Monday & Tuesday WOD! 5k RACE!!!!

Tuesday WOD:

Happiness lies in the joy of achievement and the thrill of effort. Let’s put effort into our Heath. Let’s become healthy & happy. Let’s change the world peeps! Terrific Tuesday is here!
M.D.I. Of the Day: 2/2/16
Level 1: Tabata Tuesday: 20 seconds on: 10 seconds off 8 sets per station.
Sled push
Knees to elbows
Walls balls
Kb swings
Box helicopters
Weighted Step ups
Plank jacks
Hollow body rocks
—-
Level 2: “Open Training”
STRENGTH
6 min EMOM:
8 Thursters 95/65
5 Burpees over bar

METCON:
“21-15-9 … Sorta”
13 Min AMRAP:
210 Double Unders / 400 Single Unders
150 Wall Balls 20/14
90 Box Jumps 24″/20″ (remind athletes their legs will be shot! be careful)
—-

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

Peeps!!! Don’t forget next weekend 2/13/16 we are participating in The inflatable 5k race in Melbourne Florida as a box! We would love to have you part of the team. Still room to sign up!!! We are going out together as a community & box to have team bonding & community get together while trying out new fitness. Our heat time is 10am!
Follow us:

www.crossfitmdi.com
http://www.crossfitmdi.com
Facebook: CrossFit MDI
Instagram: @crossfitmdi & @uh.meh.rican
Twitter: @luisptslopez
Yelp: CrossFit MDI

Monday is a big day peeps!!! Our Annual CFMDI fit test challenge! We will be doing Body Fat testing, weigh in, before pics & then the fit test. We will redo the test in 90 days & whoever has the best results will win 6 months of free classes!!! Yes!!! 6 months of free classes!
Pic by: @ltevebaugh the great
Athlete: Erin
M.D.I. of the Day: 2/1/16
Fit Test for all classes:
Body Fat Testing
Weigh in
Before pics
—-
1 mile run
—-
Fit test:
500 meter row
40 squats
30 sit-ups
20 push ups
10 burpees
For time
—-

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

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