forget!!! —– 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

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

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