Home » News & Updates » Wednesday & Thursday WOD! Friday closed for Coaches Holiday! Blog 122 & 123 & Box to Business!

Wednesday & Thursday WOD! Friday closed for Coaches Holiday! Blog 122 & 123 & Box to Business!

From The box to Business seminar Coach Luis just wanted to tell you that he & all the CFMDI team loves you all & that we appreciates everyone one of you.

Video:

Blog 123: Thinking of my family.
Good morning CFMDI peeps, NPTI students, familia & friends.
Day 1 of the seminar was amazing. I’m learning so much. Day 2 has now started & it started with some good ole fitness.
PEEPS While traveling there are no excuses for not taking care of your body.
Jason Khalipa & Jared told us be ready for a good workout so I got ready. 6:30am hit & we all met in the lobby to find out:
Warm up was 34 flights of stairs from the bottom of the hotel to the top. Brutal!
Then 5 Round:
10 flight of stair climb
20 jumping lunges
Amrap: 6 minutes
As many push ups as possible.
REST IN PEACE NALGAS & Chesticals!
Point of the story is that your fitness shouldn’t be confined to just a box. You should be able to get after it anywhere.
Time for breakfast & off to meetings. God bless & have a great day. Don’t miss out on you fitness & get your butts in CFMDI or anywhere you can.
Motivation! Dedication! Inspiration! Preserving the Sexy

Video:

Blog 123: Thinking of my family. Good morning CFMDI peeps, NPTI students, familia & friends. Day 1 of the seminar was amazing. I'm learning so much. Day 2 has now started & it started with some good ole fitness. PEEPS While traveling there are no excuses for not taking care of your body. Jason Khalipa & Jared told us be ready for a good workout so I got ready. 6:30am hit & we all met in the lobby to find out: Warm up was 34 flights of stairs from the bottom of the hotel to the top. Brutal! Then 5 Round: 10 flight of stair climb 20 jumping lunges Amrap: 6 minutes As many push ups as possible. REST IN PEACE NALGAS & Chesticals! Point of the story is that your fitness shouldn't be confined to just a box. You should be able to get after it anywhere. Time for breakfast & off to meetings. God bless & have a great day. Don't miss out on you fitness & get your butts in CFMDI or anywhere you can. Motivation! Dedication! Inspiration! Preserving the Sexy Follow us: : CrossFit MDI Instagram: @crossfitmdi Instagram: @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #boxtoabusiness #mayorlou #primetimelou #peacocklou #dadstachelou #croptopkillas #liveasanexample #corevalues #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #family #fitness #blessed #health #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti

A post shared by Mr. PTS "Luis A. Lopez III" (@luisptslopez) on

Thankful Thursday!!! We are very thankful for our CFMDI community! They are a group of like minded individuals who want to become a healthier & happier them through fitness & community! We love you peeps!
Photo by: Cid
METCON:
“Enduance Day”

8 Rounds of 400 m sprints
2 min rest b/w each round
40 min CAP
Rest 5 min
Then…
5 min Max Wallballs reps w/ partner
—-
Motivation! Dedication! Inspiration! Preserving the Sexy

Wonderful Wednesday peeps!!! Time to inspire the world!
Photo by: Cid
M.D.I. Of the Day: 1/13/15
Level 1: Fundamentals: SNATCH BALANCE
3 rounds
5 barbell back squats
5 BTN push presses
5 snatch balances

METCON: Stations 3 rounds, 1 min per station
Side shuffle
Pull ups
Tire hits
Box Jumps
Box Dips
Wall Balls
Wall Walks
Burpees
KB Swings
KB Deadlifts
—-
Level 2: WARM UP/ SKILL:
Tabata 20/10 x4 ( 10 min)
Arch Rock
Plank
Pull up Hold/ Row Hold
Hollow Body
Beat Swing
Strength: EMOM (10 min) Rx: 135/ 95 Sx: 95/65
(Try to increase weight every 2 min)
Odd:
1 Clean Pull
2 Power Clean
2 Front Squats
Even:
1 Clean Pull
2 Squat Clean
2 Jerks
METCON:
Ascending Ladder amrap ( 15 min)
2, 4, 6, 8, 10, 12, 14…. & so on
Chest 2 Bar / Pull Ups
Box Jump Overs 24/20

Blog 122

To the world you could be one person, but to one person you could mean the world.

I hope to be the best husband, dad, coach, teacher, friend & man I could be.

The way my daughter smiles at me with her eyes makes me dream & work that much harder.

I just left on a business trip for the rest of the week. My quest for knowledge & passion to be better has led me for over a year wanting to participate & be at the Box to Business seminar.

Box to business is a seminar that Jason Khalipa & Jarett Perelmutter put together for box owners to become better at business in every aspect. I plan on soaking this experience in. I will be a sponge & make CFMDI the biggest thing in fitness in my city & who knows worldwide.

It’s just me traveling now as we speak. The longest I have been from my daughter, the box & school. Just writing this chokes me up because I don’t want to miss out on my daughter, wife, community & school.

This is a huge opportunity. I won’t let it pass up. I will make my family proud. Gods plan. Live as an example.

Motivation! Dedication! Inspiration! Preserving the Sexy

HUGE thank you to everyone who attended #BTBMIA || This was an amazing group of owners and entrepreneurs hungry for some @jarettp @jasonkhalipa knowledge bombs, and ready to get out there and raise up their communities. || thanks as always to @progenex @reebok @cavemancoffeeco

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