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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Blog 145! Tuesday WOD! We love our community!

Blog 145

One of my INSPIRATIONS DAILY! Mrs Christine! She is such amazing woman! I am a proud coach, friend & her unofficial but official adopted son. ☺
When I say I am going to help change the world through health & fitness I MEAN IT!!! Healthy & Happy people are the future.

Video:

Blog 145 One of my INSPIRATIONS DAILY! Mrs Christine! She is such amazing woman! I am a proud coach, friend & her unofficial but official adopted son. ☺️ When I say I am going to help change the world through health & fitness I MEAN IT!!! Healthy & Happy people are the future. 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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Little by little, one progresses far. Terrific Tuesday peeps! Get up & inspire. Make your health & happiness a priority. Lets us help motivate you!
M.D.I. Of the Day: 3/16/16
Level 1: Warm up: Core burner 3 minute
Hollow body
To
Super mans
Metcon: Tabata .20 on .10 off
Box jumps/ step ups
Push ups
Oh lunges
Burpees
Ring rows
Dips
Sprints to planks
—-
Level 2: Programmer: Greg
“Open Training”
MOBILITY 10 Min
– Shoulders
– Quads/Hamstrings
– Wrists
STRENGTH:
Thrusters (20 Minutes)
2 @ 80%
2 @ 85%
(2 Sets) of 1 @ 90%
** If you don’t know your max Thruster, use your push press max ** METCON:
Open Workout 14.4
14 Minute AMRAP:
60-Calorie Row / (600 Meter Run)
50 Toes-to-Bar / Knees-to-Elbows/Knees-to-Waist
40 Wall Balls 20/14#
30 Cleans 135/95 *Power or Squat* 95/65
20 Muscle Ups / Pull Ups
(Repeat sequence if time remaining) —

Thank you Father God for allowing CFMDI & I to help change our community through health & fitness. What an amazing night filled with love peeps!

Video:

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:

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)
—-

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:

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
—-

Blog 130! Win 6 months free! Thursday WOD!

Win 6 months free training!!! How? Take a look peeps!
β€ͺ#β€ŽRepost‬ @gregory_mdi_coach
The annual CrossFit MDI fit test is this upcoming monday. Don’t miss a great opportunity to win 6 FREE months off the best FITNESS in town. If you didn’t have an incentive before, now is a great opportunity! 3-months to be the fittest you.

Blog 130
Last nights strength complex was tasty & heavy so today other than coaching & teaching it’s NO training today for me. Full blown 50 minute mobility day with a lot of stretching & yin yoga. I have seen in the past 2 months such a change in my range of motion & peacefulness because I practice yoga everyday. If you are looking to spice things up with your activity I highly recommend it. We offer it at the box free for our community.
Side & Personal note: I have created some short term goals I am working on.
Personal: Be an Elite dad, husband, business owner, coach, teacher & human.
Training goals: Better Deadlifts, muscle ups & keep strength while losing some more body fat. I didn’t say weight. Body fat is body fat. Lean muscle mass is mass. πŸ’ͺ🏻
Business goals: continue to provide excellence while knowing & growing my numbers.
You should write goals down peeps. It’s how you can start a action plan. Unless we write them down & put them on paper they are just wishes. Let’s work on our goals. If you need help, reach out to me. I will see what I can do. πŸ’ͺπŸ»πŸ˜ŽπŸ‡ΊπŸ‡Έ
Motivation! Dedication! Inspiration! Preserving the Sexy

Video:

Blog 130 Last nights strength complex was tasty & heavy so today other than coaching & teaching it's NO training today for me. Full blown 50 minute mobility day with a lot of stretching & yin yoga. I have seen in the past 2 months such a change in my range of motion & peacefulness because I practice yoga everyday. If you are looking to spice things up with your activity I highly recommend it. We offer it at the box free for our community. Side & Personal note: I have created some short term goals I am working on. Personal: Be an Elite dad, husband, business owner, coach, teacher & human. Training goals: Better Deadlifts, muscle ups & keep strength while losing some more body fat. I didn't say weight. Body fat is body fat. Lean muscle mass is mass. πŸ’ͺ🏻 Business goals: continue to provide excellence while knowing & growing my numbers. You should write goals down peeps. It's how you can start an action plan. Unless we write them down & put them on paper they are just wishes. Let's work on our goals. If you need help, reach out to me. I will see what I can do. πŸ’ͺπŸ»πŸ˜ŽπŸ‡ΊπŸ‡Έ 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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Endurance Day: 1/28/18 M.D.I. of the Day
This is Erin! Erin does:
100 push ups
100 situps
100 squats
10 laps of running or
100 calorie row or
100 air assault bike
Everyday!
Erin is strong.
Be like Erin!
This WOD is courtesy of ERIN Britt! Everyone thank Erin! πŸ’ͺπŸ»πŸ˜œπŸ‘πŸ»

Terrific Tuesday peeps!!! God allowed us another day to become healthier & happier!!!

Terrific Tuesday peeps!!! God allowed us another day to become healthier & happier & let’s not take that for granted. Health is the greatest wealth. Allow us at CrossFit M.D.I. to help inspire you to be the best you!

M.D.I. Of the Day: 1/12/16
Level 1:
Warm up: 5 minutes
10 jumping jack
10 mountain climbers
10 inch worms
Metcon: Tabata Tuesday
Box jumps
Jump rope
KB swings
Ball slams
Dips
Rope climbs
Side shuffles
Arm haulers
—-
Level 2:
MOBILITY:
(10 min)
– Hips
– Shoulders
– Wrists
STRENGTH:
20 Min to Establish your 1RM Thruster!
NO PUSH JERK! ONLY PUSH PRESS

METCON:
“Wodapalooza’s the Little Chipper”
For Time (18 Min CAP):
21 Cal Air Dyne (or 42 Cal Row or 600 Meter Run)
15 Power Snatches (115/85) (95/65)
9 Burpees-Over-Bar
15 Thrusters (115/85) (95/65)
21 Cal Air Dyne (or 42 Cal Row or 600 Meter Run)

If time allows…
Homework:
3 Sets:
10 GHD Sit Ups
10 DB Lunges 50#/35# (each arm)
10 GHD Back Extensions (no weight)

These peeps get up at 5am to kick butt at the 6am class! They inspire our peeps to get up & get healthy & happy!
Did you miss class? No worries are you tonight at 5 & 6pm for the WOD. 7pm for yoga or 8pm for Oly BarBell.

Video:

These peeps get up at 5am to kick butt at the 6am class! They inspire our peeps to get up & get healthy & happy! Did you miss class? No worries are you tonight at 5 & 6pm for the WOD. 7pm for yoga or 8pm for Oly BarBell. —- 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 #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 peeps!!! Time to Preserve the Sexy!!!

Monday peeps!!! Time to Preserve the Sexy!!! Allows us to help change your life through health & fitness. We promise you nothing but excellence.
Take a look at the 6am crew getting after it this morning!
M.D.I. Of the Day: 1/11/16
Level 1: Fundamentals: THRUSTERS
Warm Up
5 min Ladder
1 Thruster / 1 Burpee
2 Thrusters/ 2 Burpees
3 / 3 …. & so on
METCON: Motavational Mondays
50 m Walking Lunges with a plate
50 Bent over Rows
50 Push ups
50 Russian Twists
50 m Walking Lunges w/ plate
50 V ups w/ plate
50 K2E
50 Hip Ext
50 m Walking Lunges w/ plate
Buy out: 800 m run
—-
Level 2:
WARM UP: wrist, lizard, dragon
E.M.O.M. 10 minute
Even: 1 snatch 90% snatch
Odd: 200 Meter Sprints
METCON: Happy Bday Raul & Maytee
5 Rounds
28 KB swings
30 push ups
Rest 2 minutes
3 Round
28 alternating KB snatch
50 dubs
Rest 2 minutes
1 Round
28 KB SDHP
75 sit-ups
—-

Video:

Monday peeps!!! Time to Preserve the Sexy!!! Allows us to help change your life through health & fitness. We promise you nothing but excellence. Take a look at the 6am crew getting after it this morning! M.D.I. Of the Day: 1/11/16 Level 1: Fundamentals: THRUSTERS Warm Up 5 min Ladder 1 Thruster / 1 Burpee 2 Thrusters/ 2 Burpees 3 / 3 …. & so on METCON: Motavational Mondays 50 m Walking Lunges with a plate 50 Bent over Rows 50 Push ups 50 Russian Twists 50 m Walking Lunges w/ plate 50 V ups w/ plate 50 K2E 50 Hip Ext 50 m Walking Lunges w/ plate Buy out: 800 m run —- Level 2: WARM UP: wrist, lizard, dragon E.M.O.M. 10 minute Even: 1 snatch 90% snatch Odd: 200 Meter Sprints METCON: Happy Bday Raul & Maytee 5 Rounds 28 KB swings 30 push ups Rest 2 minutes 3 Round 28 alternating KB snatch 50 dubs Rest 2 minutes 1 Round 28 KB SDHP 75 sit-ups —- —- 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 #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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Happy Bday to our CFMDI FAMILY!!! Raul & Maytee! God bless you both & we wish you many more!!!