Let’s live as an example. Cheers to health & happiness. Let’s do EPIC ISH!

It’s Monday peeps! Choose positivity today & through out the week. Let’s strive for progression in each aspect of our life. Let’s live as an example. Cheers to health & happiness. Let’s do EPIC ISH!
M.D.I. Of the Day 10/5/15
Level 1:
Fundamentals: Jerk Series (strict/push/power/split)

METCON: MOTAvational Monday
2 rounds
400 m run
20 KB Swings
10 Burpees
400 m run
20 KB Squats
10 Burpees
400 m run
20 KB Floor Press
10 Burpees
400 m run
20 KB Push Press
10 Burpees

Level 2:
Warm Ups: 3 rounds not for time or speed.
10 Air squats
10 Push ups
10 Wall balls
STRENGTH/SKILL:
Back Squats (5/3/1 Week 2 Day 1)
(25 min cap)
5 @65% of Training Max
5 @75% of Training Max
5 @85% of Training Max
Metcon:
15 minute Amrap
4 HSPU: RTG Strict/RX KIP/SX BOX Inverted push ups.
6 PULL-UPS: RTG Strict/RX any variation/SX ring rows
12 BOX Burpee Step ups 35/25

Video:

It's Monday peeps! Choose positivity today & through out the week. Let's strive for progression in each aspect of our life. Let's live as an example. Cheers to health & happiness. Let's do EPIC ISH! M.D.I. Of the Day 10/5/15 Level 1: Fundamentals: Jerk Series (strict/push/power/split) METCON: MOTAvational Monday 2 rounds 400 m run 20 KB Swings 10 Burpees 400 m run 20 KB Squats 10 Burpees 400 m run 20 KB Floor Press 10 Burpees 400 m run 20 KB Push Press 10 Burpees Level 2: Warm Ups: 3 rounds not for time or speed. 10 Air squats 10 Push ups 10 Wall balls STRENGTH/SKILL: Back Squats (5/3/1 Week 2 Day 1) (25 min cap) 5 @65% of Training Max 5 @75% of Training Max 5 @85% of Training Max Metcon:  15 minute Amrap 4 HSPU: RTG Strict/RX KIP/SX BOX Inverted push ups. 6 PULL-UPS: RTG Strict/RX any variation/SX ring rows 12 BOX Burpee Step ups 35/25 —- 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 & @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #liveasanexample #alltheweight #notepunga #youwelcome #lilenginethatcould #happy #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #nike #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti

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

Morning crew starting the week off right! Missed the morning class? No worries! Class starts tonight at 5,6 & 7pm! We hope to see you there. Motivation! Dedication! Inspiration! Preserving the Sexy!

Video:

Morning crew starting the week off right! Missed the morning class? No worries! Class starts tonight at 5,6 & 7pm! We hope to see you there. Motivation! Dedication! Inspiration! Preserving the Sexy! —- 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 & @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #liveasanexample #alltheweight #notepunga #youwelcome #lilenginethatcould #happy #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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s