Community Updates 5/22/2107

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

Anyone wanna dispute how sexy it is to be strong?

Drew's Words of Wisdom...

A friend posted an interesting article this weekend by a "Guru". He didn't believe in positive thinking.

He said the world is not all sunshine and rainbows and we need to learn to deal with it. HAHAHAHA.

This "Guru" clearly doesn't get it. Now on one hand he is right. The world is not all sunshine and rainbows. We need not be some happy-go-lucky frolicking around in a field of daisies all the time people. Evil is out there. Pain and heartache is out there. You can't go through life without experiencing struggle (who would want to?).

We are not positive MONSTERS at the cost of naivete. We merely understand that response is a choice. The more we TRAIN our responses to that which is positive and constructive the better we are at handling the really crappy moments (fear, death, tragedy, etc...) No amount of willpower helps here. Practice does. Learn to be constructive when obstacles enter your life. Allow yourself to be mad, sad, or angry for bit but you cannot let those emotions fuel your response. This takes practice. The good thing is that you will run through dozens of emotions in a given week. Practice. You might find yourself angry this week. It is okay to be angry. BUT before you response in ANGER think about how your response will either make things better or potentially make them worse. Are you throwing water on the fire or gasoline?

An old Cherokee proverb: There are always two wolves fighting inside of us. One is fear, anger, hate, etc... The other is joy, contentment, humor, etc... The one that wins the fight is the one you constantly feed.



Party For Krista - Please join us after the 11:30 am class on Tuesday, May 30th. As many of you know the Owens family is moving back up north. We want to celebrate how much Krista and her family has impacted our Hyperformance family. Bina is providing food, but if you'd like to help with sides or supplies see the sign up sheet at the front desk.

Lone Survivor Movie Night - Join us on Sunday May 28th at the gym for a viewing of Lone Survivor - the story of Lt. Michael Murphy and Operation Red Wings. Bring your favorite fold up chair and any food or beverage. The movie is rated R, please use parental discretion.

R.E.D. Friday is here! Thank you everyone for helping turn Hyperformance Athletics into a sea of red each and every Friday. The message this sends is that our deployed brothers and sisters are not forgotten. XS, S, and M size shirts are still available. If you'd like to be included in the next round of shirts make sure to order on the pre-order sheet. Once we reach 50 shirts we will place another order.

Savannah Bananas Hyperformance Night Out - Let's meet up outside the gym! The Hyperlink crew is helping to organize a HPA Night out for our members on Thursday June 8th. This is a really popular night and is expected to sell out. We've reserved 50 tickets in advance that you can purchase at the gym for $15. This ticket includes all you can eat food, but no alcohol. Since there are limited number of tickets we are asking that members purchase tickets for only themselves and a significant other, but please no kids until all members who would like one have an opportunity to purchase them.

TANKS! RISE To Lift Others. Check it out - these shirts are PRE-ORDER ONLY. The deadline to pre-order is Wednesday May 31st. "To Lift Others" is the back of the shirt :)


This is the last Murph Prep week before the big event on NEXT Monday.

First let me say that YOU ARE READY. People often see Murph as some gigantic mountain that they have to try to leap over in a single bound. The only way to climb said mountain is ONE STEP AT A TIME. Murph is hard yes, but it is also very simple. You run a bit, you do some pull-ups, push-ups, and squats, then you run again. You attack this WOD just like any other, ONE REP AT A TIME. The coaching staff will set you up for success.

This Week -

  • Monday is a strength day plus a Regional WOD. DB Snatch and Dips are a great combo.

  • Tuesday is the last Murph Prep Day. It is a test of how your legs will feel running after a lot of squats.

  • Wednesday is a super fun couple of couplets format. We have grown to love this type of WOD over the last month. What a good training stimulus.

  • Thursday is our heavy day. On the menu is backsquats.

  • Friday is a challenging EMOM focusing on some touch-and-go olympic movements.

  • Saturday we head back to a sprint in almost an identical format as monday.

  • Happy training.

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.

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


  • ​Sunday May 28th - Lone Survivor Movie Viewing 6pm at the gym.

  • Monday May 29th - Memorial Day Murph! Class times at 7:30 am and 9:00 am.

  • Saturday June 3rd - First Saturday Friend Fest (9am only)

  • Thursday June 8th - HPA Night Out at Savannah Bananas

You are Limitless!


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