Thursday & Wednesday WOD! Blog 71! WOD 4 Teaser!

You cannot escape the responsibility of tomorrow by evading it today. Lace up those shoes peeps! It’s going down! Don’t avoid it. Tackle your weaknesses & become healthier & happier.
M.D.I. Of the Day: 10/1/15
Level 1 & 2: Endurance Day
Run a 5K for time!
If you finish in time cap
Home work: mobiltiy

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

Changing lives!!! Night class came to work tonight! All glory goes to papa dios for allowing us to help our community become healthy & happy.

Video:

Changing lives!!! Night class came to work tonight! All glory goes to papa dios for allowing us to help our community become healthy & happy. —- 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 Instagram: Uh.Meh.Rican 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

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Blog 71
Sorry for the language peeps! Plata O Plomo Lou was lifting today. Peacock in full effect when the weight is heavy & the passion is flowing. Sorry. I’m not perfect but I don’t want to be. I want to inspire & change the world.
To build & sustain a culture of greatness you have to:
• Build it
• Live it
• Value it
• Reinforce it
• Fight for it
Salsa! Snap back & Snatches! Today was a good lifting day. Day two of our new strength cycle complete. Again amazing feeling to break down training piece by piece & take my time. Great teammate Jacob sat back to coach me through the lift. I have been splitting training sessions in two. Strength in the morning & conditioning at night. Finding a happy balance of strong & fit & not losing my site on just one thing. I want to be well rounded.
Other than training the Box is doing great! We are very blessed! We have such an amazing team & community. The energy & love is so high. The coaches are all leaders & bring so much to the table. The community is bonded as 1. They are filled with so much passion. They are passionate about health & fitness. They want to become healthier & happier together as one unit. I am humbled & proud.

Video:

Blog 71 Sorry for the language peeps! Plata O Plomo Lou was lifting today. Peacock in full effect when the weight is heavy & the passion is flowing. Sorry. I'm not perfect but I don't want to be. I want to inspire & change the world. To build & sustain a culture of greatness you have to: • Build it • Live it • Value it • Reinforce it • Fight for it Salsa! Snap back & Snatches! Today was a good lifting day. Day two of our new strength cycle complete. Again amazing feeling to break down training piece by piece & take my time. Great teammate Jacob sat back to coach me through the lift. I have been splitting training sessions in two. Strength in the morning & conditioning at night. Finding a happy balance of strong & fit & not losing my site on just one thing. I want to be well rounded. Other than training the Box is doing great! We are very blessed! We have such an amazing team & community. The energy & love is so high. The coaches are all leaders & bring so much to the table. The community is bonded as 1. They are filled with so much passion. They are passionate about health & fitness. They want to become healthier & happier together as one unit. I am humbled & proud. See you guys tonight for class! Wednesday: 5,6 & 7pm WOD Level 1 & 2 8pm PTS Oly Club 8pm Kick Boxing Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi Instagram: @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #peacocklou #plataoplomoLou #croptopkillas #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

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TEASER ALERT!!! WOD 4 TEASER!!! Can you guess what you will be doing & how?! Closest guess will get a QUE ANIMALE SHIRT!!! There are still spots available! Particularly in Womens RX! Head over to Box Tribe with the link below before it’s too late. $200 to RX winners.
https://www.boxtribetracker.com/1261/web/
We have 17 different Crossfit affiliates & 3 Non-affiliates being represented at Battle of Los Animales. It is so exciting to see the community come together for this epic throwdown. See that someone from your box has signed up? Come join in on the fun! We still have some slots still available, join your friends and sign up today!
Altamonte CrossFit
Armor CrossFit
CrossFit407
CrossFit 434
CrossFit Baldwin Park
CrossFit F3
CrossFit Force2Reckon
CrossFit High Intensity
CrossFit High Octane
Crossfit High Performance
CrossFit Hyperdrive
CrossFit Junkies
Crossfit M.D.I “Motivation Dedication Inspiration”
Crossfit Old Fashion
CrossFit Winter Park
SUBU CrossFit
Tropic CrossFit
CrossFit Hunters Creek
Crossfit Firebase
CrossFit Kings Point
& Non-affiliated
Battle of Los Animales will take place 10/24/15. First place RX male & female CASH PRIZE! Also cool prizes and gifts for all other divisions and places.! If you have not signed up there are still a few spots still left! Go register now at http://www.battleoflosanimales.com.

Video:

TEASER ALERT!!! WOD 4 TEASER!!! Can you guess what you will be doing & how?! Closest guess will get a QUE ANIMALE SHIRT!!! There are still spots available! Particularly in Womens RX! Head over to Box Tribe with the link below before it's too late. $200 to RX winners. https://www.boxtribetracker.com/1261/web/ We have 17 different Crossfit affiliates & 3 Non-affiliates being represented at Battle of Los Animales. It is so exciting to see the community come together for this epic throwdown. See that someone from your box has signed up? Come join in on the fun! We still have some slots still available, join your friends and sign up today! Altamonte CrossFit Armor CrossFit CrossFit407 CrossFit 434 CrossFit Baldwin Park CrossFit F3 CrossFit Force2Reckon CrossFit High Intensity CrossFit High Octane Crossfit High Performance CrossFit Hyperdrive CrossFit Junkies Crossfit M.D.I "Motivation Dedication Inspiration" Crossfit Old Fashion CrossFit Winter Park SUBU CrossFit Tropic CrossFit CrossFit Hunters Creek Crossfit Firebase CrossFit Kings Point & Non-affiliated Battle of Los Animales will take place 10/24/15. First place RX male & female CASH PRIZE! Also cool prizes and gifts for all other divisions and places.! If you have not signed up there are still a few spots still left! Go register now at www.battleoflosanimales.com. Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi Instagram: Uh.Meh.Rican 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

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Peeps don’t forget Wednesday at 8pm Kick Boxing with the MotaVator Coach teach! This is a great way to try another type of fitness. It also helps to take out some of that work week aggression & stress out.

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

SURROUND yourself with people who believe in you & love you. At CrossFit M.D.I. we are a family. We cry, laugh, sweat, sing, dance & wod together. We believe in you. If you have never been to our box we would love for you to come try us out. We promise you one heck of an experience.
M.D.I. Of the Day 9/30/15 Wednesday:
Level 1: Fundamentals: Snatches & OH Squats
METCON: 5 min AMRAPs
Bear Crawl
10KB SDHP
Crab Walk
10 HRPU
——
50 m Farmers Carry
10 Goblet Squats
50 m Waiters Carry
10 Mountain Climbers
——
100 m run
10 KB Windmills
100 m run
10 Upright Rows
——
100 Flutter Kicks
10 KB Russian Twists
100 Bicycle Kicks
10 V-ups
——
100 Arm Haulers
10 Push Press
100 Grass Grabbers
10 Floor Press
Level 2:
STRENGTH/SKILL:
Snatch (5/3/1 Week 1 Day 2)
(25 min cap)
3 @70% of Training Max
3 @80% of Training Max
3 @90% of Training Max
1 @Training Max
Metcon:
Warmup (5 min)
3 sets
25m duck walk
5 inch worms
Pvc ohs
15 min chipper
10 snatch deadlifts 95/65
15 box jumps 24/20
15 snatch deadlifts
15 box jumps
20 snatch deadlifts
15 box jumps
25 snatch deadlifts
15 box jumps
—-

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

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