Mon & Tuesday WOD! Blog 77!

The present moment is all you ever have. You don’t have yesterday, and you can’t have tomorrow. You have now. Adjust your focus accordingly.
Motivation! Dedication! Inspiration! Preserving the Sexy!

M.D.I. 10/20/15
Level 1:
Warm up: 3 Rounds
50 meter slam ball shuffle
15 ball slams
10 ball thrusters
5 burpee jumps to slam balls
Metcon:
30 minute amrap
60 singles/30 doubles
30 KB swings Russian
20 KB RDL
10 KB step ups on a box
**After each round 25 meter bear crawl**
—-
Level 2:
WARM UP: (3 rounds)
Row 300m or 30 cal Airdyne
– alternate w/ partner
STRENGTH/SKILL:
8 min E2MOM: (4 rounds)
1 min max sled push
– 100 m distance going back and fourth
– min 0, 2, 4, 6 person 1
– min 1, 3, 5, 7 person 2
METCON:
4 rounds (24 min cap)
20 double KB Thrusters
10 Box over Burpees
2 rope climbs or 100 m bear crawl

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

A group of motivated, dedicated & inspirational rock stars 6am in the morning showing the world that it’s all about health & happiness!
Did you miss class this morning? No worries peeps! We have class at 9am, 5pm, 6pm & 7pm! Lets preserve the sexy!

Video:

A group of motivated, dedicated & inspirational rock stars 6am in the morning showing the world that it's all about health & happiness! Did you miss class this morning? No worries peeps! We have class at 9am, 5pm, 6pm & 7pm! Lets preserve 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

Sneak peak of this weekends medals for BATTLE OF LOS ANIMALES! Plus 200 cash prize for first place RX male & female! Optimum Nutrition goodies, free week of Fias Paleo & much much more!

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

Blog 77
God always shows me how amazing he is. I know it is his hand that does these miracles because I can feel him.
I have been blessed to have some amazing peeps in my life. Mr. Jim & Debbe Harte have done so much for the community, my wife & I.
When things needed to be upgraded or fixed. They are always there for us without even asking. From bathrooms, LED lights, handstand walls, wall ball racks & now today they surprised us with 6 bumper stackers that Jim built by hand! We love you guys very much.
My CrossFit community changes my life daily more than they will ever know. I know they say the CFMDI team & I change there lives but they changed mine forever!

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

Every opportunity opens the door to infinite possibilities. If you take advantage of it, one is all you need.

M.D.I. Of The Day: 10/19/15
Level 1: Fundamentals: Handstand Progressions
METCON:
50 Air squats
100 m run
40 KB Push Press
100 m run
30 K2E
100 m run
20 Sit ups
100 m run
10 Pull ups
100 m run
20 Flutter kicks
100 m run
30 KB Lunges
100 m run
40 Wall balls
100 m run
50 KB Snatches —-
Level 2: Warm up: Bar work!
1 sets:
10 good mornings
10 front squats
10 high pulls
10 bar cleans
10 bar jerks
25 meter shuffles
STRENGTH/SKILL:
Clean and Jerks (5/3/1 Week 4 Day 1)
(25 min cap)
3 @70% of Training Max
3 @80% of Training Max
3+ @90% of Training Max
1x AMRAP @ Training Max
METCON:
3 rounds for time of:15 min Cap
Run 800 meters
30 KB squat cleans alternating 50/35
30 sit-ups

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

Proud of the CROSSFIT MDI team! They went out there & gave every thing they had. We even had athletes podium at there first comp ever!
The love & support this community brings is beyond EPIC! Motivation! Dedication! Inspiration! Preserving The Sexy!
3rd Place:
Maddy & Fama
Teach & Devon

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

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