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!

Thursday WOD! 5k! Blog 135!

Thankful Thursday peeps! Thankful for all of our community.
Did you miss class today?
No worries: still have: 9am,5pm,6pm & 7pm.
M.D.I. Of the Day: 2/4/16
WARM UP:
Card Game Warm Up:
Each guest picks a random card and everyone does an exercise.
Ace- coaches do 10 Burpees
King- 20 jumping jacks
Queen- 15 sit ups
Jack- 10 Burpees to guests
1-10: guest chooses what everyone will do. (Ie: 10 seconds straddle hold or 9 air squats etc)
METCON:
10 min AMRAP:
10 Russian KBS
10 Box Step Ups with Plate
10 Sit Ups
3 minute rest
10 min AMRAP:
20 Flutter Kicks (each side)
15 Push Ups
20 Squats
3 minute rest
10 min AMRAP:
10 Leg Raises
100 Meter Run
10 Ring or Box Dips

Video:

Thankful Thursday peeps! Thankful for all of our community. Did you miss class today? No worries: still have: 9am,5pm,6pm & 7pm. M.D.I. Of the Day: 2/4/16 WARM UP: Card Game Warm Up: Each guest picks a random card and everyone does an exercise. Ace- coaches do 10 Burpees King- 20 jumping jacks Queen- 15 sit ups Jack- 10 Burpees to guests 1-10: guest chooses what everyone will do. (Ie: 10 seconds straddle hold or 9 air squats etc) METCON: 10 min AMRAP: 10 Russian KBS 10 Box Step Ups with Plate 10 Sit Ups 3 minute rest 10 min AMRAP: 20 Flutter Kicks (each side) 15 Push Ups 20 Squats 3 minute rest 10 min AMRAP: 10 Leg Raises 100 Meter Run 10 Ring or Box Dips —- 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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Next Saturday peeps!!! CFMDI inflatable 5k race!!! Get your tickets now!!!

The PTS way! Our core values!

Blog 135:
A leaders most powerful ally is his or her own example. Leadership is all about caring, daring & sharing! Caring for people, Daring to Act fearlessly & Sharing the success with all!
So, What happens when you leave your 225lb barbell out! You get held accountable! So… For every pound left out: 1 burpees penalty. That’s 225 burpees for time. I am a leader. I must set the example. If not then I need to be held accountable. So I will do the 225 burpees with a 30lb vest on! Sorry rest day! I will live as an example! Ohh & yes. I am in a singlet as well! WEPA spandex is cool but singlets are fresh!
Live as an example peeps! Have a blessed day.
Motivation! Dedication! Inspiration! Preserving the Sexy

Monday & Tuesday WOD & Blog 125! 3 months free!

Blog 125
Example is not the main thing in influencing others. It is the only thing. Live as an example!!! 285 for multiple reps felt ohh so good! Missed some & hit some. Still had a lot more in the tank peeps!
2016 is going to be an amazing year! More family time, more excellence for my CFMDI community! More continuing education! You will get more of me uncut & unfiltered! What you see is what you get!
Major core value: I will choose to live as an example. So when I pass, I will die a legend. The PTS Way.
The CFMDI coaches & team will help change your life through love & fitness.
Motivation! Dedication! Inspiration! Preserving the Sexy

Video:

Follow the Blog! #Repost @luisptslopez with @repostapp. ・・・ Blog 125 Example is not the main thing in influencing others. It is the only thing. Live as an example!!! 285 for multiple reps felt ohh so good! Missed some & hit some. Still had a lot more in the tank peeps! 2016 is going to be an amazing year! More family time, more excellence for my CFMDI community! More continuing education! You will get more of me uncut & unfiltered! What you see is what you get! Major core value: I will choose to live as an example. So when I pass, I will die a legend. The PTS Way. The CFMDI coaches & team will help change your life through love & fitness. Motivation! Dedication! Inspiration! Preserving the Sexy Follow us: : CrossFit MDI Instagram: @crossfitmdi Instagram: @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #D.onThetablelou #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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Terrific Tuesday WOD is out PEEPS!!
Coming together is a beginning. Keeping together is progress. Working together is success. Don’t ever forget that peeps! It’s about being healthy & happy!
M.D.I. Of the Day
Level 1:
Warm up:
Dynamic, lunges, around the circle, monster walks, grass grabbers,
Tabata Tuesday:
Hollow rocks
Push ups
Wall balls
Burpees
KB swings over head
KB squats
Concept row
—-
Level 2: MOBILITY:
(10 min)
– Hips
– Shoulders
– Wrists
STRENGTH: Back Squat (20 min cap)
10 @ 50%
8 @ 60%
6 @ 65 %
4 @ 70%
2 @ 75%

METCON: Partner E2MOM
Deadlifts 225/155
Muscle ups/C2B/Pull ups
Dubs
HSPU
Pistols
T2B
GHD Sit ups
Go for max reps in 2 min

Night class & Olivia getting in a great workout!!! What an awesome class!

Video:

Night class & Olivia getting in a great workout!!! What an awesome class! —- 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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My peeps always ask me what exercise gets you the best results? Squats! How many? All the squats! How heavy!? If your form is good & feeling good! Heavy as F***!

Are your habits today on par with your dreams for tomorrow? If you said no it’s ok. Start today! God is going to help you. If you allow me to, I would love to help as well! Send me an email telling me how fitness can change your life & I will train you for free for 3 months! Yes! Free! 3 months! Gods plan! Im his vessel! Love as an example.

Video:

https://www.instagram.com/luisptslopez/

Monday peeps!!! 6am stared strong let’s keep that ENERGY UP!!! 9am class next then 5,6 &7pm!!!
M.D.I. Of the Day: 1/18/16
Level 1: Fundamentals: Clean & Jerk

METCON: Motavational Mondays
10 min AMRAP
Bear crawl to each station
10 KB Thrusters
10 Pull ups
10 Burpee Climbovers
50 singles/ 25 Dubs
——-
10 min AMRAP
Duck Walk to each station
10 Double KB Snatch
10 K2E
10 Box Climbovers
10 Frog Kicks
—-
Level 2: Warm up:
Passive mobility: lizard, saddle,
—-
Strength: 20 minutes to establish a heavy clean & jerk
—-
Metcon:
10 rounds per person
2 person team:
20 calories row or air bike
15 goblet squats KB 50/35
10 burpees

Video:

Monday peeps!!! 6am stared strong let's keep that ENERGY UP!!! 9am class next then 5,6 &7pm!!! M.D.I. Of the Day: 1/18/16 Level 1: Fundamentals: Clean & Jerk METCON: Motavational Mondays 10 min AMRAP Bear crawl to each station 10 KB Thrusters 10 Pull ups 10 Burpee Climbovers 50 singles/ 25 Dubs ——- 10 min AMRAP Duck Walk to each station 10 Double KB Snatch 10 K2E 10 Box Climbovers 10 Frog Kicks —- Level 2: Warm up: Passive mobility: lizard, saddle, —- Strength: 20 minutes to establish a heavy clean & jerk —- Metcon: 10 rounds per person 2 person team: 20 calories row or air bike 15 goblet squats KB 50/35 10 burpees —- Motivation! Dedication! Inspiration! Preserving the Sexy Follow us: : CrossFit MDI Instagram: @crossfitmdi Instagram: @uh.meh.rican Twitter: @luisptslopez Yelp: CrossFit MDI #boxtoabusiness #miami2016 #primetimelou #peacocklou #dadstachelou #croptopkillas #tattedthuglou #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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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

Transformation Time!!!

Transformation Time!!! We are so proud of our community & peeps! They are our everything! Congrats Lilly boo for such an amazing change. Physically & mentally! We really do admire all your hard work in & out the gym! You are an inspiration to us all! Motivation! Dedication! Inspiration! Preserving the Sexy! That’s our Bar Bella!!

Tuesday & Wednesday WOD! CFMDI Christmas PJ Jam! CFMDI T-Shirts in stock!

Tuesday

Happy Bday to our Bar Bella & OLY coach Amielys “Murii” God bless you & we are so blessed to have you part of the team & familia. We wish you many more amazing Bdays & blessings. Today we WOD it up in your honor!!!
**CFMDI community make sure you give her a hug & a Happy Bday shout!
M.D.I. Of the Day: 11/14/15
Level 1:
METCON: Wod with me Wednesday
50 KB Snatches
100 m run ea.
50 Goblet Squats
100 m run ea.
100 Arm Haulers
100 m run ea.
100 Mountain Climbers
100 m run ea.
50 Lunges
100 m run ea.
50 Push ups
100 m run ea.
**Min 0-4 : Waiting partner does plank
Min 4-8: Flutter Kicks
Min 8-12: Bicycles
Min 12-16: Low Boat
Min 16-20: Squat hold
Level 2:
STRENGTH/SKILL:
Push Press (5/3/1 Week 6 Day 2)
5 @75% of Training Max
3 @85% of Training Max
1+ @95% of Training Max
1x AMRAP @Training Max

METCON:
10 Minute AMRAP
2, 4, 6, 8, 10, 12,14…
Pistols
25 ft. Hand stand walk/ 2 wall walks
10 Minute Cap
21-15-9
OH Squats
SDHP 95/65
*30 DU/ 60 SU*

6am class singing Happy Bday to @wonder_barbella we love our Murri & OLY coach!!!

6am class singing Happy Bday to @wonder_barbella we love our Murri & OLY coach!!! —- 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 12pm-1pm: Kick Boxing with Teach —- Sunday: PTS Barbell Clubz 9am-10am 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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Please welcome our newest Bar Bella to the CFMDI team! Ms. Amanda Chemel! She will be responsible for getting us all Supple every Tuesday at 7pm for Yoga Tuesday’s! A little background on Amanda aka Yogi she is Veteran & also a personal trainer who graduated top of her class at National Personal Training institute. She also teaches Yoga all over Central Florida at different Globo Gym Locations. She is an amazing spirit & soul! You can catch her woding it up & give her a high five! Welcome her to the CFMDI team!

Who remembers last year EPIC 1st annual Christmas PJ party?!!! Guess what it’s that time of year again!!!
Candy cane wishes and sugar plum dreams where having a pajama party filled with sweet things! Let’s celebrate the
holidays The MDI way! ⛄🎄
CROSSFIT MDI’s 2nd ANNUAL PJ XMAS PARTY!! It’s a tradition peeps!
When: December 5th
Where: Why at Crossfit Mdi of course!
It’s a potluck so bring your favorite holiday dish!! There will be games and a photo booth!! DJ Dou Rag Lou aka Peacock Lou on the wheels of steel coming out of Dj retirement that night! Of course it isn’t a party with out a white elephant exchange! **for questions speak to Jojo at the front desk**

PEEPS!!! All CrossFit M.D.I. Gear is in stock!!! Rep you BOX in style with our many selections of styles! **Battle of Los Animales Tanks are on sale right now for $10 BUCKS!!! WEPA! No ate Punga Missing out!

Monday

We took it old school PTS today at CFMDI. We will never forget how it all started. We have grown but the message has always remained the same. Preserving the Sexy! Health & Happiness! Live as an Example! Motivation! Dedication! Inspiration!
Do you need help becoming a healthier & happier you? Let us help!
M.D.I. Of the Day: 11/3/15
Level 1:
Warm up:
Dynamic & a 400 meter run.
METCON: Rotating intervals :30 per station/ :10 rest & 2 sets per station before rotating to next station.
2 Rounds
Battle Ropes
Lunges
Slam balls
Box jumps
KB Swings
Air dyne
Concept 2 row
Double KB bent over row
Tire Hits
**after each full round 400 meter run**
—-
Level 2:
SKILL:
10 min:
Pull Ups / Kipping
**If proficient then do 4×5 strict pull ups with desired weight**

METCON:
25 Min AMRAP:
“Don’t drop your balls”
200 Meter Run with Wall Ball
10 Wall Balls
10 Wall Ball Sit Ups (ball reaches behind head then in front of feet)
20 Wall Ball Lunges (10 L / 10 R)
(Wall Ball Weight 20/14)
** if you drop the wall ball, you must perform 5 Burpees **
—-

Video:

We took it old school PTS today at CFMDI. We will never forget how it all started. We have grown but the message has always remained the same. Preserving the Sexy! Health & Happiness! Live as an Example! Motivation! Dedication! Inspiration! Do you need help becoming a healthier & happier you? Let us help! M.D.I. Of the Day: 11/3/15 Level 1: Warm up: Dynamic & a 400 meter run. METCON: Rotating intervals :30 per station/ :10 rest & 2 sets per station before rotating to next station. 2 Rounds Battle Ropes KB Lunges Slam balls Box jumps KB Swings Air dyne Concept 2 row Double KB bent over row Tire Hits **after each full round 400 meter run** —- Level 2: SKILL: 10 min: Pull Ups / Kipping **If proficient then do 4×5 strict pull ups with desired weight** METCON: 25 Min AMRAP: "Don't drop your balls" 200 Meter Run with Wall Ball 10 Wall Balls 10 Wall Ball Sit Ups (ball reaches behind head then in front of feet) 20 Wall Ball Lunges (10 L / 10 R) (Wall Ball Weight 20/14) ** if you drop the wall ball, you must perform 5 Burpees ** —- 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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Monday WOD! Blog 80! Halloween Madness!

Monday

You say YOU can’t, but God says YOU CAN. You can become a healthier & happier you through fitness! We at CrossFit M.D.I. promise you nothing but excellence because you deserve it. Our coaches & staff are here to make sure you reach all your goals!
M.D.I. Of the Day 11/2/15
Level 1: Fundamentals: Turkish Get Ups
METCON:Stations- 1 min per Station 2 Rounds
Concept 2 Row
Russian Twists
Sprint 25 m, Run Backwards 25 m
Flutter Kicks
Tire Flips
Frog Kicks
Axle Bar Thrusters
Side Oblique Kicks
Rope Climbs
V-ups
Bear Crawls/Crab Walks
Push Ups
—-
Level 2: Warm Up:
3 rounds: pvc
10 OHS
10 Good mornings
10 lunges
10 around the world passes
STRENGTH/SKILL:
Back Squats (5/3/1 Week 6 Day 1)
(25 min cap)
5 @75% of Training Max
3 @85% of Training Max
1+ @95% of Training Max
1x AMRAP @Training Max
METCON:
Clean Complex 225/155 185/135 135/95
EMOM (10 rounds)
1 Power Clean + 1 hang Squat Clean + 1 Push Jerk + 1 Split Jerk
—-
3 Rounds
30 back squats 95/65
25 KB swings 50/35 40/25
20 floor press 95/65
10 KB Turkish get ups total 50/35 40/25
—-

Video:

6am class rocked it!!! That's how we start our week! Missed class no worries! Next class starts at 9am, 5pm, 6pm & 7pm! We hope to see you here! —- 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 Wednesday: 8pm PTS Barbell Club Wednesday: 8pm KickBoxing —- Saturday Classes: 9:30am Level 1 & 2 11am-12pm: PTS Barbell Club 12pm-1pm: Level 2 with Greg 12pm-1pm: Kick Boxing with Teach —- Sunday: PTS Barbell Clubz 9am-10am 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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Blog 80
To be glad of life, because it gives you the chance to love and to work and to play and to look up at the stars.
Standing in front of the most power rocket ship ever made to got to space. It’s so incredible what we have done as Americans & humans. The most beautiful feeling to share it with family. It’s our first trip to Kennedy Space center & we are Floridians. This pic symbolizes a lot. My Olivia Lynn is 10 months old & when she sees this pic as an adult I always want her to know to shoot for the moon! Her mother & I will always want her to dream big. If she fails it’s ok because momma & poppa will be there with here among the stars. I love you Meh Meh.
I will forever be a kid at heart. A dreamer. I choose to live as an example.
Thank you Kelby & Tyler for such an amazing gift to the Space Center. I will forever appreciate it.

Sunday

Ladies & Gents it’s a start of a new month! New goals! New classes! New times for Yoga & Bar Bell. Start your month of right with class today with Coach Greg at 12pm! Let’s become healthier & happier through fitness peeps!
M.D.I. Of The Day: 11/1/15
STRENGTH/SKILL:
8 min EMOM:
ODD: sprint 200 meters
EVEN: rest
METCON:
6 rounds for time:
15 wall balls 20/14
10 KBS 50/35
5 thrusters (155/105) (135/95)
-1 min rest between rounds-
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Saturday

Happy Halloween CrossFit M.D.I. community & familia! We hope you have an amazing day! God Bless & never forget to Preserve the Sexy!

Friday

Father & Son tame a beast at Battle of Los Animles! Today during the Fun Friday WOD will you tame the beast of a workout that the coaches programmed! It will be awesome to see our community come together to conquer this!
Photo: Papa & Son Man Crush & Chancita
Photo Cred: @ltevebaugh The Great!
Fun Friday WOD!
M.D.I. Of the Day 10/30/15
Level 1
Fundamentals : cleans
Metcon:
20 min amrap
200m run
40kb deadlifts
30 KB cleans
200m run
20 KB push presses
10 KB lunges
**frog kicks every minute 1 – min 1, 2 – min 2…..
10 min EMOM:
12 push-ups
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Level 2
WARM UP: 8-10 min
– Shoulder stretches with band
– lunge hold with band
– Bergenor With Barbell
3 rounds:
10 air squats
10 push ups
“”Hollyman” Hero WOD
40 min cap (counting up):
30 Rounds For Time:
5 Wall Balls 20/14
3 HSPU
1 Power Clean (225/145) (185/125)
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