Fun Friday PEEPS! The CrossFit M.D.I. community & familia is proud!!!

Fun Friday PEEPS! The CrossFit M.D.I. community & familia is proud!!! Let’s honor our country with an EPIC WOD. Let’s become healthier & happier & DO EPIC ISH!

M.D.I. Of the Day 9/11/15
Level 1: Fundamentals: KB series
Metcon:
“Jack”
20 min amrap
10 push press 45/35
10 American KB swings
10 box jumps 24/20
20 min amrap
30 frog kicks
20 crunches
10 push-ups
50m run
—-
Level 2:
Warm up: Good mornings 65/45, GHD Back Ext 25/10, and Hip Ext 25/10
3 sets of 20
——-
Teams of 3
McGhee
30 min AMRAP
5 Team Deadlift 275/205
13 Push ups
9 Box Jumps 24/20

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

ALL THE FREEDOM!!! Athlete Vanessa Panda & Jacob Man crush destroying today’s TEAM hero WOD!!! When the CFMDI team freedoms we freedom like a MOFO!!!
See you tonight for class at 5,6 or 7pm!

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

3 year Anniversary that just passed in June. Battle of the Legends 3! So epic! We are grateful & look forward to continue to help change our community trough excellence of health & fitness.
Thank you Cid Michael for the amazing video.

Video:

Next Friday 9/18/15 We will only be open for morning classes at 6am & 9am only. We will be closed during the night classes because of The Affiliate Cup Throwdown @ewfitnesscenter
We would love for you to join us & cheer us on!!! We will need all the Cheers! Wear your M.D.I. shirts to rep your BOX!
About the Central FL Affiliate Cup at EW Fitness
Goal: to create a stronger, healthier functional fitness community in Central Florida through friendly competition amongst affiliates in Central Florida.
Where: EW Fitness Center & Barber Club, 930 International Pkwy, Heathrow FL 32746
When: 9/18/15 at 7:30 PM
Format: 4 affiliates invited to participate. 6 athletes from each affiliate (at least 2 females or 2 males from each affiliate). A minimum of two workouts per athlete each match.
Sample structure: athletes from each team will be seeded 1 to 6. Athlete 1 from affiliate 1 will face off against the other 1 seeds from the other affiliates. And so on…. The winner of the heat will receive 1 point, 2nd place 2 points… The lowest total score after all heats (12 total) will be deemed the winner of the affiliate cup. The workouts will be standard CrossFit-style workouts and a cross between Rx and Sx. There will be male and female standards.
Seeding: Seeding will be based on a combination of CrossFit Open scores, local competition results, conversations amongst the affiliates participating and knowledge of the athletes.

CFMDI TEAM:
ASHLEY, MELISSA, KAREN, LUIS, GREG & ANTHONY.

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

Success always looks easy to those who weren’t around when it was being earned. Countless of 16 to 18 hour days! 3 jobs! Wife & new daddy! Work is all I know to inspire! Work is how you provide & earn! Work hard! It’s the only way! The AMERICAN DREAM! From 275lbs to 185lbs! The peacock is OUT! IN QUADS WE TRUST!

Video:

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