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You are made to make a difference, so embrace every opportunity to do so.

Wonderful Wednesday WOD is here:
1/24/18

PTS Fit:

Warm up: 400 meter run then Yogi style warm up.

10min. EMOM: (In the same minute)
10American KB Swings
10Reverse Lunges (Body Weight)

10min. EMOM:
Odd: 200m Run
Even: 40 singles
10min. Ab Section...
2 Rounds:
1min. Plank
1min. of Slam Balls
1min. of Flutter Kicks
1min. of TTB
1min. Rest
----- CrossFit:

STRENGTH
Bench Press
(3 Sets) of 5@AHAP “Gian’s Birthday WOD”
METCON:
26 Min AMRAP:
1 Squat Clean (85-88% of your 1RM)
24 Sit Ups (RTG: 12 GHD)
19 Push Ups
92 Double Unders
——- 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
This mornings 6am team warming things up!!! At MDI a huge thing we have to offer is our culture. Culture is created and driven by our coaches. A few great things we strive for: 1) Good movement and standards, 2) Positivity and fun. Good movement and standards allow our peeps to stay safe and see improvement.
Positivity and fun create an environment our peeps want to be in, push themselves, and keep coming back for more.
Our coaches & owner all want to make sure that we are the best hour of your day? We want to make sure you smile throughout the class!

Our Motto: Motivation, Dedication, Inspiration. Preserving the Sexy!

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
It is not all about talent. It’s about dependability, consistency, being coachable, and understanding what you need to do to improve.
I’m working on a better Lou daily peeps. Fun workout this morning. Time for breakfast with Olivia & errands.

I wish you peeps greatness. 🙏🏼 #crossfitmdi #godsbox #cfmdi #preservingthesexy #heath #happiness #faith #family #fitness #mdi4point0 #thelopezadventures2018 #crossfit #macros #motivation #dedication #inspiration #Orlando #florida #tattoo #metamaxworks
User Image livinglegendlou Posted: Jan 22, 2018 7:54 PM (UTC)

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Olivia Lynn & Papa Chronicles: Preserving the Smile! Teaching Olivia to keep them teeth clean. Not bad for a 3 year old. 👍🏼🦄
I am a proud papa.

#crossfitmdi #godsbox #cfmdi #preservingthesexy #heath #happiness #faith #family #fitness #mdi4point0 #thelopezadventures2018 #crossfit #macros #motivation #dedication #inspiration #Orlando #florida #tattoo #metamaxworks
Blog Life Lou:

Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do.
So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.
Excited, nervous & ready. Today starts a new chapter for my family & I. I will be at the box full time & with Olivia Lynn full time.
It will take a few days to get accustomed & to set a balance schedule of work, training & home schooling. So many new exciting changes. My heart is happy. Wepa Operation Trophy Husband Lou aka Mr. Mom in full effect. 🦄😜🙏🏼🕺🏼 This will be amazing for my family. MDI will grow even more. My daughter will get to be taught & coached by her papa. How cool is that!

#crossfitmdi #godsbox #cfmdi #preservingthesexy #heath #happiness #faith #family #fitness #mdi4point0 #thelopezadventures2018 #crossfit #macros #motivation #dedication #inspiration #Orlando #florida #tattoo #metamaxworks
Focus peeps!!! Monday is here!!! Let’s change the world.

1/22/18 WOD:

PTS Fit:

Warm up: 400 meter run then dynamic

Metcon: 20min. to get as far as possible...
90 Air Squats
80 Push Press
70 Double Unders
60 SDHP's
50 Push-Ups
40 Box Jumps 24/20
30 Cal Bike
200m Run
10 Wall Climbs

Rest 5min.

2 Rounds:
1min. Plank (with weight if possible)
1min. Russian Twist (bodyweight)
1min. Plank
1min. Bicycle Abs
1min. Rest
———— CrossFit:

ABS
Alternate between:
GHD Sit Ups & Hollow Sit Ups
Elite: 4x15 GHD, 4x5 hollow sit ups
RX: 4x12 GHD, 4x5 hollow sit ups
SX: 4x8 GHD, 4x5 hollow sit ups
Everyone should do the GHD
METCON:
For Time: (16 Min Cap)
50 Wall Balls (20/14)
40 OH Barbell Lunges (95/65)
30 Deadlifts (225/155) ———— 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
An important aspect of a good coach-athlete relationship is the coach’s ability to understand each athlete as an individual and to tailor his/her coaching style to suit those needs.
My coach @gregory_mdi_coach knows me well. I think I drive him crazy half the time. 😜🔥🦄 #crossfitmdi #godsbox #cfmdi #preservingthesexy #heath #happiness #faith #family #fitness #mdi4point0 #thelopezadventures2018 #crossfit #macros #motivation #dedication #inspiration #Orlando #florida #tattoo #metamaxworks
User Image crossfitmdi Posted: Jan 20, 2018 1:52 PM (UTC)
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8am Meta Max crew getting after it!!! Wepa!!! Don't forget peeps we have class today at: 9:30am, 11am & 12pm. We look forward to see you at MDI 4.0.

#crossfitmdi #godsbox #cfmdi #preservingthesexy #heath #happiness #faith #family #fitness #mdi4point0 #thelopezadventures2018 #crossfit #macros #motivation #dedication #inspiration #Orlando #florida #tattoo #metamaxworks
Absolutely love the new home of CrossFit MDI. My family, coaches & I have built the strong foundation of love, community, organization, cleanliness & pure art expression here.
I look forward to the new chapters we will write here.

We hope to see you for class tonight at 5pm or 6pm.

#crossfitmdi #godsbox #cfmdi #preservingthesexy #heath #happiness #faith #family #fitness #mdi4point0 #thelopezadventures2018 #crossfit #macros #motivation #dedication #inspiration #Orlando #florida #tattoo #metamaxworks
Blog Life: Current mood Jova Lou!

Every time I hit the ground I bounce up like round ball.

Look scrapper I got Olivia to look after.

I'm not looking at you dudes, I'm looking past ya.

I thought I told you characters I'm not a rapper.

Can I live? I told you in 2012
that I came to take this shit and I did, handle my biz.

I scramble like Randall with his
Cunningham but the only thing running is numbers fam.

PTS held you down six summers, damn, where's the love?

Feeling like the Lou of old! Antibiotics, inhaler & cough meds in sync all working. It felt amazing to coach & do a small bit of lifting. Still no Metcon work but I am happy just to be moving out of bed.

Happy Friday peeps! I wish you blessings.
#crossfitmdi #godsbox #cfmdi #preservingthesexy #heath #happiness #faith #family #fitness #mdi4point0 #thelopezadventures2018 #crossfit #macros #motivation #dedication #inspiration #Orlando #florida #tattoo #metamaxworks