Tuesday & Wednesday WOD! CFMDI Christmas PJ Jam! CFMDI T-Shirts in stock!

Tuesday

Happy Bday to our Bar Bella & OLY coach Amielys “Murii” God bless you & we are so blessed to have you part of the team & familia. We wish you many more amazing Bdays & blessings. Today we WOD it up in your honor!!!
**CFMDI community make sure you give her a hug & a Happy Bday shout!
M.D.I. Of the Day: 11/14/15
Level 1:
METCON: Wod with me Wednesday
50 KB Snatches
100 m run ea.
50 Goblet Squats
100 m run ea.
100 Arm Haulers
100 m run ea.
100 Mountain Climbers
100 m run ea.
50 Lunges
100 m run ea.
50 Push ups
100 m run ea.
**Min 0-4 : Waiting partner does plank
Min 4-8: Flutter Kicks
Min 8-12: Bicycles
Min 12-16: Low Boat
Min 16-20: Squat hold
Level 2:
STRENGTH/SKILL:
Push Press (5/3/1 Week 6 Day 2)
5 @75% of Training Max
3 @85% of Training Max
1+ @95% of Training Max
1x AMRAP @Training Max

METCON:
10 Minute AMRAP
2, 4, 6, 8, 10, 12,14…
Pistols
25 ft. Hand stand walk/ 2 wall walks
10 Minute Cap
21-15-9
OH Squats
SDHP 95/65
*30 DU/ 60 SU*

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

6am class singing Happy Bday to @wonder_barbella we love our Murri & OLY coach!!!

6am class singing Happy Bday to @wonder_barbella we love our Murri & OLY coach!!! —- 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 Tuesday: 7pm Yoga Tuesday: 8pm PTS Barbell Club —- 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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Please welcome our newest Bar Bella to the CFMDI team! Ms. Amanda Chemel! She will be responsible for getting us all Supple every Tuesday at 7pm for Yoga Tuesday’s! A little background on Amanda aka Yogi she is Veteran & also a personal trainer who graduated top of her class at National Personal Training institute. She also teaches Yoga all over Central Florida at different Globo Gym Locations. She is an amazing spirit & soul! You can catch her woding it up & give her a high five! Welcome her to the CFMDI team!

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

Who remembers last year EPIC 1st annual Christmas PJ party?!!! Guess what it’s that time of year again!!!
Candy cane wishes and sugar plum dreams where having a pajama party filled with sweet things! Let’s celebrate the
holidays The MDI way! β›„πŸŽ„
CROSSFIT MDI’s 2nd ANNUAL PJ XMAS PARTY!! It’s a tradition peeps!
When: December 5th
Where: Why at Crossfit Mdi of course!
It’s a potluck so bring your favorite holiday dish!! There will be games and a photo booth!! DJ Dou Rag Lou aka Peacock Lou on the wheels of steel coming out of Dj retirement that night! Of course it isn’t a party with out a white elephant exchange! **for questions speak to Jojo at the front desk**

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

PEEPS!!! All CrossFit M.D.I. Gear is in stock!!! Rep you BOX in style with our many selections of styles! **Battle of Los Animales Tanks are on sale right now for $10 BUCKS!!! WEPA! No ate Punga Missing out!

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

Monday

We took it old school PTS today at CFMDI. We will never forget how it all started. We have grown but the message has always remained the same. Preserving the Sexy! Health & Happiness! Live as an Example! Motivation! Dedication! Inspiration!
Do you need help becoming a healthier & happier you? Let us help!
M.D.I. Of the Day: 11/3/15
Level 1:
Warm up:
Dynamic & a 400 meter run.
METCON: Rotating intervals :30 per station/ :10 rest & 2 sets per station before rotating to next station.
2 Rounds
Battle Ropes
Lunges
Slam balls
Box jumps
KB Swings
Air dyne
Concept 2 row
Double KB bent over row
Tire Hits
**after each full round 400 meter run**
—-
Level 2:
SKILL:
10 min:
Pull Ups / Kipping
**If proficient then do 4×5 strict pull ups with desired weight**

METCON:
25 Min AMRAP:
“Don’t drop your balls”
200 Meter Run with Wall Ball
10 Wall Balls
10 Wall Ball Sit Ups (ball reaches behind head then in front of feet)
20 Wall Ball Lunges (10 L / 10 R)
(Wall Ball Weight 20/14)
** if you drop the wall ball, you must perform 5 Burpees **
—-

Video:

We took it old school PTS today at CFMDI. We will never forget how it all started. We have grown but the message has always remained the same. Preserving the Sexy! Health & Happiness! Live as an Example! Motivation! Dedication! Inspiration! Do you need help becoming a healthier & happier you? Let us help! M.D.I. Of the Day: 11/3/15 Level 1: Warm up: Dynamic & a 400 meter run. METCON: Rotating intervals :30 per station/ :10 rest & 2 sets per station before rotating to next station. 2 Rounds Battle Ropes KB Lunges Slam balls Box jumps KB Swings Air dyne Concept 2 row Double KB bent over row Tire Hits **after each full round 400 meter run** —- Level 2: SKILL: 10 min: Pull Ups / Kipping **If proficient then do 4×5 strict pull ups with desired weight** METCON: 25 Min AMRAP: "Don't drop your balls" 200 Meter Run with Wall Ball 10 Wall Balls 10 Wall Ball Sit Ups (ball reaches behind head then in front of feet) 20 Wall Ball Lunges (10 L / 10 R) (Wall Ball Weight 20/14) ** if you drop the wall ball, you must perform 5 Burpees ** —- 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

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