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Community Updates February 12th, 2018

All the fit stuff happening soon

Drew's Words of Wisdom...

"Speak softly, but carry a big stick"

~ Theodore Roosevelt

Here's the latest TACO Drew's Day post -



Welcome to the fit fam Jeff B, Matt F, and Jeff S!

LOST AND FOUND - The box is overflowing. All clothes will be donated to Goodwill this Friday. Make sure to snag your stuff.


Join us on February 14th in your best Red, Pink, or White attire for some Valentine's Day fun and a great WOD. In the spirit of giving back we will be collecting gently used athletic shoes for the kids at Performance Initiatives. They may not smell like roses, but you'll be making a difference for many kids here in our local community.


We have our theme for Week 1! It's about the 70s baby. Come in your best (workout-able) 70s attire. Our amazing ambassadors will have the playlist and decor ready to go. You bring the fun.

In order to make sure this event is a positive experience for all our athletes, please keep in mind some logistics regarding Saturday Showdown:

  • Heat sign up is MANDATORY. If you show up but didn't sign up for a heat you will added at the end.

  • Heat sign up will go LIVE via a link on our Facebook page every Friday at 12 NOON. Times are first come first serve.

  • Athletes need to arrive 30 minutes before their heat time. You will meet with that heat's coach and everyone in that heat will warm-up together and complete a final brief before the heat starts.

  • Please do not park on 70th St. You can utilize other side streets, the parking lot, and neighboring lots, but do not park on 70th.

  • Please only bring in necessary gear. There will not be room for large gym bags.

  • PARENTS WITH KIDS - If you choose to bring kids with you, they need to be under YOUR direct supervision (line of sight) for the entire event. Please delegate another athlete, friend, or family member to be responsible for your kid or kids while you warmup and workout. Just being in the office is not sufficient. No kids will be allowed to touch ANY equipment during the event, except for kids participating in the kids class at 10:15 and only during that time. Prior to and immediately following the kids class, parents are responsible for their children. The cost of participating in the kids class during Saturday Showdown is the same as a regular kids class, $10 per visit or $100 for 10, or included in the family membership. The minimum age for crossfit kids is 1st grade.

  • Athletes are asked to be willing to judge in a heat before or after your own. The online judges course through is not required, however it is open to any athlete that would like to take it. If you print out your certificate we will put it on the wall and utilize you more if you love to judge :)

  • If you know in advance that you are unable to make any heat times on Saturday you may arrange a time on either Friday or Monday with any of the coaches to judge your workout. This must be arranged at least 24 hours in advance. Warm up is on your own, be prepared to start the workout at the time you've arranged. If you want more in depth warm-up, strategy, or skill work before the workout, then this should be scheduled as a private coaching session so we can compensate the coach for their time accordingly.

  • Fridays are regular class days and will include some skill work and strategy. It's a good plan to come in and move around and sweat the day before.

New Athletes - This 5 week event is Open to ALL Hyperformance Athletes. Each Saturday (except St. Pats) we will do the Crossfit Games Open Workout. There is an Rx, Scaled, and Masters divisions. Whether you submit scores to the Games website is up to you, but we encourage every HPA athlete to get in the game and participate. Registration is still open, even the the T-shirt deadline is past and costs $25.

Check out Coach Caleigh's post from last week with the Lowdown on the Showdown. Caleigh explains why we've chosen to switch things ups this year to Saturdays, the kids heat, and what to do if you absolutely can't make any of the heat times on Saturday.



Registration and more details here.

Thank you to our sponsors! Service Master Restore, Audiology and Hearing Aid Services LLC, CryoRecovery Savannah, Advertising Specialty Services, Keller Williams - Penny Flowers, Chatham Orthopaedic Associates, Thomas and Hutton, and Inventure IT

Whole Life Challenge

Thanks to our friends at Latin Chicks for contributing raffle prizes this week! Also all HPA members can get 10% off meals on weekdays and 20% off meals on weekend. It's healthy, fast, delicious, and right around the corner! Grab your discount card at the front desk.

Save the date for Saturday March 3rd for our Whole Life Challenge Finale at 2pm. We'll re-measure and re-test the workout as well give out awards and celebrate your success! Plan to be there!

Athlete Spotlight

Check out this week's athlete spotlight - RJ and Henry!

Rate Update (correction)

Rate Change For 5 Class Packs - currently athletes with a 2 or 3x per week membership may may purchase extra classes at $50 for 5 classes. These are perfect for weeks when you want to attend more classes than your membership allows. As of February 15th this rate will change to $60 for 5 (previously published as $70). Athletes are welcome to purchase multiple class packs at the $50 rate until Feb 15th.

YOGA FOR A CAUSE - Sunday 2/25 @11 am at HPA

Next Sunday, February 25th, we've got a treat for YOU!

Recover from the first Open workout with Nikki Baker of Dancing Dogs Yoga Savannah at 11am for a Fundraising Yoga Session!

Nikki will be running Kilimanjaro for the Leukemia and Lymphoma Society and our own Heidi (CFL1 Trainer and Hyperformance Athlete) will be shaving her head in support of childhood cancer research and the St. Baldrick's Foundation.

BYOYogaMat and a minimum $10 cash donation at the door. There will be a raffle for some goodies, so bring some extra cash for raffle tickets! Let us know if you're coming and find more donation details at


Weekly Preview

  • Monday we are Push pressing heavy for 2RM, then a play off of Jackie with rowing, kb swings, and burpees.

  • Tuesday- some technique snatch grip deadlift work followed by an amazing interval work with more rowing, sit-ups and thrusters.

  • Wednesday- we will Bulgarian split squat (rear foot elevated) and then go into our Jump Rope for a Cause WOD with Jumps, pull-ups and lunges.

  • Thursday- is a good long warm up then a super fast, fun couplet- deadlifts and HR push-ups.

  • Friday- we will attack 1 RM split jerk from the rack, then hit a variation of an old open wod 11.3. Run first (we know it is not in the open) and then squat clean thrusters.

  • Saturday is squat stamina with a partner tailpipe. Running, box jumps, strict pull-ups and front rack hold with a sandbag.

Open-Prep Skill Clinic

REGISTRATION REQUIRED!!!!! Feb 17th - CTB Pullups or Muscle-ups and Double-Unders 10:15 - 10:55 Sign Up Here.

This Saturday is part 2 of our Open-Prep skill clinic. This is a brief overview of progressions and techniques to help those with the movements become more efficient or those close to the movement get closer. We'll dive a bit deeper than in class and all athletes are encouraged to attend, even if it's just to learn . The clinic is free, but for HPA athletes only. We will spend about 15-20 minutes on double-unders with Caleigh, then will divide for another 20-25 minutes of vertical pulling with Drew, Jared, and Caleigh. Athletes can choose either ring muscle-ups or chest to bar pullups.

Please note - if you're still aways away from being able to do these movements, you'll learn some good progressions, but the focus will be on getting athletes on the rings, bars, etc. As always, if you want to shorten the learning curve, set up a private coaching appointment with your coach.


Saturday 2/17 - Open-prep skill clinic, 10:15 am

Saturday 2/24 - Saturday Showdown week 1 9am - until

Saturday 3/3 - Saturday Showdown week 2 9am - until

Saturday 3/3 - Whole Life Challenge / Momentum Builder Finale 2pm

Saturday 3/10 - Saturday Showdown week 3 9am - until

Saturday 3/17 - St. Patrick's Day 1 REGULAR CLASS (time TBD), 18.4 workout held in Friday classes

Saturday 3/24 - Saturday Showdown week 5 9am - until

Correction - Saturday 4/21st - Semi-annual Gym Improvement Day. Class at 7:30 am only, then bring whatever building, cleaning, painting, or organizing skills you have and enjoy lunch on us.