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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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

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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

Goals! Blog 118! Tuesday & Wednesday WOD!

2016 GOALS BOARD IS UP!!! Make sure CFMDI peeps that you put your specific, measurable, attainable, realistic & timely goal up this week on the board!!! Speak to Jojo in the front to help!The Goals Wall is cleared and waiting for you! 💪🏾 what are your fitness goals for this year?! Let MDI help you excel to your fullest potential and then some! **SET some goals … then DEMOLISH Them!!**

Wednesday WOD!

You learn you can do your best even when its hard, even when you’re tired and hurting. It feels good to show some courage. Wake up peeps! It’s time to change the world! Health & Happiness!
Photo by: Cid
Athlete: Steph
Look no further!!! We at CrossFit M.D.I. will help you reach your goals!
M.D.I. Of the Day: 1/5/16
Level 1:
Fundamentals: HANDSTAND Progressions
6 min EMOM
Even min: 15 second HS hold or closest progression
Odd min: 1 wall walk
METCON: Wednesday Chipper
100 Wall Balls
Run to curb and back
90 Flutter kicks
Run
80 Push ups
Run
70 Sit ups
Run
60 Box jumps
Run
50 KB Squats
Run
40 KB Snatches
Run
30 Burpees
Run
20 Pull ups
Run
10 Kick Stands
Level 2;
STRENGTH/SKILL:
EMOM 10 min Complex
Start at 60% of your clean and increase each round if possible
1 Power Clean
1 Hang Cluster (Squat clean+Thruster)
1 Split Jerk
METCON:
AMRAP 2 min:
Clean and Jerk @ 70%
EMOM 12 min total
Min 1: 200m run
Min 2: 15 HRPU
Min 3: 200m row
Min 4: 15 Burpees

Blog 118
Had such a blast today coaching all my peeps! A lil peak of the night time epicness. Before class worked out with coach @gianvelez_mdi making sure the Nalgas stay FANTASTIC FOR Mrs. Lopez! 💪🏻😜🍑!
Then the night crew came out boomin! Then to finish it off : YOGA-TON with @chemie3 HAAAA!!! Poor Yogi every time we went into a new pose the iPad kicked on a random Reggaeton Classic! WEPA! I’m trade marking Yoga-Ton peeps! Stretching mixed with EL perreo 😂😂😂
NALGASTE PEEPS! NALGASTE! God bless! Until tomorrow crew!
Motivation! Dedication! Inspiration! Preserving the Sexy
Follow us:
: CrossFit MDI
Instagram: @crossfitmdi
Instagram: @uh.meh.rican
Twitter: @luisptslopez
Yelp: CrossFit MDI

Video:

Blog 118 Had such a blast today coaching all my peeps! A lil peak of the night time epicness. Before class worked out with coach @gianvelez_mdi making sure the Nalgas stay FANTASTIC FOR Mrs. Lopez! 💪🏻😜🍑! Then the night crew came out boomin! Then to finish it off : YOGA-TON with @chemie3 HAAAA!!! Poor Yogi every time we went into a new pose the iPad kicked on a random Reggaeton Classic! WEPA! I'm trade marking Yoga-Ton peeps! Stretching mixed with EL perreo 😂😂😂 NALGASTE PEEPS! NALGASTE! God bless! Until tomorrow crew! 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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PEEPS!!! Don’t forget tonight & every Tuesday at 7PM YIN YOGA!!! 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

Tuesday WOD

✔ Sweaty?
✔ Sore?
✔ Tired?
Good. It’s working.
Look no further!!! We at CrossFit M.D.I. will help you reach your goals!
Photo By: Cid
M.D.I. Of the Day: 1/5/16
Level 1:
METCON: Tabata Tuesday: .20 sec on .10 sec off for 8 Rounds
T2B/K2B
Mountain Climbers
Bumper plate OH lunges
KB hang high pull
Burpees to plates
Elbows to hands
KB press
Level 2;
MOBILITY:
– Hips
– Shoulders
SKILL:
10 Min Cap:
Ring Dips 4 sets of 6-10
Wall Walks 4 sets of 3
* complete both movements in any order you wish *
METCON:
20 Min AMRAP:
15 Slam Ball Sit Ups
15 Slam Ball Lunges
15 Slam Ball Russian Twists
15 Slam Ball Squats

Sunday & Xmas WODS! Blog 112

Sunday 12/27/15

Who feels this way? If so!!! Get your butt into the Box! We have a class at 12pm!

Coach Luis will be in at 11am before class starts working on mobility if you want to join in before Coach Greg starts the WOD!

M.D.I. Of the Day: 12/27/16

STRENGTH:
Deadlifts (5/3/1 Week 5 Day 2)
(20 min cap)
5 @55% of Max
5 @65% of Max
5 @75% of Max

METCON:
18 min AMRAP:
10 Wall Balls 20/14
25 Sit Ups (10 GHD Sit Ups)
25 Meter Sled Push SPRINT (4×45/2×45)
25 Meter sprint (either before your sled push or after, depending on where the sled was started)
10 Burpees

Friday 12/25/15

9:30am CHRISTMAS WOD CREW ROCKING IT!!!!
M.D.I. Of the Day: 12/24/15
Level 1 & 2:
METCON:
45 min cap
“12 Days of Christmas”
Start at 1, then 2,1, then 3,2,1…. Etc until you finish the 12
1- 100 meter run
2- Snatch 95/65 115/75
3- Back Squats 95/65 115/75
4- Burpees
5- HSPU
6- Toes-To-Bar / Knees-To-Elbows
7- Pull Ups
8- KBS 50/35
9- Wall Balls 20/14
10- Push Ups
11- Double Unders (33 singles)
12- Man Makers 40/20

Video:

9:30am CHRISTMAS WOD CREW ROCKING IT!!!! M.D.I. Of the Day: 12/24/15 Level 1 & 2: METCON: 45 min cap "12 Days of Christmas" Start at 1, then 2,1, then 3,2,1…. Etc until you finish the 12 1- 100 meter run 2- Snatch 95/65 115/75 3- Back Squats 95/65 115/75 4- Burpees 5- HSPU 6- Toes-To-Bar / Knees-To-Elbows 7- Pull Ups 8- KBS 50/35 9- Wall Balls 20/14 10- Push Ups 11- Double Unders (33 singles) 12- Man Makers 40/20 —- 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 #alltheweight #notepunga #youwelcome #lilenginethatcould #happy #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #nike #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti

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EPIC 12 days of Christmas WOD @crossfitmdi I call these peeps my family because we invest in each other’s lives. It’s more than a workout. It’s faith, family & fitness! Great job today peeps! Have a blessed Christmas peeps! Epic DAY!

Blog 112
This is my barbell. There are many like it, but this one is mine. It is my life. I must master it as I must master my life.
My barbell is human, even as I am human, because it is my life. Thus, I will learn it as a brother. I will learn its weaknesses & strengths. I will keep my barbell clean and ready, even as I am clean and ready. We will become part of each other.
Before God I swear this creed. My barbell and I are the defenders of health & fitness. We are the masters of our enemy. We are the saviors of my life. (The CFMDI WAY)
Motivation! Dedication! Inspiration! Preserving the Sexy

Video:

Blog 112 This is my barbell. There are many like it, but this one is mine. It is my life. I must master it as I must master my life. My barbell is human, even as I am human, because it is my life. Thus, I will learn it as a brother. I will learn its weaknesses & strengths. I will keep my barbell clean and ready, even as I am clean and ready. We will become part of each other. Before God I swear this creed. My barbell and I are the defenders of health & fitness. We are the masters of our enemy. We are the saviors of my life. (The CFMDI WAY) Motivation! Dedication! Inspiration! Preserving the Sexy Follow us: : CrossFit MDI Instagram: @crossfitmdi Instagram: @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #peacocklou #dadstachelou #croptopkillas #onlysuperheroswearspandex #spandexgotyoufeelingsometypeofway #liveasanexample #alltheweight #notepunga #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti

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Yoga Tonight! Tuesday WOD!

Tonight!!! 7pm YOGA!!!! Don’t miss it!!! PEEPS DONT FORGET TONIGHT AT 7PM! Yoga Tuesday’s!!! How important is yoga to what we do in CrossFit? ALL THE IMPORTANT!!! 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

Coaching 6am crew with my assistant coach Olivia Lynn. Caught her working on box overs. She is the future. Great job morning crew! You guys are an inspiration.

Video:

Coaching 6am crew with my assistant coach Olivia Lynn. Caught her working on box overs. She is the future. Great job morning crew! You guys are an inspiration. —- 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 #alltheweight #notepunga #youwelcome #lilenginethatcould #happy #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #nike #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti

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The world is changed by your example, not by your opinion. Let’s lead our community to health & happiness peeps! Time to preserve the sexy!
Photo by: Cid
Athletes: Pat & Steven
M.D.I. Of the Day: 12/7/15
Level 1: METCON: Tabata Tuesday:
Station 1: row
Station 2: jumping squats 24/20
Station 3: Ball slams 45/30
Station 4: KB clean & jerk 75/55
Station 5: HRPU
Station 6: over head KB lunge
Station 7: sprints
—-
Level 2: SKILL:
5 Min EMOM:
Elite: 5 reps of Unbroken Toes to Bar to Pull Up to Chest to Bar
RX: 3 Pull Ups 3 Chest To Bar
Scaled: 6 Toes to Bar 10 Push Ups

METCON:
4 Rounds:
12 Push Press (115/75) (95/65)
12 Sit Ups (Elite- 10 GHD)
12 Squat Cleans (115/75) (95/65)

Our amazing peep Txomin from Optimum Nutrition always taking care of our CrossFit M.D.I. community & coaches with nothing but quality supplements!
Thank you for always helping us get healthier & happier with correct: proteins & recoveries!
Please make sure you follow @optimumnutrition for all your supps!

Wonderful Wednesday! 6am team setting the tone for the day!

Wonderful Wednesday! 6am team setting the tone for the day! Let’s continue to help inspire the world!Motivation! Dedication! Inspiration! Preserving the Sexy!

M.D.I. Of the Day: 12/2/15
Level 1:
Fundamentals: Jerks of the rack
Skill: Rig holds
5 sets of .30 seconds
—-
Metcon:
5 minute EMOM:
5 wall ball burpees
—-
7 minute AMRAP:
5 KB swings
10 step ups
15 k2e
—-
9 minute EMOM
5 Bent over Rows
10 KB deadlifts
15 arm haulers
—-
Level 2:
STRENGTH:
Deadlifts(5/3/1 Week 2 Day 2)
(20 min cap)
5 @55% of Max
5 @65% of Max
5 @75% of Max
METCON:
EMOM: 5 min
2 Turkish get ups
10 Lunges
EMOM: 10 min
Even: 45 sec Max Distance overhead Barbell Carry
Odd: 20 Deadlifts
* Every time the bar is dropped before the set is over do 5 Burpees*
—-

Video:

Wonderful Wednesday! 6am team setting the tone for the day! Let's continue to help inspire the world!Motivation! Dedication! Inspiration! Preserving the Sexy! M.D.I. Of the Day: 12/2/15 Level 1: Fundamentals: Jerks of the rack Skill: Rig holds 5 sets of .30 seconds —- Metcon: 5 minute EMOM: 5 wall ball burpees —- 7 minute AMRAP: 5 KB swings 10 step ups 15 k2e —- 9 minute EMOM 5 Bent over Rows 10 KB deadlifts 15 arm haulers —- Level 2: STRENGTH: Deadlifts(5/3/1 Week 2 Day 2) (20 min cap) 5 @55% of Max 5 @65% of Max 5 @75% of Max METCON: EMOM: 5 min 2 Turkish get ups 10 Lunges EMOM: 10 min Even: 45 sec Max Distance overhead Barbell Carry Odd: 20 Deadlifts * Every time the bar is dropped before the set is over do 5 Burpees* —- 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 #alltheweight #notepunga #youwelcome #lilenginethatcould #happy #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #nike #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti

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Hey peeps don’t forget we have a toy drive going on! Let’s make sure the children have a great Christmas! Toy drive goes on till 12/24 9:30 am! This is our 3rd annual toy drive for Smiling Faces Forever Foundation! Let’s make it EPIC FOR THE KIDS!

Tonight!!! 7pm YOGA!!!! Don’t miss it!!! PEEPS DONT FORGET TONIGHT AT 7PM! Yoga Tuesday’s!!! How important is yoga to what we do in CrossFit? ALL THE IMPORTANT!!! 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

It’s almost time peeps!!! Who’s excited?! 🙋🏽 A couple of reminders… REMEMBER It’s a Xmas PJ PARTY! CLOTHES ARE A MUST!! Lol! Prize for most festive pjs (male and female)! It’s a POTLUCK so bring something yummy!! It’s a BYOB if you want to spice up the night ! 🍾🍺! WHITE ELEPHANT bring a gift between 10-20$ (get creative) those who bring a gift will be the only ones to participate in the exchange!!! ANY OTHER QUESTIONS PLEASE STOP BY THE FRONT DESK! DON’T BE A MISFIT AND CONE JOIN THE FUN!
We still need your help! Any tables or extra decorations you will be utilizing please don’t hesitate to drop them off BY 12/4 8pm!