Blog 147! Sunday, Saturday, Friday & Thursday WOD!

Sunday

Super Blessed Sundays peeps! Let’s thank Papa Dios for another day. Let’s honor our body & work on being healthier & happier. If you didn’t know we have an amazing 12pm class today. We hope to see you in for class.
Photo by: Cid
Athlete: AL

M.D.I. Of the Day: 2/21/16
STRENGTH:
Back Squats:
(3 Sets) of 5 @ 80%
METCON:
Team Wod:
25 Minute AMRAP:
40 Wall Balls 20/14
40 Sit Ups
40 Russian KBS 50/35
40 Hollow Rocks
40 Box Step Ups with KB
40 Leg Raises
40 OH Lunges with Plate 25/10
40 Pistols

April 9th 2016!!! Iron Rage Throwdown!!! 7 weeks left peeps!!! There is still room to sign up & enjoy a day filled with fitness, fun & epicness!!! Cash prize!!! Yes cash prizes for al divisions!!! WODS have been released on our Facebook page! We are still open to for sponsors & vendors so please email us if you are interested at ptswarroom@gmail.com.

Saturday

9:30am class working hard!!! What an awesome group of peeps getting healthy & happy!!!

Video:

6am team setting the tone for fun Friday!!! If you missed out no worries peeps! Night class starts at 5,6 or 7pm! Big shout to Jose aka PePe the Don for being with PTS since the beginning! Almost 4 years later & this amazing man is still inspiring his community & coaches! We are blessed to have him. Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi & @uh.meh.rican Twitter: @luisptslopez Snap Chat: @mr_pts Yelp: CrossFit MDI #liveasanexample #notepunga #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #happiness #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #croptopkillas #godsbox #family

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Join us Friday night 3/11/16 @7pm as Dj Lou plays your favorite tracks and we dance the calories away! *NO COVER! But we are taking any donations for more equipments to better our fitness!
*DRINKS ARE WELCOME! ( whatever gives you micheal Jackson moves 😝)
JUST A FUN FRIDAY NIGHT WHERE YOU CAN MINGLE WITH YOUR COACHES AND FELLOW MDI FAMILY!

Friday

Opportunity follows struggle. It follows effort. It follows hard work. It doesn’t come before. Remember that peeps! It’s Fun Friday! Are you willing to put in the time to become a healthier & happier you? If so! Let’s us help!!!
M.D.I. Of the Day: 2/19/16
Level 1: Fundamentals: Kipping Technique
—-
Metcon: Chipper
100 KB swings
90 mountain climbers per leg
80 dubs/ 240 singles
70 lunges
600 meter run
50 toes to bar or knees to elbow
40 Burpees
30 pull ups or bent over rows
200 meter run
10 bear crawls to cone & back
—-
** if you finish before time cap row max meters time cap is over.**
—-
Level 2:
METCON: Open WOD
3 HSPU
3 Cleans 185/125
6 HSPU
3 Cleans 185/125
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans

8 min AMRAP
—–
Open WOD Kinda
15 min Cap
10 OH Squats 95/65
10 C2B
12 OH Squats
12 C2B
14 OH Squats
14 C2B
… Ascending ladder

Blog 147
So today during the 3rd week of heavy @metamaxcondtioning back squat program I asked my student/physical therapist Jessica to take a look at my squats under a heavy load.
Why heavy load? Because we tend to see the imbalances more under distress on a more advanced athlete or client. We can see what is firing & not firing. Something you can’t see doing a regular body weight squat.
She confirmed what I feel & video taped a slight shift on the right glute. So long story short: I had a injury a year back to the right glute & hamstring. I have fully recovered with Mobilty, time & Dr. Denise doing acupuncture & therapy.
However!!! The right glute is weaker. It lost strength during the healing. So to better my self even more & make my body perform that much better we need to put in the effort in the not so much fun part of training. Single leg isolation & strengthening. This is where traditional isolated exercise are great for!
My glute minimus needs this & stabilizers of the knee on that right side to enhance performance.
So time to show you more than the fancy lifts. Time to open up & show you the humbling part of getting better. It’s small but a step towards the right way.
I also wanted to show you that I got this from my student. I never assume to know it all or be the best of everything in the fitness industry. I learn everyday how to be better in every way.
It’s the passion that is behind my message & dream that allows me to reach you. Not because I lift the heaviest or got a ten pack which I don’t or because I am the smartest best programmer on earth because I’m not! But again it’s the passion & consistency that shows you that I want to help you become a healthier & happier you. I love what I do.
Motivation! Dedication! Inspiration! Preserving the Sexy

Video:

Blog 147 So today during the 3rd week of heavy @metamaxconditioning back squat program I asked my student/physical therapist Jessica to take a look at my squats under a heavy load. Why heavy load? Because we tend to see the imbalances more under distress on a more advanced athlete or client. We can see what is firing & not firing. Something you can't see doing a regular body weight squat. She confirmed what I feel & video taped a slight shift on the right glute. So long story short: I had a injury a year back to the right glute & hamstring. I have fully recovered with Mobilty, time & Dr. Denise doing acupuncture & therapy. However!!! The right glute is weaker. It lost strength during the healing. So to better my self even more & make my body perform that much better we need to put in the effort in the not so much fun part of training. Single leg isolation & strengthening. This is where traditional isolated exercise are great for! My glute minimus needs this & stabilizers of the knee on that right side to enhance performance. So time to show you more than the fancy lifts. Time to open up & show you the humbling part of getting better. It's small but a step towards the right way. I also wanted to show you that I got this from my student. I never assume to know it all or be the best of everything in the fitness industry. I learn everyday how to be better in every way. It's the passion that is behind my message & dream that allows me to reach you. Not because I lift the heaviest or got a ten pack which I don't or because I am the smartest best programmer on earth because I'm not! But again it's the passion & consistency that shows you that I want to help you become a healthier & happier you. I love what I do. Motivation! Dedication! Inspiration! Preserving the Sexy Follow us: Instagram: @crossfitmdi Instagram: @uh.meh.rican Snapchat: @mr_pts Twitter: @luisptslopez Yelp: CrossFit MDI #amrapmentality primetimelou #peacocklou #dadstachelou #croptopkillas #liveasanexample #corevalues #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #family #fitness #blessed #health #motivation #dedication #inspiration #orlando #florida #nalgaprobs #

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Thursday

Thankful Thursday’s peeps! 6am team warming up the mind, body & soul before a great team WOD with ROM WOD.
We hope to see you for class today!
Level 1 & 2: M.D.I. 2/18/16
Warm up: ROM WOD
Metcon: 35 Min Partner AMRAP:
30 Slam Ball Squats
25 Slam Ball Throws
20 Slam Ball Sit Ups
15 Med Ball Cleans
10 Dips(ring or box)
5 Wall Walks/Box Helicopters

Video:

6am team setting the tone for fun Friday!!! If you missed out no worries peeps! Night class starts at 5,6 or 7pm! Big shout to Jose aka PePe the Don for being with PTS since the beginning! Almost 4 years later & this amazing man is still inspiring his community & coaches! We are blessed to have him. Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi & @uh.meh.rican Twitter: @luisptslopez Snap Chat: @mr_pts Yelp: CrossFit MDI #liveasanexample #notepunga #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #happiness #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #croptopkillas #godsbox #family

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Monday WOD! Blog 144!

Motivational Monday’s Peeps!!! If you really want it and you work hard and never give up, you WILL achieve it. New week! A better you!!! Here is Monday’s WODS! No Te Punga missing out!
M.D.I. Of the Day: 2/15/16
Level 1: Fundamentals: Front Squats (off the rig)
15 min to build up to a heavy front squat

METCON: Body Builder Status
Stations 1 min per exercise, 1 set is both exercises which is 2 min total. 2 rounds per station before moving on to the next station
1) Strict Press, Floor Press
2) Russian KB Swings, KB Push Press
3) SDHP 65/45, Wall Balls
4) DB Front Raises, DB lateral Raises
5) Bicycles, Flutter Kicks

—–
Level 2: Warm up: Mobility: Wrist, lats, shoulder, saddle
—-
Metcon:
3 Rounds
2 min. 400 meter run + max dubs
1 min. Max push press 65/45
1 min. Max toes to bar, knees to elbows
1 min. Max hang snatches 65/45
Rest 2 minutes per round
—-
Intervals: 5 sets
250 meter row intervals: Max effort
Rest at least 1 minute per set
—-
4 sets of 10 GHD sit-ups or weight sit-ups
—-

Blog 144
Living, coaching, teaching & training with a PURPOSE! Goals have a beginning and an end. Purpose doesn’t. Purpose is what we live for. Live as an example peeps! I do it for my wife, daughter, family, community, students & for the man or woman out there that needs my help. Gods plan!
Today’s WOD is exactly what I need to start my Monday peeps! Try this tasty one out!

3 Rounds
2 min. 400 meter run + max dubs
1 min. Max push press 65/45
1 min. Max toes to bar, knees to elbows
1 min. Max hang snatches 65/45
Rest 2 minutes per round
—-
Intervals: 5 sets
250 meter row intervals: Max effort
Rest at least 1 minute per set
—-
4 sets of 10 GHD sit-ups
Did 3 sets max effort air assault bike burnout!
Tip: On this WOD the dubs are the make & break.
Motivation! Dedication! Inspiration! Preserving the Sexy
Follow us:
Instagram: @crossfitmdi
Instagram: @uh.meh.rican
Snapchat: @mr_pts
Twitter: @luisptslopez
Yelp: CrossFit MDI

Video:

Sunday WOD! Blog 143! 5k Race!

Sunday

Find your favorite workout partner and lets get fit today at MDI! I have a tasty one for you guys. See you all at noon.
VALENTINES DAY WOD
CO-ED TEAMS:
“For Him”
6 Rounds:
5 Power Cleans
5 Front Squats
5 Jerks
(135/95) (95/65) (75/55)
***Each partner does a round then switches** “For Her”
2 Mile Run for Time
One partner runs a 200 M split while the other holds a plank. Continue to switch every 200 meters until the team has reached 2 miles (16 rounds total or 8 each)

Saturday

Blog 143: Community! CrossFit M.D.I. takes over the inflatable 5K race!!!
As you navigate through the rest of your life, be open to collaboration. Other people and other people’s ideas are often better than your own. Find a group of people who challenge and inspire you, spend a lot of time with them, and it will change your life.
I am So proud of our community. It was so much fun to see their faces light up like kids during & after the race. Gods bless them all.

Video:

Summer is coming before you know it! My gym is offering to all guests the opportunity to try THREE FREE workouts. It’s a great opportunity to try out all of our services and finally live that fit and healthy lifestyle.
My gym offers a Level One class that is perfect for beginners or someone who doesn’t wasn’t to pick up a barbell and just get fit. Don’t be intimidated by my stupid videos all the time… That’s not what level one is about!
We have amazing coaches, great programming and great classes to offer including yoga and barbell.
All you need to do is show up and tell them I let you know about this offer. That’s it! Nothing more. No hassle, just a healthier you!

PRESERVING THE SEXY Cares! Thursday WOD! Blog 141!

PRESERVING THE SEXY Cares:
The PTS Cares program began with the simple idea that those who are in a battle to overcome challenging life situations, should not have to face it alone. If financially you couldn’t partake in our classes or needed that extra motivation of someone really caring and pushing you do to better we will help! We received several emails from the community & have picked a winner to receive 3 months of free classes to get back healthy and happy.

Winner
Female: Kristine Gonzalez
We are still going through emails for a Male winner and will announce mail winner soon!

Blog 141
You have to learn to do things you don’t like. You must find ways to like the process and make the most of that time.
Today after the workout I had to do a billion muscle ups because 1 I’m not that great at them. 2 I want to get better. 3 my coaches made me do them because I left my pre workout Star Wars cup out & they are holding it ransom until I completed the task.
It’s my favorite cup & I want it back! LOL! So I did the workout & i did pretty good on all the muscle ups. I hit them all & didn’t miss one. Gotta lot of work to do but I made the process fun by dancing & goofing around. I love what I do. Even when I’m not that great at it. I find joy in the journey.
Hope you guys have a blessed day peeps! Off to teach & then coach at CFMDI tonight! Be there!
Motivation! Dedication! Inspiration! Preserving the Sexy

Video:

Blog 141 You have to learn to do things you don't like. You must find ways to like the process and make the most of that time. Today after the workout I had to do a billion muscle ups because 1 I'm not that great at them. 2 I want to get better. 3 my coaches made me do them because I left my pre workout Star Wars cup out & they are holding it ransom until I completed the task. It's my favorite cup & I want it back! LOL! So I did the workout & i did pretty good on all the muscle ups. I hit them all & didn't miss one. Gotta lot of work to do but I made the process fun by dancing & goofing around. I love what I do. Even when I'm not that great at it. I find joy in the journey. Hope you guys have a blessed day peeps! Off to teach & then coach at CFMDI tonight! Be there! Motivation! Dedication! Inspiration! Preserving the Sexy Follow us: Instagram: @crossfitmdi Instagram: @uh.meh.rican Snapchat: @mr_pts Twitter: @luisptslopez Yelp: CrossFit MDI #amrapmentality 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

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Thankful Thursday peeps!!! Lets get healthy & Happy peeps!!! Let’s inspire our community! Let’s preserve the sexy!
Photo by: @ltevebaugh
Athlete: Coach Belinda
M.D.I. Of the Day 2/11/16
Level 1 & 2
Warm Up: 5 Minute EMOM
Min 1: 20 hollow body
Min 2: 20 plank kick backs
Min 3: 20 heel taps
Min: 4: 20 V-Ups
Min: 5: 20 back ext super mans
—-
Metcon: 5 rounds For time, resting 2 mins between each round:
20 KB Floor Press
30 Sit-ups,
40 KB Sweet swings, 50/35rx 35/25sx or GPP
50 Air Squats
60 Dubs/180 singles
—-

6pm night crew rocking it!!! So proud of our community!!! All different but they all come together with the goal of becoming healthier & happier at the Adult Disney CrossFit M.D.I.!

Video:

Wednesday WOD! Blog 140!

Thank you CFMDI community for such an amazing Tuesday night! Good night & God bless! We hope to see you tomorrow for warrior Wednesday aka woman Wednesday at the Box! Our lady coaches run the box with amazing energy & programming! Check out what @melc324 & @beast.marie have cooked up.

M.D.I. Of the Day: 2/10/16: Wednesday
Level 1: Fundamentals: Turkish Get Ups
8 min EMOM
Even min: 2 Turkish Get Ups
Odd min: 50m side shuffle
METCON: Kickboxing Mix up
Boxer stance Shuffle
Jab cross
Hooks
Upper cuts
Round house kicks
Front kicks
Side kicks
Muay Thai 4 count-rear round house jab cross round house
Around the world
Sit ups
Flutter kicks
Scissors
High Boat
—- Level 2: STRENGTH:
E2MOM: 10 min Max Back Squat Drop sets
W/ partner alternating 1 min rounds
Rx:
185 >165>145>125>105
135>115>95>75>55
Scaled:
155>135>115>95>75
105>85>65>45>45
GPP:
95/65 Each round
Squat to box
Example:
Max reps each round
Min 1: Partner A 185/135
Min 2: Partner B 185/135
Min 3: Partner A 165/115
Min 4: Partner B 165/115
and so on… —————————-
WOD:
For time: 10 min cap “Isabel”
30 Snatches
Rx: 135/95
Sx: 95/65
GPP:
KB Snatches —————————-
EMOM 6 min
50m SPRINT
Hold plank for remainder of minute —————————-
Homework:
Accumulate 2 min w/chin over bar or Ring hold —-

Video:

Thank you CFMDI community for such an amazing Tuesday night! Good night & God bless! We hope to see you tomorrow for warrior Wednesday aka woman Wednesday at the Box! Our lady coaches run the box with amazing energy & programming! Check out what @melc324 & @beast.marie have cooked up. M.D.I. Of the Day: 2/10/16: Wednesday Level 1: Fundamentals: Turkish Get Ups 8 min EMOM Even min: 2 Turkish Get Ups Odd min: 50m side shuffle METCON: Kickboxing Mix up Boxer stance Shuffle Jab cross Hooks Upper cuts Round house kicks Front kicks Side kicks Muay Thai 4 count-rear round house jab cross round house Around the world Sit ups Flutter kicks Scissors High Boat —- Level 2: STRENGTH: E2MOM: 10 min Max Back Squat Drop sets W/ partner alternating 1 min rounds Rx: 185 >165>145>125>105 135>115>95>75>55 Scaled:  155>135>115>95>75 105>85>65>45>45 GPP: 95/65 Each round  Squat to box Example: Max reps each round Min 1: Partner A 185/135 Min 2: Partner B 185/135 Min 3: Partner A 165/115 Min 4: Partner B 165/115 and so on… —————————- WOD: For time: 10 min cap "Isabel" 30 Snatches Rx: 135/95 Sx: 95/65 GPP:  KB Snatches —————————- EMOM 6 min  50m SPRINT  Hold plank for remainder of minute —————————- Homework: Accumulate 2 min w/chin over bar or Ring hold —- —- Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi & @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #liveasanexample #notepunga #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #happiness #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #croptopkillas #godsbox #family

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Blog 140
I don’t play to play. I play for a purpose. To remain health, happy & inspire my community to be EPIC! Do great things they never dreamed of.
I give you & all my peeps 200% of me. Why? Because you deserve it. If I want you to give me all of you then I must give you all of me.
I want to help change your life through fitness! Fitness has done so much for me. I lost over 110lbs, I am able to walk away from old insecurities when I was young that allows me to be a better husband, father, coach & teacher.
I mean for petes sake you see a man rocking spandex daily & im not afraid or ashamed of my body. Is it perfect no! But it’s healthy & happy & confident. Fitness did that for me. I want to do that for you! Let me help! I have started a campaign called PTS cares.
PTS cares is a program where I am picking one male & female to get free fitness for 3 months. I will guide them. I will coach them with the team & they will get healthy & happy. Today I will announce the two peeps. It’s up to them now to put In the work. Gods plan to get them. It’s them now wanting to walk in that path with me & the coaches.
Live as an example! It’s the PTS Way! ** Thank you coach @beast.marie for a challenging & fun program today. I am thankful for you & all the coaches at CFMDI that challenge the community & myself daily. ** I love you all. **PR Isabel after 111 back squats!!! That’s excites me!** I wore my @nc_crossfit Hat today for Ava & Her family. Stay strong @jasonkhalipa @ashleykhalipa We are thinking of you!
Motivation! Dedication! Inspiration! Preserving the Sexy

Video:

Blog 140 I don't play to play. I play for a purpose. To remain health, happy & inspire my community to be EPIC! Do great things they never dreamed of. I give you & all my peeps 200% of me. Why? Because you deserve it. If I want you to give me all of you then I must give you all of me. I want to help change your life through fitness! Fitness has done so much for me. I lost over 110lbs, I am able to walk away from old insecurities when I was young that allows me to be a better husband, father, coach & teacher. I mean for petes sake you see a man rocking spandex daily & im not afraid or ashamed of my body. Is it perfect no! But it's healthy & happy & confident. Fitness did that for me. I want to do that for you! Let me help! I have started a campaign called PTS cares. PTS cares is a program where I am picking one male & female to get free fitness for 3 months. I will guide them. I will coach them with the team & they will get healthy & happy. Today I will announce the two peeps. It's up to them now to put In the work. Gods plan to get them. It's them now wanting to walk in that path with me & the coaches. Live as an example! It's the PTS Way! ** Thank you coach @beast.marie for a challenging & fun program today. I am thankful for you & all the coaches at CFMDI that challenge the community & myself daily. ** I love you all. **PR Isabel after 111 back squats!!! That's excites me!** I wore my @nc_crossfit Hat today for Ava & Her family. Stay strong @jasonkhalipa @ashleykhalipa We are thinking of you! Motivation! Dedication! Inspiration! Preserving the Sexy Follow us: : CrossFit MDI Instagram: @crossfitmdi Instagram: @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #amrapmentality 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

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Tuesday WOD! Yoga night! Barbell night!

The Future Belongs To People Who Know This One Secret! Work hard! Stay humble! Stay hungrier! Go out there & inspire peeps! It’s the PTS WAY!

Photo by: Cid
Athlete: Bri
M.D.I. Of the Day: 2/9/16
Level 1:
Warm up: 3 rounds:
100 meter run
10 jumping jacks
10 push ups
10 squats
Tabata Tuesday: 20 sec on/ 10 sec off
Wall balls
Side shuffles
Thrusters
Mountain climbers
KB lunges
Dead hangs from rig
Man makers
Sled pushes
—-
Level 2:
“Open Training”
MOBILITY 15 Min
– Shoulders
– Quads/Hamstrings
– Wrists
STRENGTH
4 Min EMOM:
15 Hang Power Cleans (135/95) (115/75) (95/65) (65/45)
5 min break
METCON:
For Time:
“Diane’s Evil Brother, GIAN”
21-15-9: (15 Min CAP)
Strict HSPU
Deadlifts (225/155) (185/105) (155/105)
Burpees Over Bar

PEEPS!!! Don’t forget tonight & every Tuesday at 7PM!!! Yoga with Chemie!!! 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

—–
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 Thursday’s & our new Preserving the Strength barbell club!** WOWZERS! Mind blown!

Don’t forget peeps at 8pm or Oly coach Gian has an amazing Barbell class set up to make you a better lifter! Great programming don’t miss out.
‪#‎Repost‬ @gianvelez_mdi with @repostapp.
・・・
IM IN LOVE WITH BAAARBELL oly class tonight at 8 it’s gonna be brutally fun tonight come work on that form and let us at @crossfitmdi make u that much better

Video:

Happy Bday to one of our dearest peeps!!! Cadillac Pat!!! He has been with us for almost 4 years & is such an amazing friend to all in the community! Everyone wish this SPECIMEN of a man a Happy Blessed Bday!!! We love you Pat!!! It’s an honor to be your box!!!!

Monday WOD! Blog 139!

Monday peeps!!! Papa Dios gave you a new day to start fresh! Let’s honor the day with health & happiness.

Photo by: Cid
Athlete Dasha
M.D.I. Of the Day: 2/8/16
Level 1: Fundamentals: Clean & Jerks
15 min to work up to a heavy clean & jerk with a focus on solid technique
METCON: Back, Bi’s and Tri’s
Super sets 1 min of each exercise at each station for 3 rounds
1) box dips, wide push ups
2) behind the neck tricep ext, diamond push ups
3) bar curls, bent over rows
4) chin ups or holds, row
5) push up hold, bent over tricep ext
Run 200 after each station
—- Level 2: Warm up: PVC
3 Rounds
20 mountain climbers
15 RDL
10 pass throughs
5 front squats
EMOM: 8 minutes
Odd: 12 toes to bar/ 16 knees to elbow/ 20 knee crunches
Even: 15 push ups
Metcon: 4 Rounds
50 dubs/ 150 singles
400 meter run
30 sit-ups
20 KB snatches RX 50/35 SX 35/25 GPP 25/15
10 pull ups

6am team rocked it!!! Motivation! Dedication! Inspiration! Preserving the Sexy!

Video:

6am team rocked it!!! Motivation! Dedication! Inspiration! Preserving the Sexy! —- Crossfit M.D.I. is our name and PTS is our motto. At CrossFit M.D.I. we 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 #notepunga #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #happiness #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #croptopkillas #godsbox #family

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Blog 139:

Nothing fancy peeps! Just hard work! Cold & it was hard to motivate early this morning to move the body but it needed to be done. No barbell needed.
When I think of skipping a workout because I’m tired or cold I think of you. I think of my daughter, my community. I have to lead. Only one way to lead! I choose to live as an example! I won’t be out worked, out loved & out done. Not peacock Lou! Not Dad STACHE Lou! Not Mr. PTS! Not bounce a quarter of the Nalgas Lou! Not 5 mix tapes for 20 Lou! LOL!
Live as an example peeps! Have a blessed day.

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Blog 139: Nothing fancy peeps! Just hard work! Cold & it was hard to motivate early this morning to move the body but it needed to be done. No barbell needed. When I think of skipping a workout because I'm tired or cold I think of you. I think of my daughter, my community. I have to lead. Only one way to lead! I choose to live as an example! I won't be out worked, out loved & out done. Not peacock Lou! Not Dad STACHE Lou! Not Mr. PTS! Not bounce a quarter of the Nalgas Lou! Not 5 mix tapes for 20 Lou! LOL! Live as an example peeps! Have a blessed day. Motivation! Dedication! Inspiration! Preserving the Sexy Follow us: : CrossFit MDI Instagram: @crossfitmdi Instagram: @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #amrapmentality 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

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