CFMDI News · WODS

Monday! Tues! Wednesday BLOG & WODS!

Wednesday

Video:

6am crew is so amazing!!! We are so proud!!! Night class les be ready work peeps!!! Love,
Coaches & Staff of CFMDI

 

 

 

Blog Life:

I hope I have given the people that I’ve touched the optimism & the desire to achieve their goals. A major goal of mine is to inspire you & to show you to have fun in the process.

My body is was fatigued, my mind was foggy, my body is so sore this morning. I wanted to sleep & get snuggy in the covers with my family. All I could think about was leading by example to push my coaches, teammates, friends, family, community & students to be the best them.

Moral of story peeps is you will have those days you want to stop. It’s human. There is nothing more tempting then a snooze button & a nice bed, but peeps are depending on you! I am depending on you!

Thank you @kkarre_nn For the pushing me daily. Our dance moves ate the talk of the town!! Lol

Sometimes peeps you gotta them old school tra tra dance reggaeton moves.

2nd video of @thegranitegames WOD! 2nd round into 185 oHs squats 16 minutes was tasty!!!

Live as an example peeps!

 

Video:

 

Blog Life: I hope I have given the people that I've touched the optimism & the desire to achieve their goals. A major goal of mine is to inspire you & to show you to have fun in the process. My body is was fatigued, my mind was foggy, my body is so sore this morning. I wanted to sleep & get snuggy in the covers with my family. All I could think about was leading by example to push my coaches, teammates, friends, family, community & students to be the best them. Moral of story peeps is you will have those days you want to stop. It's human. There is nothing more tempting then a snooze button & a nice bed, but peeps are depending on you! I am depending on you! Thank you @kkarre_nn For the pushing me daily. Our dance moves ate the talk of the town!! Lol Sometimes peeps you gotta them old school tra tra dance reggaeton moves. 2nd video of @thegranitegames WOD! 2nd round into 185 oHs squats 16 minutes was tasty!!! Live as an example peeps! Motivation! Dedication! Inspiration! Preserving the Sexy #simplelou #livinglegendlou #blueprintlou #primetimelou #peacocklou #leanedoutlou #snackinandrackin #liveasanexample #macrolou #questionablelou #godschild #crossfitmdi #cfmdi #crossfit #faith #family #fitness #blessed #health #motivation #dedication #inspiration #orlando #florida #nalgaprobs #macros #food #ptsmade #preservingthesexy #npti

A post shared by Mr. PTS "Luis A. Lopez III" (@luisptslopez) on

 

Yoga Tuesdays at CFMDI is the bomb!!! Great job team getting flexy! Time to rest because tomorrow’s workout will be tasty!!!

PTS Fit:

Warm up: Yoga Influenced

Metcon: 7 Rounds 22 minute cap

5 KB snatches
10 wall balls
15 box jumps

Rest

8 Minute EMOM:

Odd: 100 meter sprint
Even: 30 Dips
—–

CrossFit:

WARM UP
200 Meter Run then
3 Rounds:
5 Snatch Grip Deadlifts
5 Hang Snatch Pulls
5 Squat Snatches
15 Second Dead Hang Twists from Pull Up Bar

STRENGTH
Snatch
(5 Sets) of 2@80%

METCON
6 Rounds for Time: (25 Min Cap)
10 Thrusters (95/65)
15 Pull Ups

 

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Blog Life: Fitness has been a journey for me since 2003!

I started to see all the weight I gained from djing late nights & going out to eat my wife & just poor health choices I made then.

Fitness changed my life. Fitness made me a better human inside & out. I thank God for movement. I thank the sweet baby jesus who is 6lbs & 4oz for health & happiness.

What’s really cool is even to this day as I fight to become a better me. As I fight to inspire my family, friends, community & students. My wife & beast friend of 17 years has always seen me as the same. Just Lou from the block. Just Lou a military brat with dreams of changing the world through fitness.

I use to ask her how did you see me? How come you didn’t tell me what I was doing to my self? Her answer has always been I only see love when I see you Luis. I didn’t see anything else. 😢 17 years she has seen my progress. 17 years I love her even more. We now have a beautiful 2 year old who will know fitness! She will know love! She will know health & happiness.

Is it easy? Nope! Did it happen over night? Nope! Does it hurt? Yes! Will it be a battle? Yes!

How bad do you want to be a healthier & happier you? If you want it!!! I promise to help.

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Terrefic Tuesday peeps!!! We have so many options today for classes team.

PTS Fit
CrossFit
Yoga at 7pm

We hope to see you in!!!

6/20/17

PTS Fit:

Warm Up: 4 Rounds
100 meter row
5 push ups
5 sit-ups

Metcon: 6 rounds

1 minute plank each round

Then

22 minute Amrap
10 KB Deadlifts
8 KB Hang Power Cleans
6 KB Shoulder to Overhead
—–
Here work:

3 x 20 crunches
3 x 20 Russian twist
3 x 20 v ups
—–

CrossFit:

WARM UP
Hip and Leg Mobility

STRENGTH
Front Squats
(4 Sets) of 3@85%

METCON
Team of 2:
18 Min AMRAP:
8 Burpee Box Jumps (24/20”)
100 Meter Run

One person completes a full round before tagging in partner

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Peeps!!! 5 year Anniversary this weekend!!! Saturday 6/24/17! Come in!!! We would love to celebrate this huge milestone with you!!!!

5 years of changing lives in our community to become healthier & happier!

Event starts at 11am to 4pm:

We will have a fun workout at 11!

Bounce House

BBQ & PotLuck

Raffles

Games

Live music

Plus a lot of love & hugs!!!

Love,
Coaches & Staff of CFMDI

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Blog Life:
Repetition! Repetition! Repetition! My father & mentors have taught me that.
Monday started off just like I wanted. With LOVE!!! ❤️🙏🏼 Session one of @metamaxconditioning With my familia. Clean & Jerks & a tasty ring muscle up WOD.
Thank you coach for helping me become better everyday/ @gregory_mdi_coach
Live as an example peeps!
Motivation! Dedication! Inspiration! Preserving the Sexy

 

Video:

 

Blog Life: Repetition! Repetition! Repetition! My father & mentors have taught me that. Monday started off just like I wanted. With LOVE!!! ❤️🙏🏼 Session one of @metamaxconditioning With my familia. Clean & Jerks & a tasty ring muscle up WOD. Thank you coach for helping me become better everyday/ @gregory_mdi_coach Live as an example peeps! Motivation! Dedication! Inspiration! Preserving the Sexy #simplelou #livinglegendlou #blueprintlou #primetimelou #peacocklou #leanedoutlou #snackinandrackin #liveasanexample #macrolou #questionablelou #godschild #crossfitmdi #cfmdi #crossfit #faith #family #fitness #blessed #health #motivation #dedication #inspiration #orlando #florida #nalgaprobs #macros #food #ptsmade #preservingthesexy #npti

A post shared by Mr. PTS "Luis A. Lopez III" (@luisptslopez) on

 

Monday is here peeps!!! New week to become healthier & happier!!! A new week to become a better us.

6/19/17

PTS Fit:

Warm up: 2 Rounds
20 jumping jacks
20 butt kicks
20 good mornings
20 squats
100 meter run

10 MINUTE EMOM
1st Minute – 15 Plate Curl to Press�2nd Minute – 50 Double Unders or 70 Single Unders
�Rest 2 Minutes
then

METCON: 20 minutes
FOR TIME
400m Run�30 Sit-ups�20 Heavy Slam Balls

Rest 2 Minutes

Good Stretch
—–

CrossFit:

Programmer: Greg
WARM UP
BUY IN: 250 Meter Row
3 Rounds:
10 Barbell Good Mornings
7 Power Cleans
5 Deadlifts

STRENGTH
7 Min EMOM: 3 Deadlift @~80% or AHAP

METCON
21-15-9: (20 Min Cap)
HSPU
Power Cleans (155/105) (135/95)
GHD Sit Ups (2:1 Butterfly Sit Ups… 42/30/18)
—–

Love,
Coaches & Staff of CFMDI

 

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CFMDI News · WODS

Thursday! Friday! Saturday & Blog!

Join and Like our CrossFit MDI Page peeps! We post all events, WODS and epicene daily! Also if you haven’t already left a review please do. WE would love to hear what you think about the Adult Disney.

 

Click here: https://www.facebook.com/crossfitmdi/?pnref=story

 

Super Saturdays aka Sabado Gigante at CrossFit M.D.I. aka Animal Kingdom aka Gods Box aka The Preserving the Sexy Palace was epic!!!!Thank you weekend crew for giving us your all!! Get rest & enjoy your family now! Please hydrate & own your eating peeps!

Love,
Coaches & Staff of CFMDI

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

 

 

Super Saturdays aka Sabado Gigante at CrossFit M.D.I. aka Animal Kingdom aka Gods Box aka The Preserving the Sexy Palace was epic!!!!Thank you weekend crew for giving us your all!! Get rest & enjoy your family now! Please hydrate & own your eating peeps! Love, Coaches & Staff of CFMDI Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi & @mehmehmdi Twitter: @luisptslopez 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

A post shared by CrossFit M.D.I. "Team PTS" (@crossfitmdi) on

 

 

Saturday peeps!!! We have so many amazing classes for you team. We would love to help you become a healthier & happier you.

Photo by: @fitrstudios

Saturday Class:
9:30 am PTS Fit
11:00 am Stars & Bars OLY
12:00pm Crossfit

Come in!!! Your first 3 classes are free.

Love,
Coaches & Staff of CFMDI

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

 

 

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Blog Life: Daddy & daughter workouts… Nothing too fancy peeps. Just love & hard work.

 

No big deal but where Kinda a big deal peeps!!! 2 years in a row we did it!!! Voted one of the top boxes in Orlando by the community!!! Wepa!!! The peeps have spoken.

We are honored! Grateful! We are beyond blessed!

Love,
Coaches & Staff of CFMDI

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

 

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Blog Life:

It’s very very rare because of everyone’s schedule that we can get 90% of the coaches together in one room!!! Today was magical & just what I needed!

These men & woman help me daily more than they will ever know. We are missing a few coaches & peeps but my heart is so happy to be able to have them all in tonight.

The box was filled with so much energy & love it was beautiful. I love you peeps! Sorry for EMO Lou but our 5 year anniversary is coming up & it brings out slot of emotions out of me.

Blood, sweat, tears & a whole lot of sexy in a pot of love is what our 2nd gone is built of.

CrossFit M.D.I. aka PTS Fitness Studio aka The preserving the sexy Palace aka Gods Box aka Animal Kingdom aka everyone’s favorite box favorite box! Wepa!!!

Live as an example peeps!

Motivation! Dedication! Inspiration! Preserving the Sexy

 

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Wonderful Wednesday in the books peeps!!! Great classes!!! Amazing community & epic coaching going down with love!!! The energy was out of this world!!!

Thursday WOD is here: 6/15/17

Warm up: Band & Ab mat mobitly

Metcon: Tabata

Air bike max effort
KB SDHP
Plate ground to over head
Lateral hops
DB over head squats
Sprints

Rest 2 minutes

3 sets of ring rows
3 sets of 10 single arm bent over rows
—–

Love,
Coaches & Staff of CFMDI

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

 

Video:

 

Wonderful Wednesday in the books peeps!!! Great classes!!! Amazing community & epic coaching going down with love!!! The energy was out of this world!!! Thursday WOD is here: 6/15/17 Warm up: Bands & Mobility # Metcon: Tabata Air bike max effort KB SDHP Plate ground to over head Lateral hops DB over head squats Sprints Rest 2 minutes 3 sets of 10 ring rows 3 sets of 10 single arm bent over rows —– Love, Coaches & Staff of CFMDI Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi & @mehmehmdi Twitter: @luisptslopez 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

A post shared by CrossFit M.D.I. "Team PTS" (@crossfitmdi) on

 

Peeps it’s Wednesday so you know what that means!!! Amazing classes at 5 & 6pm & then 7pm Stars & Bars weightlifting class! Wepa!!! Do not miss out!

Photo by: @fitrstudios

 

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CFMDI News · WODS

Monday! Tuesday! Wednesday! Blogs and WODS!

Wonderful Wednesday WOD is here peeps!!!

6/14/17:

PTS Fit:

Warm up:

Metcon: 20 minute Amrap:

10 burpees
20 goblet squats
30 sit-ups
400 meter run

Rest 2 minutes

EMOM: 10 minutes

Even: 30 hip extensions
Odd: 30 mountain climbers
—-

CrossFit:

Programmer: Greg
WARM UP
400 Meter Run then Shoulder Mobility and Lat Mobility
STRENGTH
Strict Pull Ups
RX: (8 Sets) of 5-8
SX: (10 sets) of 3-5
BG: 30 Singles of Decline Eccentric Pull Ups
***No bands or jumping allowed. The intention is to work your lats today***

METCON
Team of 3: (25 Min Cap)
3 Rounds for Time:
30 Two-Arm KB Deadlifts (70/53) (53/35)
36 Leg Lifts (Knees locked out, Toes Pointed)
42 Push Ups
48 Wall Balls (20/14)

If there is an off number of team mates, do 10/12/14/16 reps for each partner on the team.
—–

 

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Blog Life:
Leadership is not a Talk, it’s a Walk. Get up & the task done. I have learned that I don’t have to be the most talented person in the room but I will be the hardest worker on the floor.
I was never a born genetic athlete or really athletic my father just taught me to work.
I was a 275 lb over weight DJ with a dream to change the world. Gods plan woke me up & said hey Lou I’m going to transform you so you can help transform peeps & families from the inside out.
Always & forever that will be the goal. I’m not breeding games athletes. I am a fitness progressional who is changing lives & creating leaders to spread the message of health & happiness.

Meta Max sesh part 1
320 front squat triples & conditioning.

Live as an example peeps!
Motivation! Dedication! Inspiration! Preserving the Sexy

 

Video:

 

Blog Life: Leadership is not a Talk, it's a Walk. Get up & the task done. I have learned that I don't have to be the most talented person in the room but I will be the hardest worker on the floor. I was never a born genetic athlete or really athletic my father just taught me to work. I was a 275 lb over weight DJ with a dream to change the world. Gods plan woke me up & said hey Lou I'm going to transform you so you can help transform peeps & families from the inside out. Always & forever that will be the goal. I'm not breeding games athletes. I am a fitness progressional who is changing lives & creating leaders to spread the message of health & happiness. Meta Max sesh part 1 320 front squat triples & conditioning. Live as an example peeps! Motivation! Dedication! Inspiration! Preserving the Sexy #simplelou #livinglegendlou #blueprintlou #primetimelou #peacocklou #leanedoutlou #snackinandrackin #liveasanexample #macrolou #questionablelou #godschild #crossfitmdi #cfmdi #crossfit #faith #family #fitness #blessed #health #motivation #dedication #inspiration #orlando #florida #nalgaprobs #macros #food #ptsmade #preservingthesexy #npti

A post shared by Mr. PTS "Luis A. Lopez III" (@luisptslopez) on

 

TerrificTuesday Peeps!!!

6/13/17:

PTS Fit:

Warm up: Parking lot dynamic to enjoy the sun.

Metcon: 4 Rounds (18 minutes)

150 singles
30 Slam balls
15 Hand release push ups
5 box over Burpees

**every 3 minutes on the minute**
1 minute rig hold

Here work:
3 sets of 20 banded triceps push down
3 sets of 20 db curls
—–

CrossFit:

WARM UP
3 Rounds:
100 Meter Row or 0.1 Mile Bike
14 Alternating Lunges
10 KB Presses (Light Weight)
10 KB Floor Presses (Light Weight)

STRENGTH
Bench Press
(5 Sets) of 5@80-85%

METCON
4 Rounds for Time: (20 Min Cap)
400 Meter Run
12 Alternating DB Snatches (70/50) (50/35)
12 One Arm DB Lunges (70/50) (50/35)
—–

 

 

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We hope you can come celebrate with us on 6/24/17!!!

We have been open for 5 years & would love to have you all in to celebrate this big stepping stone.

5 years peeps wow!!! That’s 60 months of hugs & high fives.

That’s 1,825 Days & nights of preserving the sexy!

That’s 43,800 hours of changing lives!!! That’s two million six hundred forty thousand minutes of epicness at the Adult Disney.

The most important things is that the place has been filled with amazing coaching, programming & the best most loving community of all time.
Celebrate with us June 24, 2017 to celebrate 5 amazing years open at CrossFit M.D.I. Gods plan we welcome another 100 plus more years of helping our friends, family & community become healthier & happier through fitness.

 

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Jumping into a new week! Who is ready to become healthier & happier! It’s Monday peeps, let’s get after it.

6/12/17:

PTS Fit:

:

8 MINUTE EMOM:
8 – 10 push ups (knees or on toes)
�Rest as needed.
Then…

14 MINUTE AMRAP
500 meter run�40 Hanging Knee Raises�30 Wall Balls�20 KB Clean & press alternating �10 Jumping pull ups

Here work:

3 sets of 20 Leg lifts
3 sets of 20 bicycle kicks
—–

CrossFit:

WARM UP
BUY IN: 250 Meter Row
3 Rounds:
5 Barbell Power Cleans
5 Front Squats
5 Strict Press

STRENGTH
Front Squats
(2 Sets) of 4@75%
(2 Sets) of 4@80%
(2 Sets) of 3@85%

METCON
3 Rounds for Time:
15 Power Cleans (135/95) (115/75)
50 Double Unders / 150 Singles
15 HSPU
—-

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CFMDI News · WODS

Thursday & Friday WOD & Blogs!

Blog Life:

You know what day it is peeps!!! Snatches & Salsa!!!

Mr. PTS tip of the Day: Change the culture and the results will follow. I seen peeps get so caught up on being so serious & not having fun in the process.

Don’t lose the fun! Dance, laugh, smile & do it with passion. Your vibe attracts your tribe! Isn’t that right @ownyoureating

The day I ever make it to the big show in the masters division. Please Warn @thedavecastro @crossfitgames @crossfit @cfceo that I am bringing the best community & support system waving Puerto Rican, American & Colombian flags screaming & cheering! Man I may even bring a live salsa band playing all my jams!

Bro I may even text my boy @marcanthony to show up & sing!!!! Show time Lou!!!

Thank you @metamaxconditioning & Coach @gregory_mdi_coach always helping me bring out the best Lou.

Live as an example peeps!

Motivation! Dedication! Inspiration! Preserving the Sexy

 

Video:

 

Blog Life: You know what day it is peeps!!! Snatches & Salsa!!! Mr. PTS tip of the Day: Change the culture and the results will follow. I seen peeps get so caught up on being so serious & not having fun in the process. Don't lose the fun! Dance, laugh, smile & do it with passion. Your vibe attracts your tribe! Isn't that right @ownyoureating The day I ever make it to the big show in the masters division. Please Warn @thedavecastro @crossfitgames @crossfit @cfceo that I am bringing the best community & support system waving Puerto Rican, American & Colombian flags screaming & cheering! Man I may even bring a live salsa band playing all my jams! Bro I may even text my boy @marcanthony to show up & sing!!!! Show time Lou!!! Thank you @metamaxconditioning & Coach @gregory_mdi_coach always helping me bring out the best Lou. Live as an example peeps! Motivation! Dedication! Inspiration! Preserving the Sexy #simplelou #livinglegendlou #blueprintlou #primetimelou #peacocklou #leanedoutlou #snackinandrackin #liveasanexample #macrolou #questionablelou #godschild #crossfitmdi #cfmdi #crossfit #faith #family #fitness #blessed #health #motivation #dedication #inspiration #orlando #florida #nalgaprobs #macros #food #ptsmade #preservingthesexy #npti

A post shared by Mr. PTS "Luis A. Lopez III" (@luisptslopez) on

 

 

 

Fun Friday WOD is here peeps!!! Don’t stop!!! The weekend is almost over! Let’s continue to get healthier, happier & preserve the sexy!

6/9/17:

STRENGTH
Snatch
(2 Sets) of 2@70%
(2 Sets) of 2@75%
(2 Sets) of 2@80%

Or practice for Form. Barbell or PVC.

METCON
5 Rounds For Time: 22 Min Cap
10 Pull Ups/Jumping/ring toes
12 HSPU/kick ups/ HRPUx2
14 Burpees
—–

Love,
Coaches & Staff of CFMDI

 

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Thursday

 

6am team kicking butt!!! We hope to see you in for class peeps!!!

6/8/17:

PTS Fit & CrossFit:

5K for time:

Here work:
3 sets of 15 curls
3 sets of 15 GHD or 30 sit-ups
3 sets of 100 singles or 50 dubs

If raining:

METCON:
30 Min AMRAP:
25 Air Squats
25 Leg Lifts
25 Slam Balls
25 Russian KBS
25 KB DL
25 Slam Ball Sit Ups
—–

Love,
Coaches & Staff of CFMDI

 

Video:

 

6am team kicking butt!!! We hope to see you in for class peeps!!! 6/8/17: PTS Fit & CrossFit: 5K for time: Here work: 3 sets of 15 curls 3 sets of 15 GHD or 30 sit-ups 3 sets of 100 singles or 50 dubs If raining: METCON: 30 Min AMRAP: 25 Air Squats 25 Leg Lifts 25 Slam Balls 25 Russian KBS 25 KB DL 25 Slam Ball Sit Ups —– Love, Coaches & Staff of CFMDI Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi & @mehmehmdi Twitter: @luisptslopez 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

A post shared by CrossFit M.D.I. "Team PTS" (@crossfitmdi) on

 

CFMDI News · WODS

Saturday! Monday! Tuesday! Wednesday! WOD & BLOG!

Wednesday:

Blog Life:

Strong woman Wednesday! I am so blessed to have strong beautiful ladies in my life.

Olivia Lynn will have such great role models in her life. It’s exciting. She will know its ok to be strong, it’s ok to be different , its ok to have muscles, it’s ok to be her self.

Strong is beautiful! I love the 2nd picture of my wife & I. They say a picture is worth a thousand words. The pic sums up so much emotion for me. It’s 17 years of work & love! I love her more today then yesterday. The pic shows what hard work looks like. Whether it’s fitness, friendship, love, marriage, parenting or being a better human. Hands & knees we will always be there.

I love you @stephluv143 & My lil angel @mehmehmdi

Live as an example peeps!

 

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Wonderful Wednesday is here peeps!!!

Mr. PTS tip of the Day: Don’t compare your results to someone else’s. You can never be another person, you can only be a better version of yourself.

PTS Fit:

Warm up: Yogi influenced

Metcon: 15 minute Amrap

15 American KB Swings
12 HRPU
9 V-Ups

Rest than

6 Minute EMOM:
100 meter sprints
10 mountain climbers per leg

Rest than

Homework: A few yoga stretches
—–

CrossFit:

STRENGTH
Front Squats
(3 Sets) of 5@75%

METCON
Team of 2:
16 Min AMRAP:
200 Meter Row Each Partner (or 0.4 Mile Bike… no running)
2 Rope Climbs / 4 Ascend + Descends
—–

Love,
Coaches & Staff of CFMDI

 

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Terrific Tuesday WOD is out peeps!!! Remember slow progress is progress!!! We want to help you preserve the sexy!!! We want you to be a healthier & happier you.

6/6/17:

PTS Fit:

Warm up: PVC pipe 3 sets
10 pass throughs
10 over head squats
10 good mornings
10 trunk twist per side

Metcon: Tabata Stations
KB snatches
Air Bike (cals)
Vups
Farmers carry shrugs
Ball slams
Plate bent over rows
—-

Crossfit:

STRENGTH
Push Press
(4 Sets) of 8@70%

METCON
4 Rounds for Time: (18 Min Cap)
15 Power Snatches 95/65
12 Toes to Bar
9 OHS 95/65
—-

Love,
Coaches & Staff of CFMDI

 

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Monday Blog Peeps:

New week team! You know what that means! A new chance to become healthier and happier and new week to do epic things!

Today I woke up with more fire in my heart and blood then I have had in a while. I am going to be even a better husband, father, business owner, coach, teacher, human and if you thought I was hungry before WEPA my appetite is SAVAGE!!!

I want to inspire the world to be happy. I want to inspire you to smile! I want you to say Quad Father Lou aka Living Legend Lou aka Kinda a big deal but no big deal Lou dammit man because of MDI I feel comfortable in my own skin and that would bring me joy!

Meta Max Part 1
Heavy Snatches and man oh man I was on FUEGO!!!!!

 

Video:

 

Monday Blog Peeps: New week team! You know what that means! A new chance to become healthier and happier and new week to do epic things! Today I woke up with more fire in my heart and blood then I have had in a while. I am going to be even a better husband, father, business owner, coach, teacher, human and if you thought I was hungry before WEPA my appetite is SAVAGE!!! I want to inspire the world to be happy. I want to inspire you to smile! I want you to say Quad Father Lou aka Living Legend Lou aka Kinda a big deal but no big deal Lou dammit man because of MDI I feel comfortable in my own skin and that would bring me joy! Meta Max Part 1 @metamaxconditioning Heavy Snatches and man oh man I was on FUEGO!!!!! Live as an example peeps! Motivation! Dedication! Inspiration! Preserving the Sexy #simplelou #livinglegendlou #blueprintlou #primetimelou #peacocklou #leanedoutlou #snackinandrackin #liveasanexample #macrolou #questionablelou #godschild #crossfitmdi #cfmdi #crossfit #faith #family #fitness #blessed #health #motivation #dedication #inspiration #orlando #florida #nalgaprobs #macros #food #ptsmade #preservingthesexy #npti

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Monday peeps!!! Great things are happening for you as read this!!!!

Now get up & bring your butt to the box!!!

6/5/17:

PTS Fit:

Monday:

Warm up:
10 sit-ups
20 Push-ups
10 Inchworms
20 Hollow Rocks
10 scorpions per side
20 squats

Metcon: (22 min. Cap)

6 RFT:
200m Run
8 Burpee Box Jump Overs
10 KB Power Clean 5/5 alternating arms
** after each round 20 box dips**

Here work:

100 hip extensions
—–

CrossFit:

WARM UP

STRENGTH
Back Squats
(5 Sets) of 3@85%

METCON
20 Min AMRAP:
25 Deadlifts 135/95
50 Wall Balls 20/14
75 Push Ups
100 Double Unders / 200 Singles
—–

Love,
Coaches & Staff of CFMDI

 

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Always an honor & a blessing to be able to do what I do. I get to meet some amazing peeps in my life & long time friendships!!! Thank you Roz & Jason for educating my community & I. You had me at hello! LOL!!! Brother from another mother!

Repost @ownyoureating (@get_repost)
・・・
When was the last time you walked into a CrossFit affiliate and the coach made you hug all of your classmates…that’s right…HUG!
That’s just the way my #brotherfromanothermother #Quadzilla#QuadCleavageLou #kindaabigdeal #livinglegendlou #peacocklou@luisptslopez rolls…and it’s amazing.
I’ve said it many times the culture of your box trickles down from the top and @crossfitmdi oozes with family, fun, and of course sexiness!
We had such a blast with the blessed crew and know that we have made friends for life with Lou and Stephanie! We can’t wait to be back to the Adult Disney, aka God’s box, aka CrossFit MDI.

 

Video:

Always an honor & a blessing to be able to do what I do. I get to meet some amazing peeps in my life & long time friendships!!! Thank you Roz & Jason for educating my community & I. You had me at hello! LOL!!! Brother from another mother! Repost @ownyoureating (@get_repost) ・・・ When was the last time you walked into a CrossFit affiliate and the coach made you hug all of your classmates…that's right…HUG! That's just the way my #brotherfromanothermother #Quadzilla #QuadCleavageLou #kindaabigdeal #livinglegendlou #peacocklou @luisptslopez rolls…and it's amazing. I've said it many times the culture of your box trickles down from the top and @crossfitmdi oozes with family, fun, and of course sexiness! We had such a blast with the blessed crew and know that we have made friends for life with Lou and Stephanie! We can't wait to be back to the Adult Disney, aka God's box, aka CrossFit MDI. #cfmdi #crossfitmdi #love #health #happiness

A post shared by Mr. PTS "Luis A. Lopez III" (@luisptslopez) on

 

What an amazing seminar yesterday by Roz & Jason of @ownyoureating We learned so much knowledge about nutrition & macros & the science behind how it works.

We are excited to put our numbers to work. We are pumped to own our eating.

Good luck Roz & Jason on your tour. We know it will be epic & you will change lives.

The Adult Disney aka Gods Box aka CrossFit M.D.I. is your Orlando home whenever you are here.

Love,
Coaches & Staff of CFMDI

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CFMDI News · WODS

Memorial Day! Monday! Tuesday! Wednesday WODS & BLOGS!

Blog Life:

Having a blast during training with my @metamaxconditioning Team!

Big 70 lbs dumbell snatch bloopers at the end of training & lots of laughs. I attempted cycling with a dumbbell & man on man what a big difference. I finally got it at the end. Lol

Life is tough, but oh man life is so good. It’s a blessing & a gift.

Excited to teach & coach my peeps to greatness. Big event this weekend at our box! We have @ownyoureating Coming in to teach us nutrition & macros. This is open to all. We highly recommend taking this seminar. This is a big piece of the puzzle in your health & happiness.

Mr. PTS Tip of the Day: ★ Team spirit ★ Loyalty ★ Enthusiasm ★ Determination

Acquire and keep these traits and success should follow.

Live as an example peeps!

 

Video:

 

Blog Life: Having a blast during training with my @metamaxconditioning Team! Big 70 lbs dumbell snatch bloopers at the end of training & lots of laughs. I attempted cycling with a dumbbell & man on man what a big difference. I finally got it at the end. Lol Life is tough, but oh man life is so good. It's a blessing & a gift. Excited to teach & coach my peeps to greatness. Big event this weekend at our box! We have @ownyoureating Coming in to teach us nutrition & macros. This is open to all. We highly recommend taking this seminar. This is a big piece of the puzzle in your health & happiness. Mr. PTS Tip of the Day: ★ Team spirit ★ Loyalty ★ Enthusiasm ★ Determination Acquire and keep these traits and success should follow. Live as an example peeps! Motivation! Dedication! Inspiration! Preserving the Sexy #amrapmentality #livinglegendlou #blueprintlou #primetimelou #peacocklou #leanedoutlou #snackinandrackin #liveasanexample #macrolou #questionablelou #godschild #crossfitmdi #cfmdi #crossfit #faith #family #fitness #blessed #health #motivation #dedication #inspiration #orlando #florida #nalgaprobs #macros #food #ptsmade #preservingthesexy #npti

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Wednesday WOD

 

Wonderful Wednesday peeps!!! The coaches & team are all set up ready to help you become a healthier & happier you!!!

5/31/17

PTS Fit:

Warm up: 3 Rounds

100 meter run
20 African Bambata
20 hip circles
20 mountain climbers
100 jump rope

Metcon: 12 min amrap

10 KB Sumo DL High pull
12 KB snatches
5 Burpees

Rest: 2 minutes

EMOM 12

Odd 10 OH lunges *each round switch arm
Even 15 sit-ups

Rest 2 minutes

Here work:

3 sets of 15 strict shoulder press
3 sets of 30 dips on box
—–

CrossFit:

WARM UP
Wrist stretches then Barbell Warm Up for and Push Press Snatch

STRENGTH
Push Press (15 Min)
(4 Sets) of 3@80%

METCON
(22 Min Cap Total)
“Isabel”
30 Snatches (Power or Squat) (135/95) (115/75) (105/65)

3 Min rest once you finish

“Annie”
50-40-30-20-10
Double Unders
Sit Ups
—–

Love,
Coaches & Staff of CFMDI

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Blog Life: The proud Box owner who is just trying to help change lives!

Welcome to CrossFit M.D.I. aka Adult Disney aka The preserving the Sexy Palace aka Gods Box aka Animal Kingdom peeps!

I introduce you to an amazing community of men & woman who day in & day out strive to become a healthier & happier them. (This is just some of them in today’s class.)

We don’t have AC. We don’t have fancy carpet or pretty lighting & glitter to look at.

What we have is barbells, plates, kettle bells, wall balls, rowers, boxes, dumbells highly used & tested daily by the men & woman of our box!

What we have is top notch coaching! Great programming for all fitness levels from intro level to the advanced!

We are passionate fitness professionals who give you our all.

This place is BEAUTIFUL on every level!!! Why? Because it’s filled with love from the foundation to the roof. My wife & I have poured our life into this box to make it your second home. The best 1 hour of your day.

We pride our self on what we built from scratch. Organic! From the trunk of my car. To 600 square feet to 1,700 square feet to 6,000 square feet. Everything was made with love! We continue to grow because of Gods blessings & our community. WE DONT CATER to the elites. We care for the everyday human on any level that wants to become the best them through health & fitness. We do it through love!

I am proud to say at the end of June we will celebrate 5 years of changing lives! How epic is that!!! That’s what you call EPIC! That’s what you call Motivation! Dedication & Inspiration!

 

Blog Life: The proud Box owner who is just trying to help change lives! Welcome to CrossFit M.D.I. aka Adult Disney aka The preserving the Sexy Palace aka Gods Box aka Animal Kingdom peeps! I introduce you to an amazing community of men & woman who day in & day out strive to become a healthier & happier them. (This is just some of them in today's class.) We don't have AC. We don't have fancy carpet or pretty lighting & glitter to look at. What we have is barbells, plates, kettle bells, wall balls, rowers, boxes, dumbells highly used & tested daily by the men & woman of our box! What we have is top notch coaching! Great programming for all fitness levels from intro level to the advanced! We are passionate fitness professionals who give you our all. This place is BEAUTIFUL on every level!!! Why? Because it's filled with love from the foundation to the roof. My wife & I have poured our life into this box to make it your second home. The best 1 hour of your day. We pride our self on what we built from scratch. Organic! From the trunk of my car. To 600 square feet to 1,700 square feet to 6,000 square feet. Everything was made with love! We continue to grow because of Gods blessings & our community. WE DONT CATER to the elites. We care for the everyday human on any level that wants to become the best them through health & fitness. We do it through love! I am proud to say at the end of June we will celebrate 5 years of changing lives! How epic is that!!! That's what you call EPIC! That's what you call Motivation! Dedication & Inspiration! Love, Coaches & Staff of CFMDI Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi & @mehmehmdi Twitter: @luisptslopez 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

A post shared by Mr. PTS "Luis A. Lopez III" (@luisptslopez) on

 

Peeps don’t forget this Saturday will be hosting an @OwnYourEating seminar! If you are in the Orlando area you need to join us June 3rd at 1:30pm.

Learn how to love what you eat AND actually get results! Learn our magic macro formula. Learn how to own your eating!

Tickets available through the link!!! http://ownyoureating.com/crossfit-m-d-i-june-3rd-1-30pm-ow…/

Friends, family & community We can’t stress how important eating is!!! I would not miss this chance to learn. Sign up now!

Love,
Coaches & Staff of CFMDI

 

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Blog Life: Surprised how amazing my body feels a day after doing Murph! Snatches felt amazing today!!! Thank the baby Jesus!!! They have been so hit or miss these past few months because of shoulder.

I listened to my coach & my body. I have been doing tons of mobility & rehab on shoulder & WALA!!! Snatching ass Lou is back!!!

New program started yesterday! Excited to start this journey on part 2 of @metamaxconditioning plan.

Mr PTS tip of the Day: Discipline is not a light switch. Discipline is a way of life.

 

Video:

Blog Life: Surprised how amazing my body feels a day after doing Murph! Snatches felt amazing today!!! Thank the baby Jesus!!! They have been so hit or miss these past few months because of shoulder. I listened to my coach & my body. I have been doing tons of mobility & rehab on shoulder & WALA!!! Snatching ass Lou is back!!! New program started yesterday! Excited to start this journey on part 2 of @metamaxconditioning plan. Mr PTS tip of the Day: Discipline is not a light switch. Discipline is a way of life. Live as an example peeps! Motivation! Dedication! Inspiration! Preserving the Sexy #amrapmentality #livinglegendlou #blueprintlou #primetimelou #peacocklou #leanedoutlou #snackinandrackin #liveasanexample #macrolou #questionablelou #godschild #crossfitmdi #cfmdi #crossfit #faith #family #fitness #blessed #health #motivation #dedication #inspiration #orlando #florida #nalgaprobs #macros #food #ptsmade #preservingthesexy #npti

A post shared by Mr. PTS "Luis A. Lopez III" (@luisptslopez) on

 

Terrefic Tuesday WOD is out!!! Also the Tip of the Day is in the pic. Live as an example peeps.

5/30/17

PTS Fit:

Warm up: Dynamic
Calf opener: plantar & tori flexion
Hamstring warm up inch worms
Torso trunk rotations

Metcon: 4 Rounds (22 minute Cap)

400 meter farmers carry
50 KB Swings

Rest 2 minutes

Here work:
Single arm rows 3 sets of 20
Dumb bell Reverse flys 3 sets of 20
Single arm DB curls sets of 20
—–

CrossFit:

BUY IN: 200 Meter Jog
3 Rounds:
15 Air Squats
10 Plank Hold Reaches to the Sky
5 Inch Worms

STRENGTH
Front Squats
(5 Sets) of 5@70%

SET UP ON THE LEVEL 1 SIDE

METCON
5 Rounds For Time:
8 Burpee Box Jump Overs
12 HSPU (8 Kick Ups + Slow Descend to 1 Mat)
16 Wall Balls 20/14
—–

Love,
Coaches & Staff of CFMDI

 

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Blog Life: Born Free!!!

An honor & pleasure to work, suffer, bleed, push, cry & sweat next to all these men & woman.

Murph 2017 WOD complete. I got to break in my new vest & honor my father Chief MSGT Lopez & all our men & woman that protect or freedom daily.

Here is a few snapshots of today’s epicness. The pics are beautiful but couldn’t capture the love & passion at the Box today!!! 30 plus peeps preserving the sexy for freedom!

This is what you call LIVING!!!

 

Blog Life: Born Free!!!

An honor & pleasure to work, suffer, bleed, push, cry & sweat next to all these men & woman.

Murph 2017 WOD complete. I got to break in my new vest & honor my father Chief MSGT Lopez & all our men & woman that protect or freedom daily.

Here is a few snapshots of today’s epicness. The pics are beautiful but couldn’t capture the love & passion at the Box today!!! 30 plus peeps preserving the sexy for freedom!

This is what you call LIVING!!!

 

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Memorial Day Monday is upon us peeps!!! We will honor our service men & woman tomorrow at 9am! We hope to see you at CrossFit M.D.I. the Adult Disney to Preserve the Sexy.

5/29/17:

METCON
“Murph”

Scaled Option 1:
Team of 2 or 3:
BUY IN: 1 Mile Run
5 Rounds
20 Pull Ups
40 Push Ups
60 Air Squats
BUY OUT: 1 Mile Run

RX:
Same wod as scaled, but doing it SOLO

Elite: This option is only available to those who have done this workout (solo) before
Same as RX but wearing a 20# Vest the entire time

Love,
Coaches & Staff of CFMDI

 

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Blog Life: Born Free!!! Military Brat!!!

Tomorrow is Memorial Day & it’s a day we honor our men & woman in the service.

Well, I am not waiting for tomorrow. Today & everyday I celebrate our freedom. I am a proud military brat. I thank all you vets for my families freedom.

My father who served this country over 26 years is my super hero.

I got the chance this week to drop by his house for a surprise. In true form my father already has his house decorated.

Chief MSGT Lopez aka Dad I love you & thank you for freedom! ❤️🇺🇸

Tomorrow when I strap that 20 lbs tactical plate carrier on my chest with your rank patches on it I honor you sir.

I’m a Military Brat. My hometown is everywhere, my friends are everywhere, and if I haven’t been someplace yesterday, I am sure to go there tomorrow. I grew up with bugle calls and artillery salutes and the knowledge that home is where the heart is and the family–with no dependence on the dwelling.

Travel has taught me to be open. By age nine I had seen more of the world than most people do in a lifetime; I had touched many and allowed their cultures to touch me. Shaking hands with the universe, I found a brotherhood in all men.

Love of country, respect and pride fill my being when Old Glory passes in review. As I stand to honor that flag, so also do I stand to honor all soldiers, most especially to the man whose life created mine — my father. Because of him I have shared in the rich heritage of Military life.

 

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Blog Life: A lot of peeps missing in the pic because they where in the ocean but a quick snap shot of love! I am forever grateful for the people that believe in our MDI family & movement. You all mean the world to me. 5th annual Beach memorial day WOD in the books. Thank you father God for the blessings.

Live as an example peeps!

Motivation! Dedication! Inspiration! Preserving the Sexy

 

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CFMDI News · WODS

Thursday! Wednesday! Tuesday! Monday WODS & BLOG!

Thankful Thursday peeps!!! We are grateful & blessed with the most amazing community & coaches.

5/25/17

Warm up: Dynamic & Thorough

Metcon: 30 min. Cap
Buy in: 1200 meter run

12 Rounds:
4 KB snatches per arm
8 sit-ups
12 KB lunges 6L/6R

Rest 2 minutes

Here work: ROM WOD mobility style
—–

Love,
Coaches & Staff of CFMDI

 

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Thursday

 

Blog Life:

Yes, I sometimes fail, but at least I’m willing to experiment. Without a struggle, there can be no progress peeps!!! Today I was riding the struggle bus.

I even stopped at one point almost had a pitty party. I looked around & saw my wife, my team mates moving. I said what the heck am I doing. Put on your big boy Puti Shorts & get it together. So I still struggled but I got through it.

Mixed feelings about my coach today lol @gregory_mdi_coach But I know what he is doing is making me better. He builds me up then breaks me down for a reason. He is making me a better overall human & person.

Mr. PTS tip of the Day. Doesn’t matter what happens peeps. Stand up, breathe & keep moving. You don’t get to the finish line of your dreams & goals by standing there. Move!!!

Time to teach peeps! Then family night. I can’t wait to see my wife & daughters smiles.

Live as an example peeps!

Motivation! Dedication! Inspiration! Preserving the Sexy

 

Video:

 

Blog Life: Yes, I sometimes fail, but at least I'm willing to experiment. Without a struggle, there can be no progress peeps!!! Today I was riding the struggle bus. I even stopped at one point almost had a pitty party. I looked around & saw my wife, my team mates moving. I said what the heck am I doing. Put on your big boy Puti Shorts & get it together. So I still struggled but I got through it. Mixed feelings about my coach today lol @gregory_mdi_coach But I know what he is doing is making me better. He builds me up then breaks me down for a reason. He is making me a better overall human & person. Mr. PTS tip of the Day. Doesn't matter what happens peeps. Stand up, breathe & keep moving. You don't get to the finish line of your dreams & goals by standing there. Move!!! Time to teach peeps! Then family night. I can't wait to see my wife & daughters smiles. Live as an example peeps! Motivation! Dedication! Inspiration! Preserving the Sexy #amrapmentality #livinglegendlou #blueprintlou #primetimelou #peacocklou #leanedoutlou #snackinandrackin #liveasanexample #macrolou #questionablelou #godschild #crossfitmdi #cfmdi #crossfit #faith #family #fitness #blessed #health #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #silkykillas #ptsmade #preservingthesexy #npti

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Wednesday

 

Picture of last years Beach WOD!!!

Just a reminder, we are having our annual wod and BBQ this Saturday at Lori Wilson Park. We will warm up at 8AM. We are starting early to beat the heat as well as guarantee ourselves enough space (it will be crowded). There is also a list at the front desk near JoJo if you want to help contribute any goodies to the BBQ. Hope to see you, your friends and family there! @crossfitmdi

Love,
Coaches & Staff of CFMDI

 

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Tuesday

 

What a way to start a Tuesday peeps!!! So much fitness! So much love!!! So honored to be able to your box. It’s a privilege to be able to help you become healthier & happier!!! If you missed class this morning now worries peeps! Class is at 5pm,6pm & then yoga at 7pm.

PTS Fit:
Warm up:3 sets
10 pvc pass through
10 pvc ohs
10 pvs good mornings

Metcon: 30 minute Cap

400m wall ball run 20/14
40 Situps with ball
200m wall ball run 20/14
50 Russian KBS
200m wall ball run 20/14
50 Russian KBS
200m wall ball run 20/14
40 Sit-ups with ball
400m wall ball run 20/14
50 Russian KBS
200m wall ball run 20/14

Here work:

3 sets of 25 v ups
3 sets of 25 back extensions —– CrossFit:

WARM UP
200 Meter Run then
Foot Drills with class then
10 Barbell Split Jerks
STRENGTH
Split Jerk
(5 Sets) of 2@ AHAP (Frist set starts at 75%, then go up)
METCON
14 Min AMRAP:
15 Shoulder to OH (135/95) (115/75)
10 Back Squats (Same weight)
5 Ring Muscle Ups (RTG: Ring MU, RX: Bar MU) (SX: 10 Pull Ups + 10 Ring Dips) —– Love,
Coaches & Staff of CFMDI

 

Video:

 

What a way to start a Tuesday peeps!!! So much fitness! So much love!!! So honored to be able to your box. It's a privilege to be able to help you become healthier & happier!!! If you missed class this morning now worries peeps! Class is at 5pm,6pm & then yoga at 7pm. PTS Fit: Warm up:3 sets 10 pvc pass through 10 pvc ohs 10 pvs good mornings Metcon: 30 minute Cap 400m wall ball run 20/14 40 Situps with ball 200m wall ball run 20/14 50 Russian KBS 200m wall ball run 20/14 50 Russian KBS 200m wall ball run 20/14 40 Sit-ups with ball 400m wall ball run 20/14 50 Russian KBS 200m wall ball run 20/14 Here work: 3 sets of 25 v ups 3 sets of 25 back extensions —– CrossFit: WARM UP 200 Meter Run then Foot Drills with class then 10 Barbell Split Jerks STRENGTH Split Jerk (5 Sets) of 2@ AHAP (Frist set starts at 75%, then go up) METCON 14 Min AMRAP: 15 Shoulder to OH (135/95) (115/75) 10 Back Squats (Same weight) 5 Ring Muscle Ups (RTG: Ring MU, RX: Bar MU) (SX: 10 Pull Ups + 10 Ring Dips) —– Love, Coaches & Staff of CFMDI Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi & @mehmehmdi Twitter: @luisptslopez 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

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Blog Life:

Back at it peeps!!! Home sweet home!!!

Every moment I shape my destiny with a chisel. I am a carpenter of my own soul.

4 days with no Barbell was amazing. A good reboot. It was nice to be able to cycle some reps & get after it.

Coached the morning peeps to greatness. Off to teach & inspire my students. Glad to be back. I missed my community, box & @metamaxconditioning team & @npti_orlando school.

Live as an example peeps!

Motivation! Dedication! Inspiration! Preserving the Sexy

 

Video:

 

 

Blog Life: Back at it peeps!!! Home sweet home!!! Every moment I shape my destiny with a chisel. I am a carpenter of my own soul. 4 days with no Barbell was amazing. A good reboot. It was nice to be able to cycle some reps & get after it. Coaches the morning peeps to greatness. Off to teach & inspire my students. Glad to be back. I missed my community, box & @metamaxconditioning team & @npti_orlando school. Live as an example peeps! Motivation! Dedication! Inspiration! Preserving the Sexy #amrapmentality #livinglegendlou #blueprintlou #primetimelou #peacocklou #leanedoutlou #snackinandrackin #liveasanexample #macrolou #questionablelou #godschild #crossfitmdi #cfmdi #crossfit #faith #family #fitness #blessed #health #motivation #dedication #inspiration #orlando #florida #nalgaprobs #spandexkillas #silkykillas #ptsmade #preservingthesexy #npti

A post shared by Mr. PTS "Luis A. Lopez III" (@luisptslopez) on

 

Super happy to announce that @CrossFitMDI will be hosting an @OwnYourEating seminar! If you are in the Orlando area you need to join us June 3rd at 1:30pm.

Learn how to love what you eat AND actually get results! Learn our magic macro formula. Learn how to own your eating!

Tickets available through the link in our bio ($25/ea).

Love,
Coaches & Staff of CFMDI

 

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Monday

It’s Monday peeps!!! The morning crew at 6am set the tone!!! We are excited for a new week of health & happiness.

PTS Fit:

Warm up:

400 meter run
30 mountain climbers
20 sit-ups
10 scorpions

Metcon: 20 minute Amrap
6 burpee
12 sit-ups
16 KB Thrusters 8L/8R arm

Rest 1 minute

Here work:

3 sets of 20 curls
3 sets of 20 dips
3 sets of 50 singles or 25 dubs
—–

Crossfit:

WARM UP
3 Rounds:
200 Meter Run
10 Squats
10 Alternating Lunges with a torso twist
10 Wide Stance (Sumo) Toe Touches

STRENGTH
Back Squats (20 Min)
5@70%
4@75%
4@80%
(2 Sets) of 3@85%

METCON
3 Rounds For Time: (20 Min Cap)
21 Box Jumps (24/20”)
15 OHS (95/65)
9 Burpees
—–

Love,
Coaches & Staff of CFMDI

Video:

 

It's Monday peeps!!! The morning crew at 6am set the tone!!! We are excited for a new week of health & happiness. PTS Fit: Warm up: 400 meter run 30 mountain climbers 20 sit-ups 10 scorpions Metcon: 20 minute Amrap 6 burpee 12 sit-ups 16 KB Thrusters 8L/8R arm Rest 1 minute Here work: 3 sets of 20 curls 3 sets of 20 dips 3 sets of 50 singles or 25 dubs —– Crossfit: WARM UP 3 Rounds: 200 Meter Run 10 Squats 10 Alternating Lunges with a torso twist 10 Wide Stance (Sumo) Toe Touches STRENGTH Back Squats (20 Min) 5@70% 4@75% 4@80% (2 Sets) of 3@85% METCON 3 Rounds For Time: (20 Min Cap) 21 Box Jumps (24/20”) 15 OHS (95/65) 9 Burpees —– Love, Coaches & Staff of CFMDI Follow us: Facebook: CrossFit MDI Instagram: @crossfitmdi & @mehmehmdi Twitter: @luisptslopez 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

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