Community Updates November 13, 2017

All the fit stuff happening soon

Drew's Words of Wisdom...

I want to take a side street for a minute and comment on the Gobble Games this past weekend.

THANK you.

Thanks to the athletes for braving the cold and getting uncomfortable. Thank you.

Thanks to the volunteers that worked without complaint, smiling and bright for complete strangers. (and some you know) Thank you. Thank you for the judges for being as professional and fun as you possibly could. Thank you. Thanks to the HPA staff for once again putting our event ahead of the curve. Thank you.

I am proud to be sitting where I am... at the feet of all you amazing people.



One final Thank You to our fantastic sponsors! If you missed the Buddy Lee demonstration check it out here:

Smoothie King

Chatham County Aquatic Center

Advertising Specialty Services

Buddy Lee Jump Ropes

Holiday Angels - For those that are interested in helping out with the Holiday Angel's (Cure childhood cancer) Christmas list..... we have our two families!!! This is done anonymously, so we will not have any contact with the families. One of the kids we have been given, is in the fight for her life!!!! If you would like to follow her Facebook page, its "Navaeh's Fight Against Cancer." She's a precious 8 year old. The wish lists for both of these families, sizes, and household needs is at the front desk. A few details...

  • If you would like to contribute an item, please write your name(s) on the list and bring the the item in by December 1st.

  • Multiple athletes can work together to provide a gift.

  • Items should be new and unwrapped.

  • Cash or gift card donations accepted as well.

Thank y'all so much for your willingness to give!! ❤️🎗

Good To Go! We are excited to announce that HPA is now the Savannah pick-up location for Good To Go Meals food service. Good To Go Meals prepares healthy, fresh, conveniently packaged entrees. Their menu covers breakfast, lunch, dinner and "extras" and stays the same from week-to-week so your favorites are always available. The schedule is as follows:

  • Order by Friday at 4:30pm for any delivery day the following week (Mon, Wed, or Fri)

  • Order by Wed at 4:30 pm for Friday delivery.

Head over to and use the code: DOLPHIN17 for 15% off your first order! (Please be sure to look through the listed ingredients before ordering if you have any food allergies as their products are prepared on shared equipment.)

Save The Date: HPA HOLIDAY PARTY will be happening on Friday December 29th. No kids. No gym clothes. Location TBD.


We are doing 1RM test week this week. The lifting schedule is a bit different from usual. The focus this week is on the LIFT more than the met con. we will also have NO cash outs this week on purpose. Come in early and move around and mobilize as needed.

  • Monday- Bench Press day!! Folks are sore pretty beat up from the Gobble Games so be bench today instead of squat. The met con is a fast row interspersed with some burpees.

  • Tuesday- Clean and jerk is the 1RM. Lots of opportunity to work on technique before going super heavy. The WOD a little more rowing, wall balls, and pull-ups in a relay fashion.

  • Wednesday is back squat day. WOD is slam balls and Air Assault Bike. WOOO

  • Thursday is Deadlift day. The WOD is a variation of Diane. DB Snatches and Ring (HSPU) are on the menu.

  • Friday is OHS day. Really it is BTN push jerk/OHS day. The WOD is running and thrusters.

  • Saturday is an amazing AMRAP with light back squats.

Guess what folks, the Crossfit Open is right around the corner. So in our training you're going to see more open-style workouts and movements with an emphasis on the Olympic derivatives. Look for squats multiple times per week and metcons that mimic the demands of the open. Of course, all the other fun stuff will be sprinkled in there too.

Pre-class prep - Remember that you that you are encouraged to come to class early and move around a bit or mobilize on your own. On weeks like this week when we are lifting heavy, many of us need a little extra stretching and mobilizing prior to the start of class and you are encouraged to do so. Also, the coach for that class will be on the floor to answer questions about scaling or focusing the workout for you individually. It's best to talk about this before class and much more difficult once class starts.

Need some extra 1-on-1? Private coaching is available for all of our athletes. Maybe it's to clean up snatch or clean up your diet. Your coach is available for extra 1-on-1 time by appointments. $40 per 30 minute session, $60 per hour session.


Thanksgiving Week Schedule -

Wed 11/22 - 6:15 am, 9:00 am, and 4:30 pm ONLY

Thurs 11/23 - 9:00 am ONLY

Fri 11/24 - 6:15am, 9:00am, and 4:30 pm ONLY

Saturday December 2nd (corrected) - Friend Fest at 9am and 11am.

Friday December 29th - Holiday Party


(Believe Unconditionally In Yourself And The Ability Of Others)


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