Community Updates April 9, 2018

All the fit stuff happening soon

***No 9am class this Saturday April 14th***

Drew's Words of Wisdom...

I saw Ready Player One this weekend with the family. It is a movie set in the not too distant future where almost everyone has "logged out" of the real world and escaped to the virtual world called "The Oasis".

If you think about it, we are close to this now as you can meet, chat and potentially fall in love with people you never actually meet. People use avatars all the time to be someone they are not. They use the internet as a means to escape reality. They become different versions of themselves online. There is even a country song by Brad Paisley called Online where the chorus is "I'm so much cooler online". Sheesh. You can get everything for survival now delivered to your house. You can essentially join the Oasis and live this Avatar based life.

Well, you can get ALMOST anything. Deep interpersonal connections, like 1-2 or 3 really good friends that you do LIFE with. People who you can see go through the same things you go through TOGETHER. We are beings that are meant to have deep connections to other people. This ONLY happens face to face. Online you just never know who someone really is. Your online "girlfriend" might just end up being a 400lb guy named Chuck living in his parent's basement in Detroit. Take the time today to foster and develop deep connections face to face with someone else. HOW you may ask? Smile, make eye-contact, ask an open ended question, and LISTEN. Simple. Stop reading this now and go DO IT.


In case you missed it, here's Drew's latest TACO - Teaching Athletes to Conquer Obstacles Video -

Baby Steps Of Fitness (this is a good one to share!)

A new TACO Drew's day post is released each Tuesday.


Rise Of The Masters -

Let's grow this cheering section!!! 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, APRIL 14th

Individual athletes can still jump in and do the preliminaries on Friday April 13th at 6pm.

Want to get your workplace involved? Teams must be finalized by this Wednesday. Contact Jen for more details.

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 at school, please let their coach know about this opportunity. For more details visit here.

April 21st - Gym Improvement Day - POSTPONED

Gym Improvement Day is postponed as many team members are gone and a few athletes will be competing at the FESTIVUS Games in Brunswick.

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.

Marine Corp 10K in DC

Every year, Mark Hummeldorf ran this race in Washington DC to honor his fallen brothers. This October 28th, we'll run to honor him. Then give him a high five in Arlington. It sells out quickly. Registration opens this Wednesday April 11th at noon. Mass transportation may be possible once we have numbers on people going.

COMING SOON.... Together We Are Stronger, Remember Everyone Deployed


We will continue our strength priority training. For

movements we have established we are working percentages. For Bench and Power Clean we are obtaining maxes.

  • Monday is percentage back squat followed by a sprinty row, front squat, and push press.

  • Tuesday is Bench Press 5RM then a 9 min AMRAP of TTB and KBS.

  • Wednesday is a skill development day with agility and then the benchmark WOD Nancy. The weather should be perfect to run.

  • Thursday is percentage deadlift followed by partner work with burpee pull-ups.

  • Friday is Clean max followed by a quick couplet of hang cleans and lunges.

  • Saturday is another version of strongman saturday with some new movements, time domains thrown in.


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.

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