Monday WOD! Blog 80! Halloween Madness!


You say YOU can’t, but God says YOU CAN. You can become a healthier & happier you through fitness! We at CrossFit M.D.I. promise you nothing but excellence because you deserve it. Our coaches & staff are here to make sure you reach all your goals!
M.D.I. Of the Day 11/2/15
Level 1: Fundamentals: Turkish Get Ups
METCON:Stations- 1 min per Station 2 Rounds
Concept 2 Row
Russian Twists
Sprint 25 m, Run Backwards 25 m
Flutter Kicks
Tire Flips
Frog Kicks
Axle Bar Thrusters
Side Oblique Kicks
Rope Climbs
Bear Crawls/Crab Walks
Push Ups
Level 2: Warm Up:
3 rounds: pvc
10 OHS
10 Good mornings
10 lunges
10 around the world passes
Back Squats (5/3/1 Week 6 Day 1)
(25 min cap)
5 @75% of Training Max
3 @85% of Training Max
1+ @95% of Training Max
1x AMRAP @Training Max
Clean Complex 225/155 185/135 135/95
EMOM (10 rounds)
1 Power Clean + 1 hang Squat Clean + 1 Push Jerk + 1 Split Jerk
3 Rounds
30 back squats 95/65
25 KB swings 50/35 40/25
20 floor press 95/65
10 KB Turkish get ups total 50/35 40/25


6am class rocked it!!! That's how we start our week! Missed class no worries! Next class starts at 9am, 5pm, 6pm & 7pm! We hope to see you here! —- 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

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Blog 80
To be glad of life, because it gives you the chance to love and to work and to play and to look up at the stars.
Standing in front of the most power rocket ship ever made to got to space. It’s so incredible what we have done as Americans & humans. The most beautiful feeling to share it with family. It’s our first trip to Kennedy Space center & we are Floridians. This pic symbolizes a lot. My Olivia Lynn is 10 months old & when she sees this pic as an adult I always want her to know to shoot for the moon! Her mother & I will always want her to dream big. If she fails it’s ok because momma & poppa will be there with here among the stars. I love you Meh Meh.
I will forever be a kid at heart. A dreamer. I choose to live as an example.
Thank you Kelby & Tyler for such an amazing gift to the Space Center. I will forever appreciate it.


Ladies & Gents it’s a start of a new month! New goals! New classes! New times for Yoga & Bar Bell. Start your month of right with class today with Coach Greg at 12pm! Let’s become healthier & happier through fitness peeps!
M.D.I. Of The Day: 11/1/15
8 min EMOM:
ODD: sprint 200 meters
EVEN: rest
6 rounds for time:
15 wall balls 20/14
10 KBS 50/35
5 thrusters (155/105) (135/95)
-1 min rest between rounds-


Happy Halloween CrossFit M.D.I. community & familia! We hope you have an amazing day! God Bless & never forget to Preserve the Sexy!


Father & Son tame a beast at Battle of Los Animles! Today during the Fun Friday WOD will you tame the beast of a workout that the coaches programmed! It will be awesome to see our community come together to conquer this!
Photo: Papa & Son Man Crush & Chancita
Photo Cred: @ltevebaugh The Great!
Fun Friday WOD!
M.D.I. Of the Day 10/30/15
Level 1
Fundamentals : cleans
20 min amrap
200m run
40kb deadlifts
30 KB cleans
200m run
20 KB push presses
10 KB lunges
**frog kicks every minute 1 – min 1, 2 – min 2…..
10 min EMOM:
12 push-ups
Level 2
WARM UP: 8-10 min
– Shoulder stretches with band
– lunge hold with band
– Bergenor With Barbell
3 rounds:
10 air squats
10 push ups
“”Hollyman” Hero WOD
40 min cap (counting up):
30 Rounds For Time:
5 Wall Balls 20/14
1 Power Clean (225/145) (185/125)

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