Community Updates August 14, 2017


All the fit stuff happening soon

Drew's Words of Wisdom...

"Fear. Fear leads to anger. Anger leads to hate. Hate leads to suffering. Fear is the path to the dark side."- Yoda

With the events of the past weekend still fresh on the country's mind, I feel the urge to weigh-in. I won't get political. I won't get preachy. I will however, continue to strive DAILY to be the light... to fight the darkness. I challenge each of you to do the same. This task is not easy. It takes immeasurable strength to BE THE LIGHT day after day. The gym's mission is to make positive forward momentum in people's lives. This is also your mission. Produce the change you want to see. Produce the change you want to BE. How much of a positive impact can we make on our community in the next month? Six months? It starts with YOU. BE THE LIGHT.

Drew

COMMUNITY

R.E.D. Shirt Pre-Order is Open Again until Friday August 25th. Remember Everyone Deployed. Have patriotic family or friends that would like to join us on our mission to turn Friday's Red? Send them the link. Last chance to snag a CFHP - NineLine R.E.D. Shirt. (If you've already put your name on the clipboard at the gym then you do NOT need to also order online.)

Link to order: https://hyperformance.sites.zenplanner.com/retail-product.cfm?ProductId=9589E0A3-B7F9-4405-86F2-6A1655E561C9

It was a beautiful day for a WOD on the Beach. Thanks to everyone who came out! (and the gym walls got a little facelift while y'all were gone) Check out all the pics here.

WOD for TOD - Tuesday August 22nd. As is tradition at HPA, we will honor the life of Tod Heil August 22nd 2017 with his HERO WOD. Tod was a man of great integrity and was a very important influence in the early years of the gym.

We will add a 10:15 am class that day. ALL Firefighters are welcome to attend for FREE to honor Tod. Class times for the day are 0615 (busy class time), 0730, 0900, 1015, 1130, 430pm, 545pm (busy class time), 700pm

**If you are NEW to Crossfit, please avoid the Busy Class times.

Free Self-Defense Seminar with James Finizio Saturday August 26 at 1:30 pm. The seminar will be held at his studio (with air conditioning! what's that???) You know how to control a barbell and throw a medball, come learn how to move another human being.

Rise of the South Competition is coming September 2nd and 3rd to Crossfit Boro in Statesboro. This is a fun weekend with individuals competing on Saturday and teams of 2 on competing on Sun. If you're not competing please consider bringing that Hyperformance Spirit and cheering on your peers and coaches.

Bragging Rights Tailgate and Competition - Sept. 30th. Back for the 2nd year, coaches and owners from the all around the Low Country come together to throw down. Come out to Villa Maria to bet on your coaches, cheer them on, and represent Hyperformance.

Athlete Spotlight -

Congratulations Suzanne Lynch on your 1,000 class!!!

Congratulations Erica on your 100th Class!!

TRAINING

WOD Preview...

Strength training this week takes things to a different level. We go for heavy 2s with the last set being for max reps!!!!!

Monday- Back squat then a super fast sprint. How many Snatches can you get in 5 minutes buying in every minute with 5 burpees?

Tuesday- Deadlift then a play off of Helen but instead of pull-ups, we have KB weighted sit-ups.

Wednesday- Strict Press then two back to back 21-15-9 WODs. The first one is row cals and push press. the second is wall ball and pull-ups.

Thursday- no strength today,but the WOD is untimed with several strength movements during.

Friday- front squats then, a super fun chipper. The reps are big and this is a solo WOD. Burpees, lunges, KB swings, power cleans, muscleups and AAB are the main parts.

Saturday- STRONGMAN DAY!!! Yoke carries, farmer's carries. and pullups all while partner does s static hold.

Schedule Change - Remember there is no longer a 7pm class on Fridays.

Hyperformance Nutrition Challenge -

It's not too late to jump in. Make sure you sign yourself up:

www.SignUpGenius.com/go/4090C4CAAAD2FA3FF2-fuel

Drew breaks it all down right here:

https://www.facebook.com/crossfithyperformance/videos/10159016245515134/

Also, make sure to check out the blog posts that our team has written to help you out with the challenge.

Need some extra 1-on-1? Maybe it's to clean up snatch or clean up your diet. Your coach is available for extra 1-on-1 by appointment. $40 per 30 minute session, $60 per hour session.

Saturday Mastery Class (name open for suggestions:)

Every 2nd and 4th Saturdays of the month at 11am there will be 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. *No Mastery Class Saturday August 12th due to the Beach WOD*

KIDS! Kids classes are back in action:

  • Grades 1-5th meet Wednesdays 3:30 - 4:00

  • Grades 6th - 12th meet Mondays, Tuesdays, and Thursdays 3:30 to 4:15.

CALENDAR

Hero WOD for Tod - Tuesday Aug. 22 (extra class at 10:15 that day)

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

Mastery Class - August 26th 11am

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

*Save the Date*Bragging Rights - Sept 30th

You are Limitless!

HPA COACHES


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