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Fun Friday peeps!!! Let's end the week making you a healthier & happier you so you can inspire your friends,
Family & loved ones to do the same.

1/19/18: WOD

STRENGTH
Back Squats (20 Min)
(4 Sets) of [email protected]%
METCON:
Set up into 4 stations for each athlete to transition to
16 Min EMOMP:
Min 1: 6 Ground to Overhead (135/95) (95/65) (12 KB Ground to Overhead)
Min 2: 12 TTB (20 Knees to Waist)
Min 3: 24 KB Deadlifts (70/53) (53/35)
Min 4: 36 Double Unders (50 Singles)
----- Love,
The MDI Team
#liveasanexample #bestcommunityinOrlando #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #happiness #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #animalkingdom #godsbox #family #peoplesbox
We are grateful & honored that Jason & Roz from @ownyoureating came into our box last night to Teach our peeps about the importance of tracking & hitting our macros.
Food is a gift & should be enjoyed. No food is bad. It's all fuel & we can enjoy life with the foods we want as long as we do it responsibly.
Follow them @ownyoureating
Love,
The MDI Team
#liveasanexample #bestcommunityinOrlando #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #happiness #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #animalkingdom #godsbox #family #peoplesbox
Today's the day peeps!!! Do not miss out on this Nutrition seminar peeps by the best in the biz @ownyoureating
Nutrition is so important!!! Let us at CrossFit MDI help!

Order you tickets asap on their site www.ownyoureating.com

Please remember because of the seminar there will be no 6pm or 7pm classes at all!!! Please come in at 5pm for class.

Love,
Coaches & Staff of CFMDI

Follow us:
Facebook: CrossFit MDI
Instagram: @crossfitmdi & @mehmehmdi
Twitter: @crossfitmdi
Snap Chat: @mr_pts
Yelp: CrossFit MDI

#liveasanexample #bestcommunityinOrlando #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #happiness #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #animalkingdom #godsbox #family #peoplesbox
MDI PEEPS! Do you want to win 2 Free Months Membership at CrossFit MDI or a MDI goodie bag?? Starting February 5th, all active MDI members have the chance to win by playing our MDI BINGO CHALLENGE.

It’s really easy to play... complete a challenge and one of your MDI coaches will mark off your bingo square. The first to fill in all of the red squares wins an MDI goodie bag. The first to fill all of the squares will win 2 free months!
Bingo Board will be available on Monday February 5th. Please contact any of our coaches with any questions.

Love,
The MDI Team
#liveasanexample #bestcommunityinOrlando #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #happiness #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #animalkingdom #godsbox #family #peoplesbox
Don't miss out peeps!!! Get your nutrition dialed in!!! Own your eating!!! You asked for the amazing @ownyoureating peeps to come back so guess what? Jason & Roz are coming back! Do not miss out on this amazing seminar.
January 17, 2018!
Order you tickets asap on their site www.ownyoureating.com

Love,
Coaches & Staff of CFMDI

Follow us:
Facebook: CrossFit MDI
Instagram: @crossfitmdi & @mehmehmdi
Twitter: @crossfitmdi
Snap Chat: @mr_pts
Yelp: CrossFit MDI

#liveasanexample #bestcommunityinOrlando #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #happiness #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #animalkingdom #godsbox #family #peoplesbox
Think about the positives in your life as soon as you wake up. You may have a long day ahead, but positive thinking will set you straight.

Monday WOD: 1/15/18

PTS Fit:

Warm up:
200 meter jog
20 jumping jacks
10 lunges per leg
:30 side plank r
:30 side plank l

Metcon: 4 Rounds
Run 400 meter
30 weighted step ups
20 slam balls
100 singles
10 DB Thrusters

Here work:
100 flutter kicks per leg ----- CrossFit:

Skill: HSPU

METCON:
4 Rounds For Time: (20 Min Cap)
15 HSPU (8 Kick Ups + Descend)
200 Meter Run with Log (SX: 20# Wall Ball)
20 OH Barbell Lunges (75/55) ----- Love,
The MDI Team
#liveasanexample #bestcommunityinOrlando #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #happiness #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #animalkingdom #godsbox #family #peoplesbox
We look forward to see you all at CrossFit MDI today peeps.

Saturday Class Times:
9:30am PTS Fit
11:00am WeightLifting
12:00pm CrossFit

Love,
Coaches & Staff of CFMDI

Follow us:
Facebook: CrossFit MDI
Instagram: @crossfitmdi & @mehmehmdi
Twitter: @crossfitmdi
Snap Chat: @mr_pts
Yelp: CrossFit MDI

#liveasanexample #bestcommunityinOrlando #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #happiness #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #animalkingdom #godsbox #family #peoplesbox
One thing we pride 2018 MDI 4.0 is the consistent cleaning & up keep of everything. We are proud of this building & hope to share its awesomeness to every class & anyone that walks in it.
We are all set up for our Friday night classes at 5 & 6pm.

Love,
The MDI Team
#liveasanexample #bestcommunityinOrlando #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #happiness #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #animalkingdom #godsbox #family #peoplesbox
Nutrition is so important!!! Let us at CrossFit MDI help!

Don't miss out peeps!!! Get your nutrition dialed in!!! Own your eating!!! You asked for the amazing @ownyoureating peeps to come back so guess what? Jason & Roz are coming back! Do not miss out on this amazing seminar.
January 17, 2018!
Order you tickets asap on their site www.ownyoureating.com

Love,
Coaches & Staff of CFMDI

Follow us:
Facebook: CrossFit MDI
Instagram: @crossfitmdi & @mehmehmdi
Twitter: @crossfitmdi
Snap Chat: @mr_pts
Yelp: CrossFit MDI

#liveasanexample #bestcommunityinOrlando #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #happiness #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #animalkingdom #godsbox #family #peoplesbox
User Image crossfitmdi Posted: Jan 12, 2018 2:36 AM (UTC)
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Great class tonight peeps!!! We hope to see you tomorrow for Fun Friday aka Fuego Friday aka Fiesta Friday Team!!! WOD: 1/12/28
STRENGTH
Back Squats (20 Min)
(3 Sets) of [email protected]%
METCON:
For Time: (18 Min Cap)
5-4-3-2-1
Squat Snatch (80% of your 1RM)
200 Meter Run

Level 1 will double reps & use KB.

Love,
The MDI Team
#liveasanexample #bestcommunityinOrlando #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #happiness #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #animalkingdom #godsbox #family #peoplesbox
Don't miss out peeps!!! Get your nutrition dialed in!!! Own your eating!!! You asked for the amazing @ownyoureating peeps to come back so guess what? Jason & Roz are coming back! Do not miss out on this amazing seminar.
January 17, 2018!
Order you tickets asap on their site www.ownyoureating.com

Love,
Coaches & Staff of CFMDI

Follow us:
Facebook: CrossFit MDI
Instagram: @crossfitmdi & @mehmehmdi
Twitter: @crossfitmdi
Snap Chat: @mr_pts
Yelp: CrossFit MDI

#liveasanexample #bestcommunityinOrlando #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #happiness #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #animalkingdom #godsbox #family #peoplesbox
User Image crossfitmdi Posted: Jan 11, 2018 10:34 AM (UTC)
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0 Normal
Inside or outside this box is made with love!!! ThankFul Thursday WOD: 1/11/18

Warm up: Sally up & Sally down

Metcon:

5 Rounds:
10 Bent over Rows
10 Goblet squats

4 Rounds:
20 SDHP
20 Bicep curls

3 Rounds:
200m Farmer Carry
30 kb Reverse Lunges ----- Love,
The MDI Team
#liveasanexample #bestcommunityinOrlando #youwelcome #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #happiness #fitness #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #npti #animalkingdom #godsbox #family #peoplesbox