Community Updates November 20, 2017

November 21, 2017

Thanksgiving week schedule:

Wednesday - 6:15am, 9:00am, kids at 3:30pm, 4:30pm 

Thursday - one class at 9am

Friday 6:15am, 9:00am, 4:30pm

Saturday - normal

 

Drew's Words of Wisdom...

 

Let's Be Thankful.

 

It is very easy to take the little things for granted. Make a list on a piece of paper from 1 to 100. List 100 things you are thankful for. These will start out big like health, kids, family, freedom. As your list grows you really have to think about all the things in your life you can truly be grateful for. This can be a very challenging yet rewarding exercise. Share your list with someone. There is no better way to start the week.

 

Drew

 

 

COMMUNITY   

 

Retail Update: Please be aware that charges for retail purchased through out the week will now be processed on Mondays instead of Saturdays. 

 

Friend Fest is Saturday December 2nd at 9am and 11am!

 

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!! ❤️🎗

 

Update - Most of the gifts have been accounted for.  You guys are so awesome!  But a few of the kids are still in need of clothing.  Additionally we have cards at the front desk for each kid and parent and would love to have as many athletes as possible sign each card so they know how many people care about them.

 

Remember December Challenge - It's that time of year when things get slightly chaotic (not that is has to be....).  We've got a fun team challenge for each of you in December.  Look for an announcement video from Drew in the next day or two.  Meanwhile, here are few details. 

  • Challenge starts December 2nd with the LIFT OFF (see below)

  • Teams of 3-4 athletes (you pick - any gender, any level)

  • Each week will have various challenges to complete individually and as a team

 

CROSSFIT LIFT OFF - @HPA Saturday December 2nd

 

What a great way to kick of December!  Join in with thousands of crossfitters around the globe.  HPA athletes do not have to register online to participate with us on December 2nd. However if you would like to be upload scores to see how you stack up against the rest of the world go right ahead, we would be happy to validate them.   

 

The schedule for December 2nd is as follows:

7:30 Regular class

8:00 Small Group Fundamentals Graduation

9:00 First Saturday Friend Fest

10:00 LIFTOFF Clean & Jerk

11:00 LIFTOFF Metcon (& Friend Fest)

12:00 LIFTOFF Snatch 

 

 

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 https://goodtogomeals.com/ 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. 

 

 

TRAINING

We have a great week planned.  Be aware the schedule for Wednesday and Friday is 615am, 9am, and 430pm ONLY.  Thursday we have one class, 9am.  Saturday is normal schedule.

 

Monday we will snatch 1 RM and then do a benchmark Isabel- 30 snatches for time.

Tuesday is a press practice day as the mod, then a play off of another old school benchmark Christine with rowing backsquats and box jumps.

Wednesday is a partner version of Helen with double unders, kbs, and pullups done as a relay.

Thursday is a super fun partner chipper with running, deadlifts, push press, and more deadlifts.

Friday is a solo workout with a 21-15-9 rep scheme.  it is not fran however.  

Saturday is a high skill day with a partner... Row, snatch, clean, and row again will round out the week!!!

 

So much fun.

 

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. 

 

 

 

CALENDAR

 

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.  

Saturday December 2nd - Crossfit LIFTOFF, 10am 

Friday December 29th - Holiday Party

 

 

 

BUIYATAOO!

(Believe Unconditionally In Yourself And The Ability Of Others)

 

HPA COACHES

 

 

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