• Jen

Community Updates - January 14, 2019


Drew's Words of Wisdom...

One of the greatest speeches ever delivered:

"I say to you today, my friends, so even though we face the difficulties of today and tomorrow, I still have a dream. It is a dream deeply rooted in the American dream. I have a dream that one day this nation will rise up and live out the true meaning of its creed: "We hold these truths to be self-evident: that all men are created equal." I have a dream that one day on the red hills of Georgia the sons of former slaves and the sons of former slave owners will be able to sit down together at the table of brotherhood. I have a dream that one day even the state of Mississippi, a state sweltering with the heat of injustice, sweltering with the heat of oppression, will be transformed into an oasis of freedom and justice. I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin but by the content of their character. I have a dream today."

- Martin Luther King Jr

Drew

This Week's Hyperformance Podcast - Action steps for popular goals: here.

FRIDAY NIGHT LIGHTS

Back by popular demand...FRIDAY NIGHT LIGHTS! We will spend 5 weeks coming together as a community to tackle some fun workouts. Where will these workouts come from you ask? CrossFit HQ's world wide Open! Our event will be a mixer of sorts where athletes of all skill levels (from brand new to seasoned veteran) can participate. This event will give us a chance to pull all class times together on common ground. The highlight will no doubt be seeing our community lift each other up along the way. After all it is what we do best. We know there will be questions. Ask away. You know we love to talk.

The First FNL event will be Friday February 22nd. There will NO CLASSES on Fridays during these 5 weeks.

REGISTRATION REQUIRED BY FEB 5th. Sign up here.

#LiftUpSav #HyperformancePowered

OPEN GYM Announcement

This year for Friday Night Lights (FNL) there will be no scheduled friday classes. We want to see you on Friday night. The evening will be spent doing the Open WOD as a huge group in heats.

As an alternative, there will be an OPEN GYM time from 6am - 12 noon on Fridays and Saturdays from 11am - 2 pm. Open gym will look a little different than regular classes. There will be a coach monitoring, but it is up to YOU to self motivate. The coaching staff will give suggestions and help, but will NOT lead you through your workout or judge you for the Open. We will have a suggested workout on the board, or you can do any WOD missed during the week. This is a great opportunity to practice any skill, do some extra strength work, or just get in some mobility before the evening event.

TRAINING

SH(R)ED 1000 - 30 second sign up form here.

Weigh in number #1 - Weight yourself this week (use the same scale, time of day each time) and record the change on the whiteboard under the PR bell. We'll get our first tally on Saturday.

Now onto the workout preview...

  • Monday we will heavy back squat then do a version of Angie (pull-ups, push-ups, sit-ups, and squats)

  • Tuesday we will work on snatching, then our interval day. Rowing, snatch and burpees round things out.

  • Wednesday- We will practice ring muscle-ups then do double unders, double russian kb swings and High box jumps.

  • Thursday we will do 2 RM thruster from the rack then run, and thruster for the WOD.

  • Friday we revisit 18.1. We will row, ttb, and DB clean and jerk

  • Saturday- is one of those not for time strength building days.

EDUCATION - new from the HPA Training Blog

COMMUNITY

Welcome to FitFam Chat and Andrew!

Happy Birthday!

Sean O (1/23)

Brianna R (1/25)

CONGRATS ON YOUR 100TH CLASS TYLER C!

CALENDAR

Saturday February 2nd - First Saturday Friends Fest 9am (Kids will have a craft project during the adult class)

Friday Feb 23nd - FRIDAY NIGHT LIGHTS #1

Friday March 1st - FRIDAY NIGHT LIGHTS #2

Friday March 8th - FRIDAY NIGHT LIGHTS #3

Friday March 15th - FRIDAY NIGHT LIGHTS #4

Friday March 22nd - FRIDAY NIGHT LIGHTS #5

BUIYATAOO!

(Believe Unconditionally In Yourself And The Ability Of Others)

HPA Team

Thank you to our official 2019 sponsors!


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