Bound Newsletter 8.3.2025
Summer Strength, No Days Off: PR Board Highlights at CrossFit Bound
While summer often brings a slowdown in routines, vacations, and inconsistent schedules, our CrossFit Bound community stayed committed—and the results speak for themselves. Just take a look at our updated PR Board, now filled with new personal records in the Deadlift, Strict Press, Front Squat, and Bench Press.
These numbers represent more than just strength gains—they reflect early mornings, consistent effort, and a commitment to training through the traditional summer lull.
Whether it was chasing five more pounds on a lift or finally hitting a long-time goal, our members proved that progress never takes a season off.
What We Learned This Summer
Eccentrics Matter
Slowing things down works. By focusing on the eccentric (lowering) phase of our lifts, we built control, strength, and resilience—laying the foundation for bigger PRs without adding unnecessary volume.Heavy Isn’t Everything
We didn’t max out every week, and that’s the point. Strategic training, smart programming, and recovery allowed our athletes to peak when it mattered most. You don’t have to go heavy every day to get stronger—consistency wins.
Here’s to a summer of strength, and an even stronger fall ahead. Check out the photos of our PR board, celebrate the wins, and get ready to keep pushing.
Fall Strength Cycle is coming. Let’s build on the momentum.
Individual PRs
*Forgive me if I missed yours (we had a lot)
-Hayden Venable: 405 DL, 285 FS
-Randy J: 345 DL, 235 FS
-Calie Hadley: 145 DL, 65 Press, 85 FS
-Edgar R: 180 DL
-Sarah: 145 DL
-Kyle Rice: 315 FS, 275 Bench
-Nick White: 285 FS
-Kyle S: 315 FS, 205 Bench, 2:23 Isabel
-Casey Linch: 285 FS
-Alyssa Winkler: 115 FS, 100 Bench
-Jeb Buffington: 357 FS
-Matt Schuster : 336 FS
-Brooklyn Shaw: 205 FS
-Grayson Young: 90 FS
-Jennifer Valenti: 125 FS
-Michael Rivera: 244 FS
-Brian Lawler: 230 FS
-Trevor Maloney: 365 FS
-Winfred Brown: 295 FS
-Ryan K: 195 Press, 454 DL, 335 FS
-Wilson Washington: 305 FS
-April: 160 FS, 135 Bench
-DJ Klinger: 305 DL
-Juan: 235 DL
-Jeffrey McDonald: 225 FS, 365 Bench
-Elaine Dunbar: 70 Bench
-Micheal Jamorski: 2:57 Isabel
-Colton Heibeck: 3:28 Isabel
-Eric: 115 Bench
-Sarah Little: 150 Push Press, 195 FS
-Greg Brooks: 215 BP
-Ken: 225 Bench
-Natalie Gordon: 225 DL, 100 press, 165 FS, 150 Bench, 3:04 Isabel
-Tyson Kimm: 350 DL, 215 Bench
-Dylan Porter: 515 DL, 185 Press, 325 FS, 325 Bench, 2:22 Isabel
-Cody Porter: 285 DL, 145 Press, 2:34 Isabel
-Santez Kindred: 405 DL
-Cody Cobb: 505 DL, 285 Bench
-Mary Lubbers: 180 DL, 105 Bench
-Jake Peeterse: 585 DL (2x), 335 Bench
-Fefe: 320 DL, 210 FS
-Dalton Brumfield: 345 DL
-Laura Rutland: 225 DL, 95 Press, 140 FS
-Michael: 405 DL, 170 Press
-Julie Chambers: 265 DL, 110 Press, 205 FS, 147.5 Bench
-Chris: 315 DL, 105 Press, 195 FS, 3:05 Isabel
-Mary Turner: 275 DL, 110 Press, 190 FS,
-Katie Allen: 255 DL
-Ruben Rivera 405 DL
-Chris Mench: 495 DL (broken arm PR)
-Kaleb A: 625 DL, 235 Press, 410 FS
-Dickard: 365 DL, 115 Press
-Levi Samples: 405 DL,
-BAM: 300 DL, 170 FS, 125 Bench
-Autumn: 235 DL, 155 FS, 130 Bench
-Chuck Carter: 405 DL, 185 Press, 300 FS
-Alex: 185 DL, 115 Press
-Emily Conaster: 95 Press, 130 Bench
-Melanie Venable: 295 DL, 90 Press, 175 FS, 136 Bench
-Raquel: 195 DL, 85 Press, 145 FS
-Natalie Scott: 275 DL, 165 FS, 130 Bench
-Jenni Pettit: 255 DL
-Josh: 345 DL, 135 Press
-Fatih Sen: 355 DL, 115 Press, 195 FS, 165 Bench
Another PR non lifting related: Jen Wells followed out Bound Endurance Running Program and completed a sub 30 minute 5K! Over a 2 minute PR
Upcoming Birthdays & Anniversaries
Anniversaries
1-year
Faye Small - Aug 12
Fefe Lawler - Aug 14
Cris Aponte - Aug 15
2-year
Ean Parr - Aug 20
3-year
Casey Linch - July 25
4-year
Eric Harvey - Aug 17
Birthdays
Sheri Kindred - Aug 3
Jeb Buffington - Aug 4
Dylan Dejesus - Aug 5
Hunter Palmer - Aug 8
Natalia Scott - Aug 13
Sam Holsomback - Aug 13
Luke Mayben - Aug 15
Delilah Payton - Aug 16
Mary Cox - Aug 16
New Program Updates:
Bound Performance:
Strength Focus: Back Squat (Volume) | Olympic Lifting 1x day a week + Mono Structural Sprint Intervals | “The Girls” will be coming back
Bound Endurance:
Running 2 days a week:
Hyrox is in 12 weeks. Our new program will have 1x interval day & 1x long Zone 2/Distance day
Rowing, Biking, Ski Erg
Each day will focus on one of these aspects to increase work capacity.
Bound Build:
The Iron Ladder
Mondays: Snatch + Back Squat + Accessory
Wednesdays: Clean + Push Press + Accessory
Fridays: Power Snatch + Power Clean + Front Squat + Accessory
Upcoming Schedule of Events
Gymnastics Skill/Clinic: August 16th from 10:30-12
members are Free! Want to bring a friend - $30 per person can sign up through wodify
Bring A Friend Week August 18-22:
Have a friend/family interested in our gym or want to see what we do. Free Week August 18-22.
Participant must email info@crossfitbound.com, with Name, Email, Phone Number and Bday to get registered for the week.
Kids Classes Updates: Begins August 25
Pricing is $85 a month for each program.
Mondays:
Junior Jumpers from 4-5pm
Tuesdays:
Mini Movers: 10:15-11:15am
Homeschooled Junior Jumpers: 11:15-12:15pm
Wednesdays:
Mighty Middle Schoolers: 5:15-6:15pm
CrossFit Resurgens RISE UP Competition -
📅 Date: Saturday, August 16th
👯♀️ Teams: Same Sex Teams of 3
💪 Divisions: RX or Scaled
Melanie Venable has put together a ‘team’ for the upcoming Savage Race. The team is called ‘FRIENDS BOUND’
Need a training plan to get ready Bound Endurance is implementing a 5K program for this summer. 2 Days a week of running.
Helen Holiday Half & 10K Race - December 13, 2025
discount code ‘Helen10’. *thank you Jen Wells!
CrossFit Journal Video of the Week: The Sleep Performance Connection: How Rest Makes or Breaks Your Training
Dr. Major Allison Brager, a neuroscientist and two-time CrossFit Games athlete, breaks down the science of sleep and its massive impact on performance, recovery, and long-term health. This episode covers everything from understanding your chronotype and optimizing training times to strategic caffeine use, sleep myths, and how poor sleep affects your hormones, mood, and injury risk. Whether you're an elite athlete or just want to function better daily, this conversation will transform how you approach rest and recovery.
