Wonderful Wednesday! 6am team setting the tone for the day!

Wonderful Wednesday! 6am team setting the tone for the day! Let’s continue to help inspire the world!Motivation! Dedication! Inspiration! Preserving the Sexy!

M.D.I. Of the Day: 12/2/15
Level 1:
Fundamentals: Jerks of the rack
Skill: Rig holds
5 sets of .30 seconds
—-
Metcon:
5 minute EMOM:
5 wall ball burpees
—-
7 minute AMRAP:
5 KB swings
10 step ups
15 k2e
—-
9 minute EMOM
5 Bent over Rows
10 KB deadlifts
15 arm haulers
—-
Level 2:
STRENGTH:
Deadlifts(5/3/1 Week 2 Day 2)
(20 min cap)
5 @55% of Max
5 @65% of Max
5 @75% of Max
METCON:
EMOM: 5 min
2 Turkish get ups
10 Lunges
EMOM: 10 min
Even: 45 sec Max Distance overhead Barbell Carry
Odd: 20 Deadlifts
* Every time the bar is dropped before the set is over do 5 Burpees*
—-

Video:

Wonderful Wednesday! 6am team setting the tone for the day! Let's continue to help inspire the world!Motivation! Dedication! Inspiration! Preserving the Sexy! M.D.I. Of the Day: 12/2/15 Level 1: Fundamentals: Jerks of the rack Skill: Rig holds 5 sets of .30 seconds —- Metcon: 5 minute EMOM: 5 wall ball burpees —- 7 minute AMRAP: 5 KB swings 10 step ups 15 k2e —- 9 minute EMOM 5 Bent over Rows 10 KB deadlifts 15 arm haulers —- Level 2: STRENGTH: Deadlifts(5/3/1 Week 2 Day 2) (20 min cap) 5 @55% of Max 5 @65% of Max 5 @75% of Max METCON: EMOM: 5 min 2 Turkish get ups 10 Lunges EMOM: 10 min Even: 45 sec Max Distance overhead Barbell Carry Odd: 20 Deadlifts * Every time the bar is dropped before the set is over do 5 Burpees* —- 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: 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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Hey peeps don’t forget we have a toy drive going on! Let’s make sure the children have a great Christmas! Toy drive goes on till 12/24 9:30 am! This is our 3rd annual toy drive for Smiling Faces Forever Foundation! Let’s make it EPIC FOR THE KIDS!

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

Tonight!!! 7pm YOGA!!!! Don’t miss it!!! PEEPS DONT FORGET TONIGHT AT 7PM! Yoga Tuesday’s!!! How important is yoga to what we do in CrossFit? ALL THE IMPORTANT!!! Yoga provides you with flexibility, strength, faster recovery, improved mental strength, and an overall better performance. By pairing CrossFit and yoga our community can improve their:
Flexibility
Breathing
Balance
Body awareness
Agility
Alignment
Injury prevention

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

It’s almost time peeps!!! Who’s excited?! 🙋🏽 A couple of reminders… REMEMBER It’s a Xmas PJ PARTY! CLOTHES ARE A MUST!! Lol! Prize for most festive pjs (male and female)! It’s a POTLUCK so bring something yummy!! It’s a BYOB if you want to spice up the night ! 🍾🍺! WHITE ELEPHANT bring a gift between 10-20$ (get creative) those who bring a gift will be the only ones to participate in the exchange!!! ANY OTHER QUESTIONS PLEASE STOP BY THE FRONT DESK! DON’T BE A MISFIT AND CONE JOIN THE FUN!
We still need your help! Any tables or extra decorations you will be utilizing please don’t hesitate to drop them off BY 12/4 8pm!

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

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