Community Updates 4/10/2107
Thank you friends for joining us for First Saturday Friend Fest. Our next date is May 6th!
PLEASE NOTE - NO 11am CLASS THIS SATURDAY. IT'S SPRING CLEANING DAY! There will be 7:30am All Levels, 8am Fundamentals, 9am All Levels, 10am Boot Camp, and 10:15 kids.
Drew's Words of Wisdom...
Have to versus get to.
I regularly listen to Ben Bergeron's (one of the greatest coaches on the planet) podcast. Last week he talked about this concept that I whole-heartedly agree with. All of life is a choice. You choose tons of stuff everyday. You choose to get up. You choose to eat. You choose to drive to work, etc... We sometimes get caught up in the mundane everyday activities that we loose the fact they are a choice. I'm guilty of this. I catch myself saying "i have to go pick up the kids from school" or in the gym "i have to do burpees in today's WOD". This wording makes it seem like an obligation rather than an opportunity to better my life or someone around me.
Instead of saying "I HAVE TO" say I GET TO. I get to pick my kids up. I get to do burpees. I get to eat good food. We are so fortunate to live in a country where you still have choices. How many people estranged from their family you know would sacrifice a lot to GET TO PICK THEIR KIDS UP FROM SCHOOL ? How many people confined to a wheelchair would give all their money to just DO ONE BURPEE?
The challenge this week is to be grateful for as much as possible. Instead of looking at things as HAVE TOs, look at them as GET TOs. This notion can in essence change our world.
Be the change you wish to see in the world. Be the light in the darkness.
NO 11am CLASS THIS SATURDAY. IT'S SPRING CLEANING DAY!
BEACH WOD - The first of the season! April 29th at 10am. Come early to find parking and get to our spot. Stay afterwards to just hang out the beach with cool people. There will also be a kids class on the beach. No 9am or 11am class this day.
Squad Savannah Bring A Friend Workout - April 29th 10am. Have a friend that talks about getting back in shape and not sure where to start? Or maybe has tried numerous times? The Squad Savannah provides both the tools and encouragement to make that happen. The Bring A Friend workout allows for someone to experience the get a taste of the camp in a fun, supportive atmosphere.
CLASS SCHEDULE CHANGE! Beginning Saturday April 8th
NEW Saturday 7:30am All Levels Class. It's getting warmer and we know that many of you would like to get in and out on Saturdays. Saturdays are a great day to mix it up with a different coach, different faces, and movements you don't always get to see during the week.
Saturday 11:00 am class is now a Level 1 class (using our new level system). This class will be a mix of reviewing the basics, more in-depth skill work, and other fun segments.
Check out Drew's explanation of our new levels and what to expect in class in the year to come: (THIS LINK WORKS ;) )
Benchmark Testing Over the next couple of weeks we'll be testing some benchmark workouts and movements. It's really important for you to keep tracking your progress for your sake and also so that we can program better for the gym. Please remember to record your workout in Zen Planner after class. For a tutorial on using the app check out this video: https://www.youtube.com/watch?v=xgRHkEW2N18&t=3s
Semi-Annual Check-ins - This is also a great time of year to get up with your Primary Coach for a Semi-Annual Check-in. The check in is 30-45 minutes of face to face time to review goals, strategies, homework assignments, nutrition, or whatever you need. A few of you may have been contacted about changing your primary coach to one that you will see more frequently. If you are not sure who your primary coach is please let us know.
This Week -
Murph Prep monday. We run. We pull. We push. We squat. We sit. We enjoy
Tuesday we practice heavy deadlifting and ball shots in a cool format. Wednesday we weightlift. The focus this week is snatching. Thursday is a good partner WOD with lots of reps to share. Friday we are BENCHING!!! and then some high intensity rowing intervals. Saturday we get to practice rope climbs in a wod. Should be a dynamite week.
Summer Kids Classes - June 5th- July 22nd
Kids Crossfit (rising 1st - 5th grade) - Tue, Thur, Sat @10am
Middle/ High School- Mon, Wed, Fri @10 am
Saturday April 29th - Beach Wod! 10am. No 9am or 11am classes.
Saturday April 29th - Squad Savannah Boot Camp Bring A Friend Day
Tuesday May 9th - Next Small Group Fundamentals Class Begins
Monday May 29th - Memorial Day Murph Time TBD
Saturday May 6th - First Saturday Friend Fest (9am only)
You are Limitless!