Community Updates March 26, 2018

All the fit stuff happening soon

Drew's Words of Wisdom...


In case you missed it, here's Drew's latest TACO - Teaching Athletes to Conquer Obstacles Video - Everyone wants to be a champion, but no one wants to put in the hard work.

A new video is posted on Facebook Live every Tuesday morning!


Welcome to the Fit Fam Sean O and Jessica B! Welcome Back Alexis!

This week's athlete spotlight - HPA OG - David S!


Over the last 5 weeks so many of you have done things for the first time. First pullups. First toes to bar. Clean PRs. First Muscle-up. First competition! It's worth it to pull the training wheels off sometimes and put yourself out there. I'm so proud of this community for your healthy competitiveness - not against each other all the time - but against your old selves. Every year the Open gives us a chance to measure our progress and celebrate the work put in during the year.

Remember, it's not about WHAT you do, it's WHO you become in the process.

This is a great time to meet up with your primary coach and break down your Open performance. Chances are you've realized that there are somethings you are good at and something you aren't. Go ahead and run with that momentum and desire to improve the holes in your games. Your coach is here to help you work at a plan through the whole year.

Last, one final THANK YOU so much to our sponsors for making all of this possible!

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

First Saturday Friend Fest!

Saturday April 7th - Bring your bestie to sweat it out with you! The 9am class is open to anyone who wants to see what they hype is about. Friends must arrive 10 minutes before the start time to participate. Remember you are their host - so make sure to introduce them to the coaches and other athletes. Here is the sharable event page with more details.

Rise Of The Masters -

Is happening at Crossfit Boro on April 14th. We already have a handful of athletes registered. The divisions are ages 40-47 and 47+, both Rx and Scaled. We'd love to see ALL our athletes participate or be there showing support. There will only be one class at 7:30 that day.

Whole Life Challenge - Workplace Edition

Will be starting on April 14th. We had such an amazing success with WLC inside the gym, that this next round we are taking it out to our local businesses. So if you'd like to get your workplace involved, this is your chance. The cost is $39 per person before March 28th and includes a free on-site kick- off seminar, preliminary event, finale event, and weekly sweat sessions at HPA. We recommend that individuals register/pay themselves and encourage the business to provide prizes and incentives. For more details visit our page Link to register:

April 14th - 7:30 am class only

HPA will closed on Saturday April 14th after the 7:30am class, as we are teaching a CEU course for High School and College Sport Coaches. The course will focus an safely teaching and programming basic strength and conditioning movements for student athletes. If you have a child that plays sports and goes into the weight room, please let their coach know about this opportunity. For more details visit here.

April 21st - Gym Improvement Day

Calling all handy dandy souls! Our semi-annual gym improvement day will be held on Saturday April 21st after the 7:30am class. (No classes the rest of the day.) The more hands the better! So bring your building, cutting, painting, nailing skills (or lack there of) and have some fun with the HPA fam putting functional fitness to work. Lunch provided :)

Memorial Day Murph!

Save the date for Monday May 28th for our annual salute to our heroes. You can complete the workout scaled or Rx, or weighted up, as an individual or as a team of 2. There will be two times - 7:00 am and 9:00 am.


Make sure to watch the video at the top for an overview of programming for the next 8 months.

This whole week we have "tests" in the classic Crossfit sense, but don't mistake they are TRAINING days. Push past the point of comfort.

Monday- Bench makes another appearance. So do strict pull-ups. Then we have tabata squats with some muscle-up practice.

Tuesday- heavy deads are on the menu paired with hspu. Air assault bike max cals in 5 minutes.

Wednesday- we are going to practice agility. after we have 1 round (so max effort) run 800 , thrusters light weight AND TTB.

Thursday- heavy back squat then an increasing ladder amrap of burpee box jumps and russian kb swings.

Friday- Super fun heavy clean MOD with MARY as the metcon. Mary is 20 min AMRAP of HSPU, Pistols, and Pull-ups.

Saturday is a play off of an Open WOD with Double unders and snatches (moderate weight) into a 1 RM Snatch.

gonna be a super fun week to train.


In case you are looking to beef up your at home gym...we will be selling used equipment to make a little more space on Friday March 30th and Saturday March 31st at the gym. As a member you have first choice when the sale opens on Friday. Saturday will be open to the public.

Equipment cannot be "held" without being paid for and must be taken home by the end of the day on Monday April 1st.


  • Check out our SAMPLE BUNDLE - perfect for Open Season. Each bundle features samples of Mg, O3, D3, different flavors of Ascent and SFH protein, and new spark flavors. It's a great way to try new things without committing to the entire bottle/bag.

  • Nighttime Recovery is back in circulation and is flying off the shelves! This products helps with sleep quality by allowing your body to get into a deeper stage where many recovery processes occur. Wake up ready to tackle the Open or whatever your day brings you. Read more here.

  • SFH has changed the formula for it's Recovery Protein mix. This updated formula features better total joint-health complex as well as added branched chain amino acids and CoQ10 for endurance. With these enhancements, the new price is $74.95.


Saturday 4/7 - First Saturday Friend Fest at 9am!

Friday 4/13 - Whole Life Challenge - workplace edition kickoff and prelim. Time TBD.

Saturday 4/14 - Rise of the Masters at Crossfit Boro. One 7:30 am class only.

Saturday 4/14 - Coaching Principles Workshop - no 9am class

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.

Monday May 28th - Memorial Day Murph at 7:00am and 9:00am


(Believe Unconditionally In Yourself And The Ability Of Others)


PS - These guys are AMAZING!!!! And you can pick up your meals right here.

Use the code: DOLPHIN17 for 15% off your first order!

  • 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.

Featured Posts
Recent Posts