Bound Newsletter 5.4.2025
Hero Month Calendar available to download and keep up with the number of workouts
We had several request to bring back the calendar for folks to hang around the gym and put stars or mark off as each workout is completed to get to the 23 workout mark for the month! Below you can download the calendar - print - and hang wherever you like.
Choose Your WHY Every Day
We believe training is more than just checking a workout off your list — it’s a daily choice to become the best version of yourself.
Every rep, every round, every drop of sweat comes back to one thing: your WHY.
Your WHY might be your health, your family, your confidence, or your future. It might be to set an example for your kids, to fight back against stress, to chase a personal record, or to feel strong in your own skin.
Whatever it is — own it.
You won’t always feel motivated. But when the alarm goes off, when the day gets busy, or when your legs are sore, you can still show up by choosing your WHY over your excuses.
Today, we challenge you to do just that:
Write down your WHY.
Look at it before every workout this week.
Let it drive you when it gets tough.
Because in the end, results don’t come from perfect days — they come from relentless commitment to your purpose.
Let’s get after it, Bound family.
What’s your WHY today?
100 Real-Life Reasons to Go to the Gym Today
Improve your cardiovascular health.
Strengthen your muscles and bones.
Support healthy blood pressure.
Increase your metabolism.
Boost your immune system.
Improve insulin sensitivity.
Enhance lung function.
Prevent or manage chronic diseases.
Reduce risk of injury.
Improve posture and alignment.
Build endurance for daily life.
Alleviate joint stiffness.
Aid digestion and gut health.
Improve flexibility and mobility.
Train for healthy aging.
Burn excess body fat.
Increase lean muscle mass.
Build bone density.
Support hormone balance.
Enhance your athletic performance.
Reduce symptoms of anxiety.
Improve symptoms of depression.
Release mood-boosting endorphins.
Lower stress levels.
Improve focus and concentration.
Boost your confidence.
Improve sleep quality.
Provide structure in your day.
Give you a mental reset.
Offer a healthy outlet for emotions.
Strengthen your resilience.
Help you feel more capable.
Empower you to tackle challenges.
Provide a sense of accomplishment.
Help build self-discipline.
Remind you of your strength.
Help with emotional regulation.
Reduce brain fog.
Reinforce positive habits.
Help you manage ADHD symptoms.
Increase your daily energy levels.
Support long-term mobility and independence.
Improve your performance in other hobbies.
Boost libido and sex drive.
Improve reaction time and coordination.
Get stronger for physically demanding work.
Improve your immune response during flu season.
Reinforce a consistent daily routine.
Help you handle aging more gracefully.
Make physical tasks easier (lifting, carrying, etc.).
Get closer to a personal fitness goal.
Make progress on your strength cycle.
Stay consistent with your program.
Train for a race or event.
Improve your Olympic lifts or PRs.
Build a foundation for new skills (HSPUs, muscle-ups).
Prep for an upcoming competition or test.
Track how far you’ve come.
Avoid losing momentum.
Keep your promises to yourself.
See your gym friends and community.
Get coached or encouraged by others.
Be around like-minded, goal-driven people.
Share progress with your workout partner.
Be an example for others.
Support others in their journey.
Celebrate PRs and wins as a team.
Feel a sense of belonging.
Engage in healthy competition.
Connect with people outside of work/family.
Build mental toughness.
Show up when it’s hard.
Prove to yourself you can follow through.
Practice discipline and delayed gratification.
Build habits aligned with your future self.
Become someone who doesn’t quit.
Reclaim your time and priorities.
Gain confidence outside the gym.
Feel like an athlete again.
Affirm that you matter and your goals matter.
Move your body out of gratitude, not punishment.
Shift focus from appearance to performance.
Create space for self-care.
Improve your relationship with your body.
Turn “I can’t” into “I did.”
Build momentum for other areas of life.
Create a positive feedback loop.
Start your day with a win.
End your day with a productive release.
Prove that a bad day doesn’t define you.
You already paid for your membership.
You have a workout planned.
Your gym bag is packed.
You’re already dressed to go.
You have the time today.
You’re physically capable right now.
You’ll feel better afterward.
You won’t regret going — but you might regret skipping.
You’re building something bigger than today.
Because you said you would — and that’s powerful.
100 Real-Life Reasons You Might Not Go to the Gym Today
You’re physically exhausted and need recovery.
You’re sick or fighting off illness.
You didn’t sleep well last night.
You're mentally burned out.
You’re feeling anxious or overwhelmed.
You’re experiencing a depressive episode.
You're recovering from a recent injury.
You’re dealing with chronic pain or a flare-up.
You had an emotionally draining day.
You're prioritizing family responsibilities.
You're caring for a sick child or loved one.
You’re stuck in traffic or had car trouble.
You forgot your gym clothes or shoes.
You don’t have clean workout clothes.
Your schedule is packed today.
You’re dealing with menstrual pain or symptoms.
You have a headache or migraine.
You had to stay late at work.
Your child’s needs came up unexpectedly.
You had a last-minute appointment.
You’re struggling with motivation.
You’re grieving or emotionally hurting.
Your mental health needs attention first.
You feel emotionally unsafe in your gym environment.
You’re afraid of re-injury.
You're between training programs and need to reset.
Your body feels too sore to train effectively.
You're listening to your body and honoring rest.
You’re just not feeling it — and that’s okay.
Your workout buddy isn’t available, and you rely on the support.
You’re dealing with social anxiety.
You're managing trauma recovery.
You’re focusing on nutrition or sleep as your foundation today.
You’re avoiding overtraining and long-term fatigue.
You had a major life event (move, breakup, loss).
You're trying to rebuild a routine slowly and sustainably.
Your therapist recommended active rest or low impact.
You’re traveling or away from home.
You're overwhelmed by trying to do everything “perfectly.”
You feel self-conscious or judged in gym environments.
You're learning to set healthier boundaries with time.
You’re honoring a deload week in your training plan.
You need to grocery shop and meal prep instead.
You’re in physical therapy and restricted from exercise.
You’re focusing on financial priorities and pausing membership.
You’ve been feeling dizzy or lightheaded.
You had a stressful day and need stillness, not stimulation.
You’re working late shifts and prioritizing sleep.
You’re fatigued from parenting responsibilities.
You need to clean, cook, or manage your household.
You’re burned out from trying to prove yourself.
You’re prioritizing quality time with a partner or friend.
You're navigating body image struggles.
You’re building trust with your body after disordered eating.
You’re still adjusting from moving or changing routines.
You’re dealing with post-COVID symptoms.
You're healing from surgery.
You're honoring a promise to slow down.
You’re working on emotional regulation and need downtime.
You’re easing back into fitness and today’s a planned rest.
You’re lacking transportation today.
You’re going through a breakup or major life transition.
You’re learning that missing one day is okay.
You’re managing ADHD or executive dysfunction.
You’re doing lower-stress movement like walking or stretching.
You feel overstimulated and need quiet.
You're following your coach's advice to rest.
You’re budgeting your time across multiple roles.
You’re helping a friend or loved one in crisis.
You're practicing gratitude for what your body can do today.
You’re learning self-compassion instead of guilt-driven workouts.
You’re focusing on school, work, or another major goal.
You're healing mentally from toxic fitness culture.
You’re intentionally not pushing through discomfort.
You’re shifting toward sustainable, lifelong habits.
You’re doing chores or physically demanding work at home.
You're feeling disconnected and need grounding.
You’re still recovering from a high-intensity session.
You’re working double shifts and protecting your health.
You have no childcare options today.
You’re adjusting to a new medication.
You’re dealing with performance anxiety.
You’re trying to avoid gym germs during cold/flu season.
You’re just starting out and learning balance.
You’re feeling lonely and need connection first.
You’re letting go of “all or nothing” mindsets.
You’re focused on self-care in other ways today.
You’re embracing flexibility, not rigidity.
You’re working with a coach who programmed a rest day.
You’re supporting someone else through a hard day.
You’re resetting your goals and planning long-term.
You’re recovering from burnout in another area of life.
You’re realizing that being fit doesn’t mean never resting.
You’re trusting that fitness is a journey, not a race.
You’re creating space for emotional healing.
You’re avoiding compulsive exercise tendencies.
You’re tired of guilt-driven workouts and working on joy instead.
You’re respecting your energy as a limited resource.
You’re building a better relationship with movement.
Because your why is strong — and skipping one day doesn’t undo it.
April Committed Club
Elysia Dunlap
Sheri Kindred
Dylan Porter
Fatih Sen
Jim Blackhall
Mary Turner
Matt Schuster
Kyle Rice
Nicolas White
Brian Lawler
Michael Jamorksi
Ryan Boone
Jeb Buffington
Claire Smith
Casey Linch
Sarah Bedgood
Miguel Chavez
Alyssa Winkler
Cole Scott
Christopher Kibbe
Natalie Gordon
Travis Tucker
Miles Pettit
Melanie Venable
Emily Conaster
Grant Griffin
Ean Parr
Colton Heibeck
Abby G
Trevor Lampe
Jesus Mundo
Cole Scott
Christopher Kibbe
Total Sign Ins - 1,349 total check ins
Class Averages
4pm - 11.27
9am - 9.92
5:15pm - 8.68
12pm - 7.23
6:30pm - 7.11
5:30am - 6.55
6:30am - 5.23
Bragging Board:
Dylan Porter - PR on DT
Natale Gordon - PR on DT
Amber Buettner - 1st time Rx’in DT Workout
Welcome Jack Thomas Cory - The Cory may not be in Georgia but we still miss’em
Alex, little Jack, and Tyler are happy and healthy
Jebs oldest graduated from Utah this past weekend
Welcome back to having a full house Coach Jeb
Challenge: Summer Nutrition Shred Challenge
A Nutrition Challenge that promotes whole food nutrition having you feeling your best heading into summer.
Begin: Monday May 5,
End Sunday June 1. (4 weeks)
Price: $149
CrossFit Bound Fit Kids – Summer Fun & Fitness!
Starting June 4th!
Get ready for an action-packed summer at CrossFit Bound with our Fit Kids program—designed to keep your little ones moving, learning, and having fun! This class will be led by our long time member and teacher - Sarah Little.
👶 Mini Movers (Ages 3-5) - $155 for Summer or $85 month
Wednesdays & Thursdays | 9:00–9:45 AM
Our youngest athletes will develop coordination, balance, and body awareness through games, obstacle courses, and age-appropriate movements—all while building confidence and having a blast!
🏃 Junior Jumpers (Ages 6-12) - $180 for Summer or $100 month
Wednesdays & Thursdays | 10:00–11:00 AM
Older kids will level up their fitness with strength, agility, and endurance challenges. Through team-based workouts and skill development, they'll build a solid foundation for sports and life!
Let’s make fitness fun this summer! 💥
Sign up now—spots are limited!
Upcoming Birthdays
-Alyssa Walker May 6
-Katie Allen May 6
-Edgar Romero May 9
-Ryan Kangiser May 9
-Bryan Marichal May 10
-Emily Conaster May 11
-Travis Tucker May 12
-Brittany Peteerse May 12
- Hayden Venable May 13
-Logan Hawkins May 14
-Ryan Boone May 19
Upcoming Anniversaries
1-Year
Chuck Carter - May 6
Ryan and Katie Allen - May 8
2- Year
Sydney Hightower - May 7
Sergio Rivera - May 9
CrossFit Journal Article of the Week:
EFFICIENT TRAINING: THE 80/20 RULE OF FITNESS AND HOW CROSSFIT MAXIMIZES RESULTS WITH MINIMAL TIME
By Stephane Rochet
The Pareto principle, commonly called the “80/20 rule,” suggests that 80% of outcomes result from 20% of inputs. By prioritizing our efforts on the 20% — the most impactful, critical factors for success in our chosen endeavor— we can achieve most of our desired results rather than getting bogged down in details that detract from the end goal.
In short, Pareto’s principle offers a method for working smarter, not harder, providing an efficient path to the most significant results. CrossFit is Pareto’s principle in action. In the words of Bruce Lee, we’ve “hacked away the unessential” to create a tremendously effective and efficient methodology for developing elite levels of fitness and health. We use intensity, functional movements, variance, mixed-modality workouts, and nutrition to reap maximum benefit in minimum time.
INTENSITY
Intensity is very effective at producing results. Unfortunately, it’s rather uncomfortable. Other fitness programs will avoid intensity and the “hurt” in favor of more volume — logging long, slow miles on the bike or road and long workouts with lots of lightly loaded sets and reps. Everything feels like Zone 2.
However, counting on the volume of work to get results is a losing gambit. As our bodies adapt quickly to low-intensity work, our only option is to do more. When the 5K run or 20 sets of legs, arms, or shoulders work fails to spur adaptation, we must run longer and add more sets or workouts. Eventually, we run out of time.
When we match getting more work done in a set amount of time or getting a set amount of work done faster with our physiological and psychological tolerances, we are working out at our own current level of intensity. As we get fitter, we will be able to work out at greater intensity more often. This process can continue for years without increasing the length of workouts, the number of days we work out, or how many hours we devote to the gym each day. Intensity’s direct link to our goals is key to CrossFit’s efficiency.
FUNCTIONAL MOVEMENTS
Training functional movements — squats, deadlifts, presses — is critical because they mimic how we move in life. These movements incorporate many joints and muscle groups that work synergistically to allow us to complete a task — work — efficiently and effectively. More importantly, functional movements allow us to move relatively large loads over long distances quickly.
Think about how far your combined body and barbell weight move in a thruster. You move your body and the bar from the very bottom of a squat to locked-out overhead; it’s hard to move a load much further! And you can knock out reps of thrusters relatively quickly, even with a decent load on the bar. Because functional movements can move heavy weight fast and far, they produce a high power output, which for us is intensity. So not only do they develop all the muscles, ligaments, tendons, and joints through their natural range of motion, but functional movements can impart a good dose of intensity, causing tremendous, full-body adaptation.
No matter how long and hard you worked, training muscles in isolation would not be able to match the systemic effect of functional movements. Therefore, focusing on functional movements helps drive the efficiency of your fitness success, ensuring every part of your body benefits from the workout.
VARIANCE
In CrossFit, we constantly vary everything. We vary loads, sets and reps, exercises, equipment, and workout length and structure. This variance allows you to build the broadest fitness base possible and forces your body to adapt to your training constantly.
Through variance, you avoid plateaus, address weaknesses, and hit a wide array of fitness qualities that all support each other. Improvements in cardiovascular endurance and stamina contribute to building strength as you can handle a more significant workload on heavy days. Improvements in flexibility permit you to better execute movements like snatches and cleans, developing not only your ability to produce power but also your coordination, accuracy, agility, and balance. Variance creates this training synergy, leading to better results in less time.
MIXED MODALITY WORKOUTS
CrossFit was a frontrunner in programming workouts that mix weightlifting with gymnastics and/or monostructural activities such as rowing, biking, and running. Before CrossFit, most of us lifted weights on designated days and did our “cardio” on separate days. By segmenting our training in this manner, we missed the incredible results developed when all these modalities are mixed. The first time we ran 400 meters and then breathlessly stepped up to a barbell to do a set of decently heavy deadlifts, we knew we were encountering a different type of workout. What we had stumbled onto, as we combined high-rep gymnastics or fast-paced “cardio” work with traditional weight training, were workouts that delivered a potent neuroendocrine response, causing neurological and hormonal adaptations. Over the years, we’ve learned that the most important adaptations to exercise stem from the hormonal and neurological changes the workouts induce.
Contrary to segmented training or a reliance on isolation movements, CrossFit protocols maximize neuroendocrine responses. As you combine heavy-load weight training with functional movements with short rest periods, high heart rate, and high intensity, your body responds with substantial increases in testosterone, insulin-like growth factor, and human growth hormone. In turn, this hormonal environment fosters amazing results such as increased muscle mass, strength, power, and bone density, among many other adaptive responses, in record time. In the words of Greg Glassman, “It is impossible to overstate the importance of the neurological response to exercise protocols. This is why it is one of the four defining themes of the CrossFit Program, underscoring the significance of our approach to fitness.
NUTRITION
Nutrition has always been a key component of the CrossFit methodology. Nutrition forms the base of our pyramid of the Theoretical Hierarchy for the Development of an Athlete. What you eat provides adaptations at the cellular and molecular level to support all your body’s systems, processes, and tissues, which, in turn, support and fuel every type of activity you do.
Our focus on consuming whole, unprocessed foods in the right amounts dramatically enhances your results in the gym. At the original CrossFit gym in Santa Cruz, California, it quickly became apparent which athletes had adopted the Zone diet, consuming quality food in weighed and measured amounts. These “Zoning” athletes would suddenly improve their performance by leaps and bounds, leaving their classmates in the dust every workout. We’ve seen this happen over and over at affiliates around the globe — athletes who dial in their nutrition in terms of the quality and quantity of the foods they eat see their performance and health metrics rapidly improve across the board. This is why nutrition is such an essential part of the CrossFit program and is embedded in our culture. Proper nutrition is a primary factor in CrossFit’s ability to generate incredible results quickly.
EXTRA TIME
It’s been said there is a 10-year window of adaptation to CrossFit. For most, it’s much longer. The constantly varied workouts of tremendously effective functional movements, consisting of weight training, calisthenics, and cardio in intense bouts of exercise, force your body to continually adapt to the stimulus for years. CrossFit delivers a highly efficient training program where a few 10- to 20-minute workouts a week produce incredible fitness results now and over the long term. Without having to toil for hours working out, you’re granted precious time to use your fitness outside the gym in your favorite sports, hobbies, or any challenge you select to nourish your mind, body, and soul.
How will you use your elite fitness with all the extra time saved?
