Community Updates

Feb 20th, 2017


Drew's Words of Wisdom...

The Hay is in the barn. (Paraphrased from John Welbourn)

The hay is in the barn is an old farm saying meaning the work is done.

The days. The hours. The minutes. The seconds you have spent training your body for the open is DONE. The work is over. All that is left is playing the game. All that is left is doing what you do best on Friday Night Lights. We have prepared you physically and mentally to be ready for the Open. Now you can sit back and ENJOY the WODs. Your fitness is good enough.

We all get nervous before a competition. To this day I still get butterflies when I hear 3,2,1...go. We call this exervousness. Excited and nervous together with a little adrenaline thrown in. AHHHHHHH I LOVE that feeling. You should embrace that feeling. It means you are ready. Ready to show what all this training has been for. There is no special saying or routine that will magically get you ready. Our work is done in the dark so that we can shine in the light.

Face everything and Rise, for the hay is in the barn.


For all athletes - whether you are participating in FNL or not, please be aware that beginning Feb 24th and through March 24th the following schedule will be in effect on Fridays.

  • 6:15 and 9am classes only - the WOD is the Open workout. The only people that should be here are those that cannot be physically present Friday night.

  • The gym will be shut down from 10 am to 2:30 pm each Friday.

  • Teams may begin decorating and bringing in food at 3pm.

FNL Update

  • Teams have been announced! Click here for the full list. Click here for the best live announcement video ever.

  • Each team has a Facebook group to facilitate discussion. Your ambassadors are responsible orchestrating the party/decorations. Your coaches are there for any movement, strategy, or warm-up needs before or during the FNL event.

  • Each team is responsible for their week's decorations and party / food. The white team has week 1, followed by Gray for week 2, then Navy for week 3. There is no FNL event on week St. Patrick's Day. We will do the Open WOD in class the following Monday. The final week will be hosted by the black team.

  • If you wish to be able to submit your scores on the worldwide leaderboard you must additionally register for the Open at

  • It's not too late to sign up. You can sign up at any point here. The T-shirt deadline is now passed, however.

Play in the Park - Join us Saturday March 11th for an outdoor (weather permitting) active recovery /game day at Hull Park. This will count toward active recovery points for your FNL team. The gym will be closed for the Squad Opening Day.

Georgia POWERLIFTING Spring Open will take place Friday April 1st and Saturday April 2nd. The gym will close at 1pm on Thursday March 31st for set-up. This is a HUGE event every year bringing some of the strongest powerlifters in the state. It's amazing to come watch. If you'd like to volunteer we always need help with concessions, check-in, and plate changers. Contact Coach Freddy to volunteer.


We are training hard this week with a slight taper on intensity at the end of the week for the competition (Rep your Gym). Monday is a weightlifting focus. Tuesday we learn a novel skill in a fun partner AMRAP for St. Valentine's day. Wednesday is a high skill focus in a LONG AMRAP. Thursday is a move around work kind of day. Friday is a pacing strategy WOD.


  • Friday Feb 24th - FNL week 1

  • Friday March 3rd - FNL week 2

  • Saturday March 4th - First Saturday Friend Fest 9am

  • Friday March 10th - FNL week 3

  • Saturday March 11th - Play in the Park, Squad Opening Day.

  • Friday March 17th - St. PATS, gym is closed.

  • Monday March 20th - House workout in class IS the Open WOD #4.

  • Friday March 24th - FNL week 5

  • Thursday March 30th - GYM CLOSES at 1 PM.

  • Friday March 31st and Saturday April 1st - Spring Open Powerlifting Meet - NO CLASSES.

Thank you to our Awesome Friday Night Light Sponsors!!

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