The 2 things that make a great CrossFit box is the level of training given and the community that is created.  the level of training is our thing.  This is what we have to offer you as member.  We pride ourselves on giving you the ABSOLUTE BEST training possible in the county.  There isn't anyone that can give you what we give.  Many have tried.  Many have failed.  The second part, the Community, is something that YOU have a direct attachment to.  Our community is something that the more you are involved, the tighter to the group you are.  We aren't just a warehouse with weights that get thrown around then you leave.  We are a large conglomeration of people with different ideas, skills, and back grounds that have all come together on the same journey to better fitness and life more functional lives longer.  Here you have built in friends.  You have built in study partners.  You have built in training partners. You have built in travel partners.  You have built in moving crews.  You have built in camping groups.  You have built in competition teams.  You have built in celebration crews.  You have built in BBQ buddies.  Basically you have a group of people to do ALL KINDS of things with.  But you need to be involved with your group too.  CrossFit is a lifestyle and part of that lifestyle is your box family!  We are all here ready for you to be part of us and we want to be part of you!!!

Tiki6

 

 

 

 

 

 

 

 

 

 

 

THATS RIGHT!!!!!  THE 1ST ANNUAL AVILA BEACH BASH COMPETITION WILL BE HELD ON SEPTEMBER 22, 2012!!!  CLICK HERE TO GET INFO AND REGISTER FOR THE MOST UNIQUE CROSSFIT COMPETITION AROUND!!!!

FEEL THE BURN!!!!!

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"Quickly Quads"

INFERNO Warm-up x 3

Complete the following:

 

For time:

     100 reps Air Squats

        5 reps Push Jerks (185#, 125#)

      75 reps Air Squats

      10 reps Push Jerks

      50 reps Air Squats

      15 reps Push Jerks

      25 reps Air Squats

      20 reps Push Jerks

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then.....

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Every 30 sec on the 30 sec for 10 minutes:

     1 rep Squat Clean 80% of 1RM

          *must hold for a 5 count in the bottom before you come up

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ON RAMP CLASS:  Day 2: Deadlift, Sumo Deadlift HPs    

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MWOD........protecting your knees in the squat
[youtube=http://www.youtube.com/watch?v=LeBnV-816qc&h=315]

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