• Jen

Community Updates December 11, 2017


Drew's Words of Wisdom...

"So you never know who you touch. You never know how or when you’ll have an impact, or how important your example can be to someone else."- Denzel Washington

Whatever you do in the dark will become light at some point. Treat every encounter like you are being watched... because you are.

Drew

COMMUNITY

Remember December Challenge - We are now underway in week 3!

This week you can earn a point each day by posting on your social media page a photo of yourself wearing a CFHP shirt in public doing one of the following:

  • handstand

  • wod with a buddy

  • overhead squatting an odd object

Make sure to include #DEChype and #MerryFitmas

Hold Policy Update - Each of you should have received an email last week regarding an update to our hold policy and renewal policy. The hold policy will take effect on January 1st, 2018 and is in effect on memberships the began after September 1st, 2017. The updated policy is that a membership hold must be at least 1 month long in one of the following three circumstances 1.) sustained injury or illness with a physician recommendation 2.) maternity leave 3.) military training or deployment. We encourage our athletes to stay committed to their fitness while on vacation and are here to help before and after so that you can do just that.

Vacation Guide - Check out the Hyperformance Vacation Guide 2.0 with strategies and bodyweight workouts you can do anywhere. (If you do one on the road - make sure to take a pic and post in the social club!) Feel free to share.

https://www.crossfithyperformance.com/single-post/2017/12/07/BONUS-Hyperformance-Vacation-Guide

Good To Go! Good to Go meals will be closed the last week in December.

Head over to https://goodtogomeals.com/ and use the code: DOLPHIN17 for 15% off your first order! (Please be sure to look through the listed ingredients before ordering if you have any food allergies as their products are prepared on shared equipment.)

  • Order by Friday at 4:30pm for any delivery day the following week (Mon, Wed, or Fri)

  • Order by Wed at 4:30 pm for Friday delivery.

Save The Date: HPA HOLIDAY PARTY - "Home for the Holidays" will be happening on Friday December 29th. No kids. No gym clothes.

Congrats Mike M on signing the 100 class banner! Keep up the great training!

TRAINING

We have another fun week planned in the gym.

Monday we get to practice snatching. Power snatch in the strength portion of the day and squat snatch in the metcon with some running.

Tuesday will feel like one long E2MOM. Every 2nd minute you will back squat, RDL for weight. During the WOD you will also E2MOM but push ups and power cleans. Good day to work on technique.

Wednesday we will get heavy thrusters going from the rack. The WOD will have rowing, thrusters and double unders.

Thursday is a scorcher. DT (deadlifts, hang power cleans, and push press) running and DT again. Super excited about this one!

Friday is a mini chipper after some cleans for weight. Sit-ups, Row cals, and DB step-ups are on the menu.

Saturday is a super fun partner workout with burpee box jumps and goblet squats.

Taco Drew's Day - Need to some GOAT training? Check out Drew's latest Taco Drew's day post here:

https://www.facebook.com/crossfithyperformance/videos/10159634242120134/

Semi-Annual PTs - Just a reminder we want EVERY athlete to get in a semi-annual Private Training session every 6 months. This is included in your membership. It's a chance to check in on nutrition and strategies for the holidays. We'll revisit and hone in on goals, and then wrap up by giving you personalized homework - skills and drills to be working on. It does get busy in January and will be more difficult to get in with your coach then.

Pre-class prep - Remember that you that you are encouraged to come to class early and move around a bit or mobilize on your own. On weeks like this week when we are lifting heavy, many of us need a little extra stretching and mobilizing prior to the start of class and you are encouraged to do so. Also, the coach for that class will be on the floor to answer questions about scaling or focusing the workout for you individually. It's best to talk about this before class and much more difficult once class starts.

Need some extra 1-on-1? Private coaching is available for all of our athletes. Maybe it's to clean up snatch or clean up your diet. Your coach is available for extra 1-on-1 time by appointments. $40 per 30 minute session, $60 per hour session.

CALENDAR

Friday 12/22 - 6:15 am, 9:00 am, 4:30 pm only

Saturday 12/23 - 7:30 and 9:00 am only

Monday 12/25 - CLOSED

Tuesday 12/26 - 6:15 am, 9:00 am, 4:30 pm only (no kids class)

Wednesday 12/27 - 6:15 am, 9:00 am, 4:30 pm only (no kids class)

Thursday 12/28 - (CHANGED) - 6:15 am, 9:00 am, and 4:30 pm (no kids class)

Friday - 12/29 - no PM Classes, join us at 7pm for our annual Holiday Party!

Saturday - normal

Monday - New Year's Day - 9am ONLY

Tuesday 1/2 - no 9am class

BUIYATAOO!

(Believe Unconditionally In Yourself And The Ability Of Others)

HPA COACHES


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