Blog 65! Sunday & Monday WOD!

Blog 65
Woke up this morning found my lucky spandex & headed to the Box to coach. I knew right away It would be an amazing day. The weather was cool. The energy was high at the 6am class. God was very present & I could feel it.
PEEPS!!! Run from being good. Chase being great. Let you PEACOCK FLY PEEPS! Let’s inspire the world to be kind, loving, healthy & happy! Only one way to do that. Live as an example!
Good morning 300lbs! It is nice to meet you. My name is Peacock Lou by the way & I look forward to see your 300 & up family soon. πŸ’ͺ😎

Video:

Blog 65 Woke up this morning found my lucky spandex & headed to the Box to coach. I knew right away It would be an amazing day. The weather was cool. The energy was high at the 6am class. God was very present & I could feel it. PEEPS!!! Run from being good. Chase being great. Let you PEACOCK FLY PEEPS! Let's inspire the world to be kind, loving, healthy & happy! Only one way to do that. Live as an example! Good morning 300lbs! It is nice to meet you. My name is Peacock Lou by the way & I look forward to see your 300 & up family soon. πŸ’ͺ😎 #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

Monday

Everything goes back to the hard work, the discipline and drive to become a healthier & happier you! CrossFit M.D.I. promises that if you allow us, we will change your life. You will do EPIC ISH! Motivation! Dedication! Inspiration! Preserving the Sexy!
M.D.I. Of the Day: 9/14/15
Level 1: Fundamentals: Jerks
——–
5 min AMRAP
10 Mountain climbers
10 Grass Grabbers
10 Arm Haulers
100 m run
——-
MOTAVATIONAL Monday WOD
3 Rounds
400 m run w/ KB
35 KB Clean and Jerk
35 KB Squats
35 Sit ups w/ KB
3 Turkish Get ups per arm
—-
Level 2:
A. Warm up:
PVC work then BarBell
Wrist mobility
Ankle mobility
B. Find a heavy 1RM jerk from the rack
C. Conditioning:
3 Rounds
400 meter run
21 KB Russian swings
12 pull ups or 6 bar muscle ups
D. Midline work:
3 sets
10 toes to bar
1 minute planks
30 second L sits
—-

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

Sunday

Coach @gregorythomasd wants to see you at PTS Oly club at 9am with coach @gianvelez_mdi to work on your lifts. Then he wants to see you at 12pm today for Level 2 competitors class.
M.D.I. Of The Day 9/13/15
Warm up:
1. Burgener As a group
2. 10 OHS
—-
Strength:
A. 15 minutes to establish a heavy 2rm
B. 12 min E2OTM:
Squat snatch, snatch balance & OHs
—-
Metcon: 5 Rounds
8 hang clusters 115/85
12 box jumps 24/20
16 KBS 50/35
1 minute rest
—-
Buyout: 5 rope climbs

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

Sunday class in session!!! Did you know we have classes in Sunday? 9am PTS barbell class & 12pm Level 2 competitors!
Video: Today’s 12pm level 2 class! Coach @gregorythomasd programmed a brutal but great WOD!

Video:

Did you know that we offer kickboxing classes? If not, now you do! It’s the jam peeps!!! Class is high every packed & fun! Come try out a new class & new stimulus if fitness peeps!!!
Kick Boxing Class:
Wednesday: 8pm
Saturday: 12pm
β€ͺ#β€ŽRepost‬ @melc324 with @repostapp.
・・・
Don’t forget peeps!! Kickboxing today at noon @crossfitmdi You don’t want to miss this new wonderful edition to our gym.

Video:

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