Community Updates April 23, 2018

All the fit stuff happening soon

Drew's Words of Wisdom...

This week's soapbox brought to you by the one and only Tracy G. Listen to her folks!

I've been hearing a ton of comments about how athletes are feeling and I have to talk about it for a minute.

I've heard a few from last week and 1 in particular that really got the wheels turning.

"I almost died during that workout!"

"I really don't want to do that."

"I wanted to kill myself during that entire round!"

"I hate ALL of this!"

1) are not going to die! Yes, these workouts are hard and challenging and that's exactly why you keep coming back! To push yourself and see how far you have come.

2) Be grateful! You have the capacity to GET out of bed in the morning. You have a car to get you to the gym. You MADE the choice to come in and give it your ALL. Some people (more than you think) don't have that privilege. Coming here is not an obligation. It is a choice that you made all on your own.

3) Remember why you came in. If you ever need help with motivation..think of all of those who no longer have a choice to come into the gym. For all those who sacrifice their lives for our freedom. Fight for those who no longer can. For those we love who are gone way too soon. Work harder for them.

4) Well, let's face it...we all have to do stuff we don't necessarily enjoy doing. BUT, guaranteed, when we've done it, we get that sense of pure accomplishment AND it only makes us stronger. And that has to do with anything in life.

Ok...stepping off the soapbox now.

Make every workout better than the last. Embrace the struggle and the toughness!

Coach T.

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

Training Elephants

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


Class Start Times - please be here on time.

Gang, it is in your best interest to arrive to class on time, even better if a few minutes early to mobilize and warm-up. Our coaches are available at the whiteboard up to 10 minutes before class for you to discuss scaling and modifications needs. Once class starts this is difficult to do. Also, once you miss the WOD explanation and expectations, we can't stop coaching to re-explain it, that's not fair to the rest of the class. Recently we've noticed a lot of the same faces coming in 10, 15, even 20 minutes after class has started. We understand that every now and then things happen - for sure! But to do this repeatedly is stealing from your own experience and making it difficult on the coaches. Please respect the class start times and be here early.


Registration is now open at Camp is for rising 1st - 5th graders. This is separate from our regular kids classes, which will keep the same schedule over the summer. Each 2 week session will run Mon-Fri 10am to 11:30. Kids will have a chance to learn healthy habits while paring fitness with fun. Water games, nerf wars, and even the Kona ice truck will be here.

Gym Improvement Day - CANCELLED

Projects around the gym will be prioritized from week-to-week so we can continue to bring you Skill Clinics and classes without having to close down for an entire day!

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 class times - 7:00 am and 9:00 am. The Kona Ice truck will be here after the second wave with proceeds going to Victory Gym the supports our veterans with PTSD. Wear RED!

Cinco de Mayo - Redeemed and Dominant and Tacos!

Save the date Saturday May 5th as our HPA community gets together after First Saturday Friend's Fest to watch Redeemed and Dominant! Bring a taco topping to share for a Taco Potluck so we can eat while we watch! More info on the FSFF Event Page!

Beach Wod - June 9

Once this cold weather finally clears, let's head to Tybee to sweat and play together on the beach. It's our annual Beach WOD.

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 is open. Mass transportation may be possible once we have numbers on people going.

COMING SOON.... Together We Are Stronger, Remember Everyone Deployed Shirts and Tanks. You can either order online or via the clipboard at the gym. Tanks are slightly different than picture (but not tight-fitting either), shirts are men's cut and will fit similar to last year's Gobble Games shirts.

Deadline to order to guarantee delivery before Murph is Saturday April 28th.


This week looks a little different as we rep up to 8. We will however Front squat heavy 3 later in the week. We are also focusing this week on some static strength.

Monday: We back squat for 8 in a superset with weighted step-ups. The workout is a sprint of 250m and then 10 DB push press.

Tuesday: Deadlift for 8 reps into broad jumps. The Workout is a partner triplet with deadlifts, bench press and pull-ups.

Wednesday: We will do agility today. After we are doing a spin on a benchmark workout "Annie"

Thursday: We are Front squatting heavy then doing a wave Load Clean for the WOD.

Friday: Superset strict shoulder press with shoulder taps. The WOD is 3 rounds of running, lunge and HSPU

Saturday is a FGB style WOD with AAB, Box Jump, KB Swings, Sledgehammer and Rowing.

Summer Skill Clinics - over the next few weeks you'll be hearing more about some Saturday skill clinics. These are opportunities for our coaches-in-training to hone their presenting skills on various topics in which they want to widen their knowledge base. Each clinic will be supported by one of our full time coaches and free for members.

April 28th - Snatch Clinic with James Cooper


Saturday May 5th - FIESTA! Bring a Friend Day at 9am, with Taco Potluck and Redeemed and Dominant showing at the gym immediately following at 10:30.

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

Saturday 6/9 - Beach WOD


(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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