Community Updates 4/17/2107

Our small group fundamentals grads are ready to join in crossfit classes.

Squad Savannah getting beach ready!

Drew's Words of Wisdom...


"I will wait, I will wait for you." I wait. I wait to write this until Monday morning. I don't really think about it until my drive to drop the kids off at school. On that drive, I set my thoughts to what is going on around me and search for inspiration. Sometimes I find it early in the week and I jot it down (yes I carry a notepad in the car with me for such inspiring moments). Today's inspiration slapped me in the face. I am going to quote one of my mentors and unpack the quote a little bit.

"Our thoughts. Our THOUGHTS determine the QUALITY as what we SAY. Everything we say takes on the quality of a SEED. Over time that seed will SPROUT. Then we harvest the quality of what sprouted... The quality of the seed resided in our mind"- Greg Amundson.

Wow. Such profoundness on a Monday. This struck a chord with me. Thoughts ALWAYS proceed words, whether it is self-talk or spoken to others. What you say to yourself and what you say to others has POTENTIAL. It can grow to something great (encouragement) or it can grow to something harmful (discouragement). Words can be used to build people or break them down. There is no middle ground.

Commandment 3- Think and Speak Positive. The people we interact with daily may not get a chance to hear encouragement at any other point in their day, week, month, year, or LIFE. Make sure the interaction they have with you is one of compassion and encouragement. I truly believe this BUT before we say the right things, we MUST train our minds to think the right things.

My grandmother always told me to think before I speak, and if I can't say something nice then choose silence. Oh the wisdom. Let's add to it. Choose silence UNTIL you can say something with encouragement. Train yourself to find the good in everything. Assume a noble motive, not to the point of naivete (stay aware of sketchy situations) but look for the good. THIS takes practice.

Of the hundreds of potential things to say, choose the right one. I am gonna close with a quote from the Bible because it hits home this message but I have to paraphrase because I don't know it word for word and don't feel like looking it up.

"Iron sharpens Iron, and man sharpens man." We can choose to build up others around us or break them down.

When you do this, you must be receptive to others building YOU up as well.




Your fellow HPA athlete and a World Champion Muay Thai fighter for Iron Muay Thai, Colby has been selected to represent Team USA at the 2017 IFMA World Championships in Belarus this May. We as a community can help him get there!

There are three ways you can help: 1. Donate via 2. PreOrder a "Barbarian" Shirt at the gym. (Please bring cash, pay via paypal, or write a check to Colby.) 3. Come to the Fight Gone Bad Fundraiser THIS SATURDAY Aprill 22nd during the regularly scheduled classes at 7:30, 9, and 11am. $5 Raffles will be available for prizes from Social Club, Treylor Park, Butcher Tattoo, Kustom Hustle Tattoo, Zunzis and Boomys. You do not have to be present to win during the drawing at 12:15, but the raffle tickets are only available on site during the Fundraiser! (All classes Saturday are open to the public with a suggested $10 donation for non-HPA Athletes.)

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.



Where's the MOD?? New Video From Drew

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.

LEVEL EXPLANATION Check out Drew's explanation of our new levels and what to expect in class in the year to come:

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:

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 -

Super fun week ahead. Monday is a Strength day. Tuesday is some intense interval work. Wednesday is our run train day with some clean practice. Thursday is STRONGMAN work. Friday we will work on some dumbbell snatches. Saturday is going to be a special Fundraiser day (Fight Gone Bad).

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!


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