Home » News & Updates » Monday WOD! Blog 60 & Last Saturdays EPIC NESS!!!

Monday WOD! Blog 60 & Last Saturdays EPIC NESS!!!

MONDAY

6am Monday Crew in Be the best that you can possibly be! It will take time but you can do it with daily progressions & goals. Let us at CrossFit M.D.I. Help! We will inspire you if you let us.
M.D.I. Of The Day: 8/24/15
Fundamentals:
Level 1: MOTAVATIONAL Monday
2 rounds
400 m run
50 KB Floor Press
50 Goblet Squats
400 m run
35 KB Floor Press
35 Goblet Squats
400 m run
20 KB Floor Press
20 Goblet Squats
400 m run
10 Burpees
—-
Level 2:
Strength: OHS 75/85/95% of 1 RM 5x3x1
—-
Metcon: 25 min Clock countdown
10 min Clock or 4 Rounds
10 Sumo DL High Pull 115/85
10 box overs
Running clock at 10 minute try to do as much or or 3 rounds
10 clusters 115/85
10 chest 2 bar
Running Clock at 20 minute within 5 minutes try to complete
400 meter run
Max over head squats with left over time 115/85

Video:

Train Hard! Pray harder & EAT AMAZING FOOD!!! Guess what peeps! Fias Paleo Meals are in!!! We are so excited about working with this great company to provide our community delicious & nutritional food. Peeps your food is waiting at the Box make sure you see a CFMDI Team member to pick yours out. Also if you missed this weeks order no worries. Wednesday morning new menu will be out! They will be back next Monday to deliver the next set of tasty goodies. #fiaspaleo #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

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Woooow! πŸ’΅ $200 πŸ’΅ cash prizes for #1 Rx Male & Female competitors!
Last day to sign up at the $55 deal
Peeps, spots are filling up! Don’t miss out on your chance to join in on this Epic throw down! T-shirt and Swag bag included.
It’s time!!! Let your inner animal out!!! CrossFit M.D.I. brings you: B.O.L.A. “Battle of Los Animales!” The Spandex Games! We are so excited to throw our first open box fitness throwdown. Everyone is welcome. We have some very cool sponsors we will announce this week. The workouts will be fun to test your overall fitness. We are looking for more vendors & volunteers if you want to be part of this epic day please shoot us an email: ptswarroom@gmail.com
The Competition
If throwing down with fellow athletes makes you feel like an animal, then this is the competition for you! One day – 3 WODs – 1 Floater set to some amazing music and the best support system in Orlando! Scaled, Rx & Masters Divisions so get your SPANDEX ready!
Date: 24 October,2015
Time: 08:00 am – 05:00 pm
Location: Crossfit M.D.I., 1460 N Goldenrod Rd #135, Orlando, FL 32807
ALL spandex are 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!
Click link below to see standards & to register for early discount!
https://www.boxtribetracker.com/1261/web/

Blog 60
Remember kid, there are heroes and legends, heroes will be remembered, but legends will never die.
Live as an EXAMPLE! It’s the only way. Foggy, alil dehydrated, fatigued but I had to push. Last week was a 7day week for me. I know my body. Nothing was heavy today but I know I feel better when I get my body moving.
De-load week is here & it couldn’t have arrived at a better time. Getting better & cycling clusters which is always hard to find a rhythm with this movement. The coaches & I are programming so many cool things different style metcons taxing all energy systems. Really love the group of coaches we have at M.D.I. they all bring something special to the group.
This will be a short & sweet blog. I am at a very happy place. No where from comfortable because I have so many more dreams & goals that I aspire to, but happy because I have found a great group of peeps that have the same desires & dreams that I have & that’s to change the world through health & fitness. New week peeps! Let’s get after it & preserve the sexy.

Video:

Blog 60 Remember kid, there are heroes and legends, heroes will be remembered, but legends will never die. Live as an EXAMPLE! It's the only way. Foggy, alil dehydrated, fatigued but I had to push. Last week was a 7day week for me. I know my body. Nothing was heavy today but I know I feel better when I get my body moving. De-load week is here & it couldn't have arrived at a better time. Getting better & cycling clusters which is always hard to find a rhythm with this movement. The coaches & I are programming so many cool things different style metcons taxing all energy systems. Really love the group of coaches we have at M.D.I. they all bring something special to the group. This will be a short & sweet blog. I am at a very happy place. No where from comfortable because I have so many more dreams & goals that I aspire to, but happy because I have found a great group of peeps that have the same desires & dreams that I have & that's to change the world through health & fitness. New week peeps! Let's get after it & preserve the sexy. #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 #meh

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

Train Hard! Pray harder & EAT AMAZING FOOD!!! Guess what peeps! Fias Paleo Meals are in!!! We are so excited about working with this great company to provide our community delicious & nutritional food.
Peeps your food is waiting at the Box make sure you see a CFMDI Team member to pick yours out. Also if you missed this weeks order no worries. Wednesday morning new menu will be out! They will be back next Monday to deliver the next set of tasty goodies.

SATURDAY

9:30am class was the jam!!! 11am PTS OLY club is next then Kick Boxing at 12 peeps! Let’s inspire the world!

Video:

Our first Kick boxing class was epic!!! Love that we have been able to add some more types of fitness to the Adult Disney known as CrossFit M.D.I.! Come check the class out every Saturday at 12pm! We look forward to help you become healthier & happier!
β€ͺ#β€ŽRepost‬ @melc324 with @repostapp.
・・・
No te ponga missing out on KICKBOXING CLASS. It was an awesome turn out and here is a clip of some partner punching work. 😊😊 @crossfitmdi family is so awesome in supporting this class and making this happen. Can’t wait to see what the future holds. Super proud of these guys. Coming soon…Wednesday September 2, 8 pm Kickboxing class.

Video:

Our first Kick boxing class was epic!!! Love that we have been able to add some more types of fitness to the Adult Disney known as CrossFit M.D.I.! Come check the class out every Saturday at 12pm! We look forward to help you become healthier & happier! #Repost @melc324 with @repostapp. ・・・ No te ponga missing out on KICKBOXING CLASS. It was an awesome turn out and here is a clip of some partner punching work. 😊😊 @crossfitmdi family is so awesome in supporting this class and making this happen. Can't wait to see what the future holds. Super proud of these guys. Coming soon…Wednesday September 2, 8 pm Kickboxing class. @sadrcity84 @luisptslopez @stephluv143 @jealopez @wonder_barbella @amr_barbella @gregorythomasd @gianvelez_mdi @j_anthony_03 @beast.marie —– 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 12-1: Kickboxing and Level 2 —- 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 #liveasanexample #alltheweight #notepunga #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #nike #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #kickboxing #fitcouple #fitchicks

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

How do you celebrate your Saturday nights? Easy with a surprise workout for your good friend, coach & all star athlete @beast.marie thank you for being an amazing human & friend. We celebrate today in your honor!!! The most brutal WOD we have ever programmed.
800 meter run buy in.
18-15-12-9-6-3
HSPU
Hang power cleans 155/115
Bar over burpees
Toes to bar
—-
200 dub buy out!

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