Community Updates - April 29th, 2019
Drew's Weekly Words of Wisdom
Tomorrow, and tomorrow, and tomorrow,
Creeps in this petty pace from day to day,
To the last syllable of recorded time;
And all our yesterdays have lighted fools
The way to dusty death. Out, out, brief candle!
Life's but a walking shadow, a poor player,
That struts and frets his hour upon the stage,
And then is heard no more. It is a tale
Told by an idiot, full of sound and fury,
Signifying nothing.- From Shakespere's MacBeth
This speech given by MacBeth after the death of his wife makes me sad. MacBeth has lost the will to live. He sees no purpose in his own life. He is essentially simply passing time until his death. We far too often fall victim to this train of thought when things don't quite go our way. YOU WILL face storms and turbulent waters in your life. Who you BECOME through those waters is important. It is easy to wallow in self pity and morose mindsets. It is far harder to press through and come out the other side a better person. Do not be a tragic character like MacBeth. WIN THE DAY.
The New Baby Steps of Fitness - Listen
Becoming An Oak Tree Takes Nuts - Listen
Available in both iTunes and Stitcher!
Pain-Free Movement Clinic (members-only)
Miss working out hard because you're in pain? We want you to move pain-free. Join Tracy and Tana on May 9th at 7pm for a pain-free movement clinic. Includes a basic assessment, a workout, and further recommendations as to how you can workout pain free. The clinic is capped at the first 20 members to register. Sign up here.
But why are all the workouts gone?
If you're checking the webpage to see the next day's workouts, you won't find them there any more. This space is going to be used for better resources and education. Instead, athletes will get an email on Sunday with all the workouts for the week laid out. Additionally they will also be posted in the private HPA Facebook group, The Crossfit Social Club. No, this isn't so that you can pick and choose the days to come based on what looks the hardest/easiest/shortest/longest, etc. But we know sometimes you like to be prepared and have the right gear handy (like long socks for this Thursday's rope climb).
We've got 3 Rep Max strength testing this week. Our staff is super pumped to see you start to load the bars this week and see how your work over the last few weeks pays off. We are preparing for a true 1 Rep Max in a few weeks. The metcons are super fun. By the way, they are all listed on the Facebook page and posted at the gym.
Monday we will do a snatch based WOD.
Tuesday we do more of a cardio session with some running, KB swings and air squats.
Wednesday is a super short sprinty WOD with cleans, cardio, and muscle-ups
Thrusday we will TIRE FLIP in the WOD... and rope climb
Friday is Burpees and Pull-ups (murph prep)
Saturday is First Saturday friend fest. We will intro friends to the barbell for a little fun.
First Saturday Friend Fest this Saturday at 9am. May the 4th Be With You.
We love meeting your friends and family. Please remind your guests to arrive early enough to fill out a waiver and meet the team before we get started at 9am. Please share our FB event page.
McKenna F (4/30)
Tiara M (5/1)
Doyle K (5/4)
Bring Your Mom To Workout Day!
Saturday May 11th, kids in 1st - 5th grade are welcome to Bring Your Mom to kids class at 10:15. Friends and moms are welcome. Share our FB event page.
Memorial Day Murph
Memorial Day Murph is a gym-wide sweat fest to honor those who have given all for our freedom. All athletes are encouraged to participate on Monday May 27th. The workout is "Murph" which can be done either solo or in teams. Scaling options are presented, so every athlete can participate. We encourage athletes to attend classes on Saturdays leading up to Murph as this will prepare your body for the high volume work.
There will be two class options: 7:00 (corrected) and 9:00 am. Come prepared to sweat (be well hydrated) and to encourage or HPA fam.
Let's Go Bananas!
HPA NIGHT OUT At the Savannah Bananas Home Run Derby!
Hang out with fellow athletes on evening of Sunday, July 7th. HPA has 50 reserved tickets (we can get more if those sell out). Tickets must be paid in advance, cash only, and are $18 each. They include all you can eat AND fast passes through the lines. To claim one for you and any immediate family member, pay at the front desk. Tickets will be handed out the week of the game.
Saturday May 4th - First Saturday Friend Fest
Saturday May 11th - Bring your mom to kids class! 10:15
Monday May 27 - Memorial Day Murph!
June 15th - BEACH WOD! (Grown-ups and Kids at 9am at Tybee)
July 7th - HPA Night Out at the Savannah Bananas Home Run Derby
(Believe Unconditionally In Yourself And The Ability Of Others)
Thank you to our official 2019 sponsors!