Thursday! Friday! Saturday! Sunday & Monday news/wods!

Monday 11/9/15

Rise & shine peeps! It’s Preserving the Sexy time! New week! A new chance to show the world what you got! A new week to become a healthier & happier you.
M.D.I. Of the Day: Monday 11/9/15
Level 1: Fundamentals: CLEANS
METCON: 15 min Cap
800 m sled pulls
——-
15 min AMRAP
4 Turkish Get ups
8 KB Step ups
12 KB Snatches
16 KB Push Press
*** every 2 min on the min 3 burpees***
—- Level 2:
Warm up: 2 Rounds
200 meter run
Then
Mobility with bands & shoulder scap warm up.
STRENGTH:
Find your 1RM: Push Press
20 min cap
—-
Metcon: 7 Rounds for time
7 power clean
7 thrusters
7 bar facing burpees
For time:
—-
Home work:
3 sets of 10 GHD back extension
3 sets of 20 box hip extensions 45/25
3 sets of 30 monster walks per side

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

6am class getting nice & warmed up!!!! Missed class no worries peeps! We will see you at 9am,5pm,6pm or 7pm! God bless!

6am class getting nice & warmed up!!!! Missed class no worries peeps! We will see you at 9am,5pm,6pm or 7pm! God bless! — 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 —- 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

Included in your CrossFit M.D.I. “Adult Disney” experience. Unlimited level 1 & 2 classes, kick boxing classes, yoga classes, Olympic Bar Bell classes & free professional photos! What are you waiting for peeps?! Let’s us help you become healthier & happier!

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

Sunday 11/8/15

Peeps don’t forget we have class on Sunday’s at 12pm!
M.D.I. Of the Day: 11/8/15
Join coach Anthony today at noon for a killer workout!
πŸ“·: @ltevebaugh the great
πŸ’: @kkarre_nn
STRENGTH:
25 min cap
Bench Press:
Find your 1RM
EVERY ATHLETE MUST HAVE A SPOTTER. 100 Burpee penalty to anyone who does not. πŸ˜„
Once you find it do 2×3@80%
METCON:
4 Rounds for Time:
100 Meter Sled Push (180/90+ sled)
20 Goblet Squats 50/35
20 1-arm KB Push Press (10 each arm) 50/35
1 min break after each round

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

ALL I CAN SAY IS HOW PROUD I AM! 4 WODS! 4 FIRST PLACE FINISHES! Congrats coach @j_anthony_03 & @rickperrin you guys are amazing. I AM M.D.I. @mike.osuna I think we got a winning formula together sir! πŸ’ͺπŸ˜ŽπŸ‡ΊπŸ‡Έ
Congrats to all these amazing athletes & all the competitors who made fitness first! It’s all about being happy & healthy.

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

Friday 11/6/15

Dear Olivia Lynn & our beautiful CrossFit M.D.I. community, never forget “The dream is free. The hustle is sold separately.” How bad do you want health & happiness? If you want it, I will be right there helping you. I will live as an example. **Photo By: @ltevebaugh the great.** M.D.I. Of the Day: 11/6/15
Level 1: Fundamentals: snatches
3 workouts running clock
10 min amrap
100 m run
20 American swings
30 KB deadlifts
10 min amrap
100m run
20 clean and jerks
30 frog kicks
10 min amrap
50m run
10 push-ups
20 mountain climbers
Level 2: STRENGTH/SKILL:
Clean & Jerk (5/3/1 Week 6 Day 3)
(25 min cap)
5 @75% of Training Max
3 @85% of Training Max
1 @95% of Training Max
1 @Training Max
METCON:
Partner WOD:
60 HRPU
50 hang Power Snatches (135/95/75)
40 Thrusters (185/135) (115/75)
30 Shoulder to Overhead 205/135/95
20 Front Squats 225/155/105
10 – 100 meter sled pulls —-

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

THURSDAY WOD!!!
βœ” Work HARD
βœ” be HUMBLE
βœ” be COACHABLE
βœ” never QUIT
βœ” have FUN
βœ” preserve the sexy
M.D.I. Of The Day: 11/5/15
Level 1: METCON: METCON: 35 minute Amrap Thursday Endurance day Team of 2
5 Burpee
50 meter run
10 sit-ups
100 meter run
15 push press 115/75 or KB
150 meter run
20 Over Head Lunges 115/75 or KB
200 meter run
25 box jumps
250 meter run
30 sit-ups
300 meter run
35 front Squats
350 meter run
40 deadlifts
400 meter run

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

Teaching our community is key!!! We strive on providing excellence. They deserve everything! 5pm Night class kicking butt!

Teaching our community is key!!! We strive on providing excellence. They deserve everything! 5pm Night class kicking butt! —- 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

A post shared by CrossFit M.D.I. "Team PTS" (@crossfitmdi) on

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