Community Updates 3/13/17

This is going to help a lot of people! Thank you HPA community for your generosity to Second Harvest Food Bank.

Reminder - no classes at the gym Friday for St. Patrick's Day. Enjoy the festivities, but be smart - and ready for 17.4 on Monday.

Drew's Words of Wisdom...

Two roads diverged in a yellow wood,

And sorry I could not travel both

And be one traveler, long I stood

And looked down one as far as I could

To where it bent in the undergrowth;

Then took the other, as just as fair,

And having perhaps the better claim,

Because it was grassy and wanted wear;

Though as for that the passing there

Had worn them really about the same,

And both that morning equally lay

In leaves no step had trodden black.

Oh, I kept the first for another day!

Yet knowing how way leads on to way,

I doubted if I should ever come back.

I shall be telling this with a sigh

Somewhere ages and ages hence:

Two roads diverged in a wood, and I—

I took the one less traveled by,

And that has made all the difference.

Do not wish for an easier life. FORGE the ability to grow in THIS life. Like the Robert Frost poem, choose the road less traveled. Be weird. Eat clean. Exercise hard. Do the things NOW that no one else wants to do, so that later you can do the things no one else can do. How willing are you to change your life NOW, so that your LEGACY will be changed forever. Health is an investment that pays HUGE dividends later.

Be weird.



FNL Update - We will view the Open announcement at 8pm here at the gym. If anyone cannot be here Monday for the workout, you may come do it Thursday at 8pm.

  • No FNL this Friday. We will do 17.4 in classes on Monday. Monday is regular schedule.

  • No one will be allowed to do 17.4 Saturday.

  • Turn in this week's training points on Monday.

  • BLACK team is on deck for the final party and food - all points are double!

Kinetic Collective Will be here Monday March 20th (We'll be doing Open 17.4 that day) with their collection of NOBULLS, apparel, and gear for a pop-up shop.

Georgia POWERLIFTING Spring Open - date change....This will take place on Saturday April 2nd. (not Friday and Saturday). The gym will close at 1pm on Friday March 31st for set-up. This is a HUGE event held 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 have a super week planned. Remember NO CLASS on Friday (St. Patrick's Day), but we are going full tilt Monday-Thursday. Fear not because we will do 17.4 NEXT Monday during the classes.

This week we are trying a little experiment. We are really trying to up our programming game all the while upping your fitness game. We have divided the WODs into levels this week. Self-selection on the levels is fine for this week, but the coaches should have some input as well. We want to help you guys show the scale and scope of Workouts. It is okay to do something a little different as long as the intention on the WOD is the same. We will work on that this week. Monday is Tabata. Tuesday is a high skill snatch WOD reminiscent but different that 17.3. Wednesday is a broken down Fight Gone bad. Thursday is some exercise capacity work followed by an aerobic day. DON'T neglect the aerobic days - we have MURPH coming up!!!

Level 1- a beginner . You have less than 1 year of training time under your belt. Consistency is key here.

Level 2- Well Rounded. You have been training for a while and have very good movement pattern development. Strict pull-ups/HSPU, at least bodyweight cleans, and know most of your "girl" times.

Level 3- You compete at the sport of Crossfit. Your Full squat clean/snatch are heavier than your power versions. You need to take time to get better at specific skills (not develop said skills but get better at them).

We know it is not perfect, but we will work to make it better.


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

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

  • Monday March 20th - Kinetic Collective will be here all day!

  • Friday March 24th - FNL week 5 - BLACK TEAM HOSTS

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

  • Friday March 31st - Spring Open set-up, gym will close at 1pm.

  • Saturday April 1st - Spring Open Powerlifting Meet - NO CLASSES.

Please Support our Awesome Friday Night Light Sponsors!!

Advertising Specialty Services

Aequilibria Massage Studio

Low Country Pawn

Inventure I.T.

ServiceMaster Restore

Thomas & Hutton

Southland Pediatric Therapy

You are Limitless!


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