Community Updates April 30, 2018

All the fit stuff happening soon

Drew's Words of Wisdom...

We lost a dear friend this weekend. Days like Sunday make us take a step back and look at the bigger picture. Don't get lost in the day to day. Try to live each day the best you can. That is all you can ask of each other.


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

6 Hs of leadership

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


It is with heavy hearts that we mourn the loss of Cpt. Michael McFadden this morning, fellow athlete, firefighter, marine, husband, father, and friend. Our hearts go out to his family today.

Service times have not yet been announced, please be aware that the gym will close to accommodate our staff attending the services. Details will be shared via the Crossfit Social Club page.

Congrats Ben Coursey on completing you THOUSANDTH class this past week! Keep up the great work!

FIRST Saturday Friend Fest - Cinco de Mayo - Redeemed and Dominant and Tacos!

This Saturday at 9am is our next First Saturday Friend Fest with a festive twist. After the workout our HPA community and friends are invited to stay to watch Redeemed and Dominant Crossfit movie! Bring a taco topping to share for a Taco Potluck so we can eat while we watch! Also, bring lawn chair or your favorite thing to sit on. More info on the FSFF Event Page!


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.

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!

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.


THIS week we are testing 2RMs. If you are a newer athlete, this is a good chance to re-test your 3RM. Experiences athletes going for a 1 RM is okay too.

2RMs are tough. Not from a muscle-soreness means, but from a central nervous system aspect. You won't feel sore the following day, but it's normal if by the Friday you seem tired and not really sure why. Recovery for your CNS looks like sleeping really well and bumping up your fish-oil.

There are no cash outs this week on purpose because we want you to recover from the heavy lifts.

  • Monday is back squat day. Then a fast metcon with muscle ups, cleans and box jumps.

  • Tuesday is Bench Press (we will now refer to as MacPress). The WOD is a fitness test of sorts. Run, kb swing, burpees, kb swing, and run. SPRINT!!!

  • Wednesday is deadlift. The WOD is a partner leap frog with row, deadlifts and HSPU.

  • Thursday there is no Strength portion. The WOD is a team WOD with tire flips, rope climbs, and sit-ups.

  • Friday we will overhead squat heavy. The WOD is FRAN!!!

  • Saturday is a partner WOD again for Friend fest with running, lunges, kb swings, and push press.

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.

May 19th - Running with Heidi


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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