Community Updates May 7, 2018

All the fit stuff happening soon

Drew's Words of Wisdom...

"I am superior to you, for my father is a man of consular rank." Another says, "I have been a tribune, but you have not." If we were horses, would you say, "My father was swifter?" "I have much barley and fodder, or elegant neck ornaments." If, then, while you were saying this, I said, "Be it so: let us run then." Well, is there nothing in a man such as running in a horse, by which it will he known which is superior and inferior? Is there not modesty, fidelity, justice? Show yourself superior in these, that you may be superior as a man. If you tell me that you can kick violently, I also will say to you that you are proud of that which is the act of an ass.

-from the Discourses by Epictetus

Focus on the things you can control things like integrity and compassion. Discourage yourself from focusing on the things outside your control.


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.


Welcome Mike "Coach" Harper, Lisa, Straten, and Amanda! These guys graduated from Small Group Fundamentals on Saturday and will be in class with you this week.

Congrats to Heather Filgate on completing your Hundredth class this past week! Keep up the great work!

Next Small Group Fundamentals begins TOMORROW - Tuesday. There are 4 spots left if you know someone eager to get started have them contact us today.

Thank you to our athletes for making every effort to arrive to class on time. It is appreciated by both the coaches and your fellow athletes and really makes a difference with the quality of class for everyone.


This Saturday our kids class will be held at 10:15 with a special twists - Moms you are invited to join in! Mom you are VIP of the class! Come join us, for a special chance to bond with your kiddos. All kids (rising 1st to 5th) and parents are welcome to join in for this special class. Spread the word! Here is the facebook event you can use to invite friends:


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.


We're swapping Home Bases out for Laughs this year during HPA's Night Out in May! In support of our very own Alicia B, head to Bull Street Labs May 12th to see her do her thing with Front Porch Improv. The 5pm show is free with donations for beverages and refreshments. Immediately following is an optional comedy show (tickets for that are available on site).

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 working off of the 2RM we set last week. Come in, get warm, and work up quickly to the 90% mark.

  • Monday is deadlift day then a super fast triplet of HSPU, Burpees, and Snatch.

  • Tuesday is MacPress day followed by some much needed run intervals.

  • Wednesday is back squat day followed by a great couplet of rowing calories and toes to bar.

  • Thursday is establishing a push press 3 RM followed by the benchmark workout Isabel which is 30 snatch for time.

  • Friday is front squat (based off of the last 3RM we did) followed by a cool format of moderate weight cleans with rounds of pull-ups, push ups and box jumps.

  • Saturday is a partner chipper. with double unders, lunges, situps, AAB cals , and bar muscle ups.

Sleep, water, and fish-oil are our recommendations for recovery - especially in a week like this one where we are lifting heavy.

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 (and Drew)


Saturday May 12 - Bring Your Mom to CF Kids Class! 10:15 - 11:00

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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