Wed Wod! Thursday Wod! Blog 58! New Hours added! B.O.L.A!


Fun 6am class! These ladies & gents are working their butts off before the sun comes up! Morning crew sure knows how to set the bar high & inspire! Did you miss this mornings class? No worries: next class is 9am,5pm,6pm & then 7pm Yoga. Hope to see you face peeps! Motivation! Dedication! Inspiration! Preserving the Sexy!
M.D.I. Of the Day: 8/20/15
Baseline from M.D.I.
5 rounds each for time of:
400m run
10 pull ups
20 push ups
30 KB snatches
40 squats
Rest ~3 minutes between rounds

Fia’s Paleo Meals

The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease.
You have to move the body peeps & eat healthy! There is NO secret! It’s hard work & then fueling your body with good food. Guess what!!! CrossFit M.D.I. will help you become healthier & happier through fitness!
We will inspire you to do things you never thought you could do! But guess what you have to meet us half way peeps! You gotta eat good. We are so stoked about our new familia joining us at CFMDI!
Fia’s Paleo!!! An amazing food catering service who is very community & family oriented. They will be dropping off a fridge next week & start delivery tasty, High quality meals to help make sure we take our health to the next level with the proper fuel. Check them out at It’s not a diet. It’s a lifestyle.
If you don’t have time to prep your food. Let the pros do it & they do it very well! Please speak to front desk, coaches & staff for more info. Or call Fia’s Paleo up directly. Motivation! Dedication! Inspiration! Preserving the Sexy!
Remember to Vivi Bene, Ama Molto, Ridi Spesso which means Live Well, Love Much!

Yoga Thursdays!

NAMASTE PEEPS! Yoga Thursday’s at CrossFit M.D.I. at 7pm! Don’t miss out! Our Instructor: Elizabeth Bliach is amazing & you don’t want to miss out on her class.
Yoga provides you with flexibility, strength, faster recovery, improved mental strength, and an overall better performance. By pairing CrossFit and yoga our community can improve their:
Body awareness
Injury prevention

Blog 58:
Rest Day: Good evening peeps. Today is my much needed weekly night off I take from the Box & from working out so I can rejuvenate my mind, body & soul.
It’s my Daddy & daughter night. Momma works at CrossFit M.D.I. while poppa takes care of Oly. I get to read to her, play toys & just make her laugh.
Bath time is her fav. I love to sing to her & see her bust out laughing at my vocal skills. She is growing up so fast. I don’t want to miss anything. These are the memories I must always hold on to as she grows up into a lil lady.
I record & document everything so when she is older she can see all these memories of mommy & daddy with her. She will always know nothing but love.
Bath & play time is over. Time to give my Olivia Lynn a bottle & then night night.
God bless familia. Tomorrow is a new day to be better. Let’s live as an example.

New level 2 class hours added with Coach Greg @gregorythomasd What a treat!!! More hours open to provide our community with nothing but excellence!!!

Behind the scenes pic of The CrossFit M.D.I. Team filming the standards for WOD 3 this morning for Battle of Los Animales! Hmmm can you guess what’s coming?! Coach Olivia Lynn is giving you a hint. WOD 3 will be released Labor Day 9/7/15! Sign up ASAP! Half the slits are sold already. No Te Punga procrastinating!
CrossFit M.D.I. brings you: B.O.L.A. “Battle of Los Animales!” The Spandex Games!
$200 cash prize for 1st place Male & Female RX division! Prizes & goodies for all other top placement in all divisions & for best SPANDEX!
The Competition
Date: 24 October,2015
Time: 08:00 am – 05:00 pm
Location: Crossfit M.D.I., 1460 N Goldenrod Rd #135, Orlando, FL 32807
Standards are listed below.
Warm up area will be provided with plenty of barbells and mobility equipment.
Athletes can pick up bag and check in on Friday 10/23 or Saturday 10/24.
First heat of Event 1 will kick off promptly at 8 am.
Registration fee includes your athlete t-shirt and goody bag.
ALL spandex is welcome!
Medals for Top 3 athletes in each division.
Prizes for 1st place and for the Best Spandex!
Come ready to throw down but most of all – have fun!
No fees for spectators.
Parking is available around building.
Click link below to see standards & to register for early discount!
Luke says he can’t wait for this event. Yes Luke Tevebaugh The Great will be capturing epic moment at Battle of Los Animales 10/24/15! Don’t let his amazing artistic pics slip your grasp. If you are an athlete signing up here is the link for details.

Wednesday WOD

The will to prepare, the guts to risk, and the desire to be best …these are the trademarks of a champion. Let’s get that body moving! Let’s do things we never dreamed we can do! Let’s inspire the world to live a healthier & happier way! That’s our mission at CrossFit M.D.I. Motivation! Dedication! Inspiration! Preserving the Sexy!
M.D.I. Of the Day: 8/19/15
Level 1: Fundamentals: A mini fit test.
1 min max sit-ups
1 min max push ups
400m run for time.
3 Burpee Box Overs
10 Hip Ext
10 min EMOM
5 Box Step ups with a KB
10 Box Dips
10 min EMOM
1 Box Helicopter
10 KB Push Press
Level 2: Strength: back squats 75,85,95% 5-3-1
Metcon : rolling 20 min clock
Thrusters 95/45
Double unders

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