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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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.

Video:

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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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!
‪#‎Repost‬ @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. 💪🏻
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. 💪🏻😎🇺🇸
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. 💪🏻 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. 💪🏻😎🇺🇸 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! 💪🏻😜👍🏻

Blog 117 & Monday WOD! Who will be ready to RAGE?!

Blog 117
“Do you want to know who you are? Don’t ask. Act! Action will delineate and define you.”
250! I’ll take it. This morning training session was ROUGH! I hit same amount as well but this one looked & felt pretty!
I gotta competition coming up this weekend. Hashing out some last minute touches. I’m very excited to compete along side all my coaches & wife this Saturday! I’m such a huge fan of everyone of them: Greg, Melissa, Stephanie, Belinda, Murii & Ashely. Gian will be coaching us through all the pain with whistles & cow bells blaring out! LOL!
Come & check us out this Saturday at the Florida Fitness Championship at CrossFit Tough as Nails: 570 N. Alafaya Trail #113 32828
First full week back teaching at school & coaching at the box. 2016 I promised my self I will plan my training at the Box & at school to maximize time & body. I don’t want to spread my self to thin.
I love what I do & you will see a new side of 2016 Lou you haven’t seen. Raw & Uncut! 💪🏻😜
I look forward so seeing all my peeps back at the box & school.
Remember it’s about health & happiness & my life mission is to do that for you! Let me help.

Video:

Blog 117 "Do you want to know who you are? Don't ask. Act! Action will delineate and define you." 250! I'll take it. This morning training session was ROUGH! I hit same amount as well but this one looked & felt pretty! I gotta competition coming up this weekend. Hashing out some last minute touches. I'm very excited to compete along side all my coaches & wife this Saturday! I'm such a huge fan of everyone of them: Greg, Melissa, Stephanie, Belinda, Murii & Ashely. Gian will be coaching us through all the pain with whistles & cow bells blaring out! LOL! Come & check us out this Saturday at the Florida Fitness Championship at CrossFit Tough as Nails: 570 N. Alafaya Trail #113 32828 First full week back teaching at school & coaching at the box. 2016 I promised my self I will plan my training at the Box & at school to maximize time & body. I don't want to spread my self to thin. I love what I do & you will see a new side of 2016 Lou you haven't seen. Raw & Uncut! 💪🏻😜 I look forward so seeing all my peeps back at the box & school. Remember it's about health & happiness & my life mission is to do that for you! Let me help. Motivation! Dedication! Inspiration! Preserving the Sexy Follow us: : CrossFit MDI Instagram: @crossfitmdi Instagram: @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #peacocklou #dadstachelou #croptopkillas #tattedthuglou #turretslou #onlysuperheroswearspandex #liveasanexample #notepunga #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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Anything is possible, all it takes is commitment peeps! Are you willing to make health & happiness a priority & part of your daily routine? Do you need help with motivation or inspiration?
Look no further!!! We at CrossFit M.D.I. will help you reach your goals!
M.D.I. Of the Day: 1/4/16
Level 1:Fundamentals: TURKISH GET UPS: Death by TGU, min 1-1 TGU min 2-2 TGU, min 3-3 TGU… And so on for 10 min.

METCON: Motavational Mondays
Partner Stations: 3 min per Station
1) Pad work
2) Leg Throws
3) Relay Sprints
4) Clapping Push ups
5) Burpee Ball Throws
6) Roundhouse Kicks
7) Wall Sit Ball Passes
8) Mancrushers
—-
Level 2:
WARM UP: 3 Rounds
100 meter run
10 pvc oh lunges
10 pvc good mornings
10 second rig hold

STRENGTH:
Overhead Squats:
25 Min to Find your 1RM
METCON:
10 minute amrap
10 toes to bar/ K2E
7 deadlifts @115/75LBS,
3 snatches @115/75LBS
Straight into 5 minutes to find max
3 rep max over head squat from floor.
—-

Who will be ready to RAGE?!?!?!
Whether your goal is to podium for the first time, RX for the first time or do your first ever competition, let’s make 2016 your year to make that happen! It’s not too late to sign up for the Iron Rage Throwdown!
It’s going down April 9 … Co-Ed teams of 2, cash prizes, KEG AFTER, goodie bags, and so much more.
Head over to box tribe now to sign up. We can’t wait to have you join in on the fun!