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Sunday WOD! Blog 70! Saturday WOD!

Sunday

12pm Sunday class rocked it! Time to recover with some food, water & rest. Tomorrow is MOTAvational Monday a new week to do it better!

M.D.I. Of the Day: 9/27/15
Level 2 competition Class:
A. Warm up: 2 rounds not for time
10 butterfly sit-ups
5 push ups
1 rope climb 15ft
—-
B. Mobility: Wrist, piriformis, adductors & hips.
—-
C. SKILL:
4 Rounds AFAP:
10 Cal Air Dyne/15 Cal Row
** Groups of 4-5. All athletes must do 2x on the bike, 2x onthe rower
—- D. METCON:
(35 Min Cap)
Buy In: 100 Double Unders (300 Singles)
5 Rounds:
15 Front Squats (115/75) (95/65)
200 Meter Run
15 Box Step Ups with 45/25# plate 24″/20″
200 Meter Run —-

Video:

12pm Sunday class rocked it! Time to recover with some food, water & rest. Tomorrow is MOTAvational Monday a new week to do it better! —- 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, Preserving the Strength barbell club & kick boxing! 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 —- 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: 9am-10am PTS Barbell Club 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 70
My life goes 200 miles per hour at times. Always on the go always having a task to complete. It was a nice change of pace this weekend. After coaching classes today. I really got to take my time & enjoy some weightlifting. No rushing my lifts. A great warm up & allowing my coaches to run the class as I participated in the Oly Club.
Fundamentals of weightlifting & some heavy tasty complexes to get better. Thank you coaches @gianvelez_mdi & @gregorythomasd for some epic programming. My peacock is just ready to fly!
Heading home for some much needed BBQ & pool time. Love you peeps! You allow me to live my dream. I promise I won’t let you down! Papa Dios, The CFMDI team & I are working around the clock to bring you nothing but the best. You deserve excellence. Motivation! Dedication! Inspiration! Preserving the Sexy!
Follow us:
Facebook: CrossFit MDI
Instagram: @crossfitmdi
Instagram: @uh.meh.rican
Twitter: @luisptslopez
Yelp: CrossFit MDI

Video:

Blog 70 My life goes 200 miles per hour at times. Always on the go always having a task to complete. It was a nice change of pace this weekend. After coaching classes today. I really got to take my time & enjoy some weightlifting. No rushing my lifts. A great warm up & allowing my coaches to run the class as I participated in the Oly Club. Fundamentals of weightlifting & some heavy tasty complexes to get better. Thank you coaches @gianvelez_mdi & @gregorythomasd for some epic programming. My peacock is just ready to fly! Heading home for some much needed BBQ & pool time. Love you peeps! You allow me to live my dream. I promise I won't let you down! Papa Dios, The CFMDI team & I are working around the clock to bring you nothing but the best. You deserve excellence. Motivation! Dedication! Inspiration! Preserving the Sexy! Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi Instagram: @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #peacocklou #plataoplomoLou #onlysuperheroswearspandex #spandexgotyoufeelingsometypeofway #liveasanexample #alltheweight #notepunga #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti

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

9:30am crew!!! 4 workouts & some sprints. The morning crew came & conquered! 11am Oly club up next!

Video:

9:30am crew!!! 4 workouts & some sprints. The morning crew came & conquered! 11am Oly club up next! Saturday Class: 9:30am Level 1 & 2 BootCamp 11:00am PTS Oly Bar Bell Club 12:00pm Level 2 Comp Class —- 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, Preserving the Strength barbell club & kick boxing! 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 —- 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

12pm Level 2 comp class was amazing!!! These athletes pushed it to the limit!!! ALL THE EPIC!!!
@gregorythomasd we did the workout in your honor!!! CROP TOP GREG FOR THE WIN!!!

Video:

12pm Level 2 comp class was amazing!!! These athletes pushed it to the limit!!! ALL THE EPIC!!! @gregorythomasd we did the workout in your honor!!! CROP TOP GREG FOR THE WIN!!! —- 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, Preserving the Strength barbell club & kick boxing! 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 —- 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

We made it! When we MD.I., we M.D.I. Like a MOFO! We support our family & coaches to the end!!! So excited to see coach @gregorythomasd at the @cfthrowdown at his clean & jerk event!!! CROP TOP GREG FOR THE WIN!!!

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