CROSSFIT MDI CLASSES

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CROSSFIT

CrossFit is a fitness regimen developed by Greg Glassman over several decades. Glassman, CrossFit's Founder and CEO, was the first person in history to define fitness in a meaningful, measurable way: increased work capacity across broad time and modal domains. He then created a program specifically designed to improve fitness and health.

The workouts are similar to the Level 1 (PTS Fit) class but the major difference is that Level 2 class uses heavy barbell work (Olympic lifting) and Level 1 does not. While Olympic lifting is a great way to build strength and fitness, it’s highly technical and requires quite a bit of practice and some strength training. These classes combine aerobics, functional movements, gymnastics and strength training to create a vigorous workout routine that will get you in shape faster then you could ever imagine. movements performed at relatively high intensity.” Wait, what? First, a little history. CrossFit was developed over several decades by trainer Greg Glassman, who believed the definition of fitness at the time was incomplete. Back in the 1990s-early 2000s, the fittest people in the world were believed to be champions of the triathlon—athletes that could travel the farthest in the shortest amount of time. Not only did he believe the definition of fitness was broken, he also found a fault in the gyms he trained clients in. Glassman saw that everyone in the gym was using machines to perform exercises that only worked one muscle group, exercises that had no functions in real life. Like any visionary, Glassman wanted to break the mold. He created CrossFit, a program based on the belief that fitness should be inclusive— including gymnastics, body weight movements and Olympic weightlifting. CrossFit is created to make you healthier, better at life. That’s why the weightlifting movements we do activate numerous muscle groups, mimicking things you do in real life like squatting, lifting, pushing and pulling. Back to our definition, starting with “constantly varied.” CrossFit workouts (They’re called WODs, as in workout of the day) change every day. Sometimes they are longer, sometimes shorter. Sometimes we program heavier weights, sometimes it’s just body weight. Kind of like the demands of life. You never know what’s coming. Next, “functional movements,” which we’ve covered already. Basically, CrossFit makes you better at the movements life requires. Last, “Performed at a relatively high intensity.” CrossFit workouts are measured. They’re either timed or we count reps (number of movements completed). The exercises in a WOD are completed as fast as possible, helping you build a higher level of fitness, so you can watch yourself progress over time. A note about safety. Some of the movements are complex, and every CrossFit workout will test you. That’s why safety is always M.D.I.’s (and every one of our coach’s) first priority. Every WOD is scalable, so you’ll always get a challenging workout, no matter your personal fitness level.

M-F 6am, 9am, 5pm, 6pm, 7pm

Sa-Su 12pm

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PTS Fitness

A high-energy workout that utilizes functional body weight movements and light to moderate loads.

These classes combine aerobics, functional movements, gymnastics and strength training to create a vigorous workout routine that will get you in shape faster then you could ever imagine. This is a great option for those that are new to high intensity workouts but want to be pushed hard to get results. Over the course of 1 hour you will be led through a dynamic warm up, prepped and informed for the days movements, put through a high intensity workout, then led through mobility to help with recovery and injury prevention. We use sandbags, dumbbells, plyometrics, bodyweight movements, running, rowing, kettlebells, sleds, medicine balls and MUCH MORE to create well balanced, high intensity workout that will get you fitter and healthier than ever. Our beginner CrossFit classes are very similar to Level 2 CrossFit classes. The major difference is that Level 2 class uses heavy barbell work (Olympic lifting) and Level 1 does not. While Olympic lifting is a great way to build strength and fitness, it’s highly technical and requires quite a bit of practice and some strength training. Whether you are using our Level 1 to get ready for our Level 2, or using Level 1 to just get in amazing shape, these classes are perfect for you! With our Level 1 classes you still get the quality coaching, community, and intensity you get with our Level 2 class. Our coaches are all CrossFit L1 trainers, Certiefied NASM & NSCA Trainer & highly trained coaches with loads of experience. The team atmosphere and community you get from these group classes will keep you coming back. The intensity is where you find the results, and we know how to get intensity out of everyone. Whether you are a grandparent or a collegiate athlete, your individual version of intensity will get you fit.

M-F 6am, 5pm, 6pm, 7pm

Sa 9:30am

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Yoga

A high-energy workout that utilizes functional body weight movements and light to moderate loads.

“Yoga is just plain good medicine for the CrossFit athlete, and you might even find it good for the soul. Meditation and yoga WILL help your CrossFit performance along with all areas of your life.” CrossFitters always ask why they should take a yoga class. They feel the extent of their flexibility work should be a few key stretches before and after a workout. The truth is that yoga complements CrossFit for lots of other reasons, too. Yoga provides athletes with flexibility, strength, faster recovery, improved mental strength, and an overall better performance. More and more CrossFit boxes are providing free yoga classes for members. By pairing CrossFit and yoga, athletes can improve their: Flexibility Breathing Balance Body awareness Agility Alignment Injury prevention Variety Part of the CrossFit philosophy is the variety of challenging movements. While yoga usually doesn’t incorporate the high-intensity element of the CrossFit workouts, it does employ our bodies in different ways. Today you may be working on the quick movement in the snatch. Tomorrow in yoga, you’ve got a shoulder workout using the side plank for stability followed by some intense postures to improve flexibility. These will allow you to properly perform the snatch without injury. Yoga will complement your CrossFit workouts and help you to execute all phases of a lift or movement with greater ease and mobility. Balance Balancing poses in yoga apply to more than just the physical aspects of coordination and dexterity. Although those aspects of balance are essential for our health and they allow us to do functional training both in and out of the gym, equally important is our ability to balance workout days with active rest. Balance is finding a meeting point between stretching and strengthening our muscles. It is the ability to calm our mind. Awareness In CrossFit workouts, we pay close attention to our form, but because of the quickness motions and pace of the workout, we may not be aware of how our body feels during the movement. In CrossFit Yoga you focus not only on how the body moves, but how it feels as it moves. For example, if you feel a little ache in your right shoulder during a push press, the yoga could focus on the same movement, done more slowly and with awareness. You may notice exactly when your shoulder tweaks, which would allow you to adjust so that you could perform the movement without the aches and pains. Or maybe it’s due to a lack of flexibility. As you become more aware of your body, it will be easier to find ways to help your body function better at all times. Yoga is a great complement to your CrossFit workout. It can bring your workouts to the next level, while at the same time reducing stress and calming your mind. Just because you’ve started CrossFit doesn’t mean you should stop everything else. Yoga is a great pairing with CrossFit! While one is very quiet, peaceful, and reflective, the other is loud, aggressive, and competitive: these opposites may be just what you need to keep your mind and body in balance. When to do yoga: It is best to do yoga workouts either after a workout or on rest days. A popular schedule for CrossFitters is three days on, one day off. You can use that day of “rest” for yoga. Your muscles can become extremely tight doing CrossFit, and yoga will help counter that. Not only will you loosen you up after a workout, you’ll quicken your recovery and reduce soreness the next day. However, a yoga workout before CrossFit is not advised. Muscles are more relaxed from the intense stretching, so you won’t be able to lift as much or maximize your performance for about an hour or so following a yoga session.

Tues: 7pm

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Stars and Bars

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Wed: 7pm

Sa-Su 11am