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Community Updates JULY 17th, 2017

Happy Memorial Day

Coach Freddy's watchful eye as this group gets in a little post-workout core training.

Drew's Words of Wisdom...

Change. Your life changes in a single moment once you decide you have had enough of what needed to be changed.

My challenge to you is simple: if you want to eat better, then eat better. Don't dilly-dally around reading recipe books and pinterest pages of ideas, DO IT. Change happens with ACTION. If you want to be tougher, then be tougher. If you want to exercise more, then park a little further away and START. Change takes action. Action takes movement. MOVE!



#RTLO Community Kickball Tournament - Saturday August 5th, 5pm, $5

Y'all asked us to revisit last year's kick ball festivities. (Check out pics here).

Update - please register this week so that we can get a head count. Also, local friends and family are welcome to participate. The more people, the more we can give to Lindsey's Place Camp.

So here you go - with one little spin. This time we're kick'n for a cause. There will be three teams - Early Morning classes, Mid-day classes, and Evening classes will make up 3 adult teams. Each team will get to play the other two and the team with the best record wins. There will be a kids game as well, maybe a food truck, and tons of fun. All the proceeds go to Lindsey's Place Camp, a local non-profit started by the Hart family.

First Saturday Friend Fest - Back to School means Back in Action. This event is going to be a whole lot of sweaty fun. Bring a friend - or TWO! 9am only on August 5th.

Beach WOD - August 12th. In case you missed the last Beach WOD, #2 of the season is just around the corner. Join us at 10am at North Beach by the lighthouse. There will be a 7:30am class at the gym in case you'd like to do both AND a kids class at 10am. However, there will be no 9am or 11am.

Athlete Spotlight - Check out Josh Kelly's spot light here. Congrats to Maggie and Darryl for 100 classes!

Save the Date! Rise of the South Competition is coming this Sept. to Crossfit Boro. This is a fun weekend, individuals on Sat, teams of 2 on Sun. If you're not competing please consider bringing that Hyperformance Spirit.


WOD Preview...

  • Monday- The metcon is a triplet with rowing, snatches, and ttb. then we have a 10 min building EMOM with power snatches as well.

  • Tuesday- We are re-introducing the classes to Tabata EVERYTHING. This is a 5-6 part workout and an incredible amount of intensity.

  • Wednesday - we have an EMOM with HEAVY back squats (based off of the 1rm you got last week) and burpee box jumps. 30 minutes of work.

  • Thursday- We work on shoulder press and push press in a MOD fashion, then challenge your capacity on double unders and db snatch. This scorcher feels like an open workout.

  • Friday- in kind of a mirror of monday, friday has a 10 min build of power cleans, then a 9 minute amrap of power cleans (@75% and hspu)

  • Saturday- work day with double unders, ball shots, and sled drags. The coaches in training WILL rock the 11am.

Hyperformance Nutrition Challenge -

Everybody drifts sometimes. It just seems to happen a bit more over summer break and vacations, doesn't it? It's a good thing the Hyperformance Nutrition Challenge is coming! And luckily - you're not alone! Stay tuned for more details later this week.

Track your Progress: WOD Books are available at the front desk for $25 for you paper and pen people. Tracking your progress is important whether you do it digitally or on a paper, make sure you are tracking!

Saturday Mastery Class (name open for suggestions:)

We need your help! The 2nd and 4th Saturdays of the month at 11am is a fun and educational class that is part of our intern/apprentice training. The class is coached by one of our apprenticing or new coaches under the guidance of Drew or Caleigh. This allows them to practice and refine their coaching and group management skills. The format will be slightly different from a regular class, with times to stop as we give feedback to the coaches-in-training. These discussions are useful to everyone. All athletes are invited, and new athletes are especially encouraged to be part of the process of developing our newer coaches. Members only, however this class will not count as a class towards 2 or 3 times per week membership.

KIDS! This is the final week of summer kids classes. Our fall schedule will take effect 7th


Mastery Class - July 22nd 11am

First Saturday Friend Fest Aug 5th, 9am

#RTLO Kickball Game Aug 5th, 5pm Hull park

Beach Wod - Aug 12th 10am, Tybee Lighthouse

Free Self-defense class - Aug 26th, 1pm

Mastery Class - August 12th 11am

Mastery Class - August 26th 11am

*Save the Date* Trivia Night - Fri Sept. 15th

*Save the Date*Bragging Rights - Sept 30th

You are Limitless!


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