• Jen

Community Updates JULY 24th, 2017


Drew's Words of Wisdom...

When you were younger what was the hardest thing in the world for you to do? Is it that hard now? Probably not. Knowledge, training, and experience are just like a river that flows over the most jagged rocks. Eventually even the jagged rocks become smooth. The things we find difficult today WILL not be difficult tomorrow. Trust the training. Enjoy the Journey.

Drew

COMMUNITY

#RTLO Community Kickball Tournament - Saturday August 5th, 5pm, $5

Y'all asked us to revisit last year's kick ball festivities. (Check out pics here).

We're kick'n for a cause. There will be three teams - Early Morning classes, Mid-day classes, and Evening classes will make up 3 adult teams. Each team will get to play the other two and the team with the best record wins. There will be a kids game as well, maybe a food truck, and tons of fun. All the proceeds go to Lindsey's Place Camp, a local non-profit started by the Hart family. Check out the video here: https://vimeo.com/135877670.

First Saturday Friend Fest - Back to School means Back in Action. This event is going to be a whole lot of sweaty fun. Bring a friend - or TWO! 9am only on August 5th. The 7:30am and 11:00am are regular class times, members only please.

Beach WOD - August 12th. In case you missed the last Beach WOD, #2 of the season is just around the corner. Join us at 10am at North Beach by the lighthouse. There will be a 7:30am class at the gym in case you'd like to do both AND a kids class at 10am. However, there will be no 9am or 11am.

Athlete Spotlight - Marybeth Hannan is so much fun to have in class! She talks about overcoming her intimidation of the weights to discover her strengths. Check out her spotlight here: https://www.facebook.com/crossfithyperformance/videos/10159009851225134/

Congrats to Kaitlyn Lawrence on your 100th class!

Save the Date! Rise of the South Competition is coming this Sept. to Crossfit Boro. This is a fun weekend, individuals on Sat, teams of 2 on Sun. If you're not competing please consider bringing that Hyperformance Spirit.

TRAINING

WOD Preview...

This week is the change in format for the classes. We will lift 4 days per week. Monday will be back squat, tuesday will be deadlift, wednesday will be pressing, and friday will be front squat. This will not change for at least the next month.

In addition, there will be a cash-out everyday. This is to be done on your own and not during class (obviously if you get done early you can work on it as a group).

  • Monday we have 2 couplets back to back with light weight snatches and thrusters as the barbell movements and then burpees and pull-ups as the gymnastics respectively.

  • Tuesday we have a partner WOD with rowing , ttb and lunge steps.

  • Wednesday have a decreasing pyramid working on some single arm movements and a new addition to metcons (the db flutterkick).

  • Thursday is the pre test for the nutrition challenge, but everyone gets to enjoy one of the best crossfit workouts... Fight Gone Bad. There is no lifting on this day.

  • Friday we are doing a version of the Hero workout DT with some running. Deadlifts, HPC, and Push jerks make up DT

  • Saturday Bring a friend day. A cool set-up allows for seasoned athletes and newbies to pull themselves through ring rows, kb swings, sit-ups and sand bad throws. Bring YO fraaaaannnnds!

Hyperformance Nutrition Challenge -

It starts tomorrow! (Tuesday). Make sure you sign yourself up:

www.SignUpGenius.com/go/4090C4CAAAD2FA3FF2-fuel

Drew breaks it all down right here:

https://www.facebook.com/crossfithyperformance/videos/10159016245515134/

Also, make sure to check out the blog posts that our team has written to help you out with the challenge.

Small Group Fundamentals - The August PM class is sold out. There are 3 spots remaining for the 6:00am crew.

Need some extra 1-on-1? Maybe it's to clean up snatch or clean up your diet. Your coach is available for extra 1-on-1 by appointment. $40 per 30 minute session, $60 per hour session.

Saturday Mastery Class (name open for suggestions:)

We need your help! The 2nd and 4th Saturdays of the month at 11am is a fun and educational class that is part of our intern/apprentice training. The class is coached by one of our apprenticing or new coaches under the guidance of Drew or Caleigh. This allows them to practice and refine their coaching and group management skills. The format will be slightly different from a regular class, with times to stop as we give feedback to the coaches-in-training. These discussions are useful to everyone. All athletes are invited, and new athletes are especially encouraged to be part of the process of developing our newer coaches. Members only, however this class will not count as a class towards 2 or 3 times per week membership.

KIDS! No Kids classes this week. But we start again with out in-school schedule next Monday July 31st.

  • Grades 1-5th meet Wednesdays 3:30 - 4:00

  • Grades 6th - 12th meet Mondays, Tuesdays, and Thursdays 3:30 to 4:15.

CALENDAR

First Saturday Friend Fest Aug 5th, 9am

#RTLO Kickball Game Aug 5th, 5pm Hull park

Beach Wod - Aug 12th 10am, Tybee Lighthouse

Free Self-defense class - Aug 26th, 1pm

Mastery Class - August 12th 11am

Mastery Class - August 26th 11am

*Save the Date* Trivia Night - Fri Sept. 15th

*Save the Date*Bragging Rights - Sept 30th

You are Limitless!

HPA COACHES


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