Community Updates May 14, 2018

May 14, 2018

 

 

Drew's Words of Wisdom...

Saw this posted on a Friend's Facebook page last week and man it hit me like a ton of bricks.

 

"To be nobody but yourself in a world which is doing its best day and night to make you like everybody else means to fight the hardest battle which nay human being can fight and NEVER STOP FIGHTING". E.E Cummings

 

Be weird.  Be Yourself.  Do NOT Care what others opinions of you are.

Drew

 

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

 

 

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

 

 

 

COMMUNITY   

Welcome Craig T to the HPA fit fam!  

 

Congrats to Jarrod D and Nick Z on your 100th classes!

 

 

THE CROSSFIT SOCIAL CLUB

In case you didn't know, there is a private facebook group just for HPA members.  The Crossfit Social Club group is it's name and it was created as a place for members to give each other a personal high-five, humble brag, set up out of the gym gatherings, ask for help moving, or seek general advise.  You must request access and please to not self-promote. 

 

 

 

KIDS MINI- CAMPS! 

Registration is now open at hyperformance.zenplanner.com  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!

 

Murph Kid policy - We do not recommend bringing kids to Murph.  ANY child not in a stroller will be required to stay off the floor with gym-provided sitters at $10 per child.  

 

 

 

 

Beach Wod - June 9

Let's officially kick off summer!  Head to Tybee with us to sweat and play together on the beach.  It's our annual Beach WOD.  Friends are welcome.   We kick off at 9:30 am, so come with plenty of time to find parking and walk in. 

 

 

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.   

 

 

 

TRAINING

Tempos?  What's a tempo?  Here read this: https://resources.crossfithyperformance.com/the-role-of-tempo-training

 

  • Monday we will deadlift and then do a fast rounded sprint with AAB, power cleans and muscle-ups.

  • Tuesday we will Mac Press then a play off of Running Cindy with Rope Climbs.

  • Wednesday we will back squat then do a 21-15-9 of SDHP and Double Unders with a 1 arm farmers carry in between.

  • Thursday is a 2 RM push jerk followed by a partner Workout at stations of ski erg, bb push press, row, ball shots and sit-ups.

  • Friday we will front squat and then do the benchmark WOD Helen.

  • Saturday is a great cardio piece with the last 5 movements of Filthy 50s... sort of.

 

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 - June 2nd to be announced

Saturday - June 23rd to be announced

 

 

CALENDAR

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

Saturday - June 2 - skill clinic 10am

Saturday - June 23 - skill clinic 10am 

Saturday 6/9 - Beach WOD

 

 

 

 

BUIYATAOO!

(Believe Unconditionally In Yourself And The Ability Of Others)

 

HPA COACHES

 

 

 

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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