Tuesday WOD! Blog 64!

No coach ever stops learning. That’s what makes the great coaches great. Becoming a better father, husband, son, brother, friend, coach, teacher & leader day by day. I have a lot of peeps to inspire & a lot of lives to help change.
I do it with the greatest team on earth: My Olivia Lynn, My Stephy, Sis Jeanna, my head coach Melissa, my amazing coaches: Gian, Murii, Belinda, Ashley, Greg, Anthony & JoJo. A teams heartbeat is powered by it’s leaders.

M.D.I. Of the Day 9/8/15
Level 1:
A.
10 minute Amrap
15 box jumps
10 KB Swings
5 HRPU
B.
10 minute EMOM
100 meter sprint
5 burpees
C.
10 minute Amrap
15 crunches
10 heel taps
5 butterfly sit-ups
—-
Level 2: Strength: 30 min to find a 1 rep max Back Squat
——-
METCON: 5 min Caps
1)
400 m run
As many KB Snatches with time left over
——
2)
25 Bar over Burpees
As many Back squats (135/95) with time left over
——
3)
500 m row
As many HSPU as possible with time left over
—-

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

6am morning crew getting after it today!!! Missed class? No probs! Open gym 7am-9am, WOD Class: 9am, 5pm,6pm & 7pm! —-
Crossfit M.D.I. is our name and PTS is our motto.
At CrossFit M.D.I. we PRESERVE THE SEXY!

Video:

6am morning crew getting after it today!!! Missed class? No probs! Open gym 7am-9am, WOD Class: 9am, 5pm,6pm & 7pm! —- 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 Wednesday: 8pm KickBoxing Thursday 7pm: YOGA ONLY —- Saturday Classes: 9:30am Level 1 & 2 11am-12pm: PTS Barbell Club 12pm-1pm: Level 2 with Greg 12pm-1pm: Kick Boxing with Teach —- Sunday: PTS Barbell Clubz 9am-10am 12pm-1pm Level 2 with Greg —- Fundamentals course: Monday, Wednesday & Friday all class times. Special Offer: First class is free!!! 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 #lilenginethatcould #camargoooo #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #nike #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti

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

Blog 64
How do you get a PEACOCK to fly early in the morning? Easy!!! Program heavy back squats with Salsa after watching a marathon on Narco on Netflix is how!!! Plata o Plomo baby! Let me fly peeps!!!
Breaking down training in 2 sessions. Strength in the morning. Conditioning at night. Eating really well. Fia’s just dropped off 25 meals for the week! Time to shed alil extra feathers & preserve the sexy peeps.
No Te Punga counting my plates: I will tell you how much it is! ALL THE WEIGHTS! 😜
Busy week. Off to teach & then back to coach the night crew.
If you need help with motivation & hitting your fitness goals peeps. Please allow my CFMDI team to help. We promise you excellence. You will be healthier & happier at the Adult Disney we promise that. WEPA!

Video:

Blog 64 How do you get a PEACOCK to fly early in the morning? Easy!!! Program heavy back squats with Salsa after watching a marathon on Narco on Netflix is how!!! Plata o Plomo baby! Let me fly peeps!!! Breaking down training in 2 sessions. Strength in the morning. Conditioning at night. Eating really well. Fia's just dropped off 25 meals for the week! Time to shed alil extra feathers & preserve the sexy peeps. No Te Punga counting my plates: I will tell you how much it is! ALL THE WEIGHTS! 😜 Busy week. Off to teach & then back to coach the night crew. If you need help with motivation & hitting your fitness goals peeps. Please allow my CFMDI team to help. We promise you excellence. You will be healthier & happier at the Adult Disney we promise that. WEPA! #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" (@livinglegendlou) on

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