Bound Newsletter 9.22.2025
CROSSFIT: The Acronym for Motivation, Commitment, and Results
When people think of CrossFit, they usually think of barbells, pull-ups, and sweat. But the truth is, CrossFit is about so much more. It’s about the mindset you build, the commitment you make, and the results that carry over into every area of your life.
To break it down, let’s look at CROSSFIT not just as a fitness program, but as an acronym that defines what it truly means to commit to yourself and your goals
C – Commitment
Success starts with showing up. CrossFit teaches you to commit — to the process, to the people around you, and most importantly, to yourself.
R – Resilience
Workouts push you to your limits, but they also remind you that you’re tougher than you think. Resilience is built every time you finish something hard you didn’t want to start.
O – Opportunity
Every workout is a chance to grow. CrossFit gives you opportunities to set new goals, learn new skills, and discover what you’re capable of achieving.
S – Strength
Not just physical strength, but mental strength. CrossFit challenges your body and sharpens your mind, helping you carry strength into every part of your life.
S – Support
You’re never alone in this journey. From coaches to fellow members, CrossFit surrounds you with people who want to see you succeed.
F – Focus
Distractions disappear when the clock starts. CrossFit teaches you to focus on the task at hand, building discipline that goes beyond the gym.
I – Inspiration
Motivation fades, but inspiration is contagious. Watching others push through challenges inspires you to do the same — and before long, you’re inspiring someone else.
T – Transformation
CrossFit isn’t just about changing your body. It transforms your mindset, your habits, and your confidence, leaving you stronger inside and out.
Why This Matters
CrossFit is more than a workout. It’s a way of building a lifestyle around motivation, commitment, and results. When you live by the values inside the acronym CROSSFIT, you’re not just training for fitness — you’re training for life.
So the next time you walk into the gym, remember: you’re not just working out. You’re investing in Commitment, Resilience, Opportunity, Strength, Support, Focus, Inspiration, and Transformation.
That’s the true meaning of CrossFit.
Bragging Board
Crossfit bound crew representing at Savage Race this past weekend in Dallas GA
Upcoming Anniversaries & Brithdays
Birthdays
Eriko Moore Sep 22
Grant Griffin Sep 28
Sarah Little Sep 28
Trevor Lampe Sep 29
kara Everill Sep 30
Anniversary
1-year
Joshua Bristow Sep 30
Dalton Brumfield Sep 30
2-year
Levi Samples Sep 27
Natalie Gordon Sep 28
Santez Kindred Sep 30
Upcoming Schedule & Events
Pensacola Beach Brawl is this weekend. Good luck and safe travels to all of our athletes going to kick some A$$!
Amicolola Falls Marathon - December 6, 2025
Full and Half Marathon route in the famous Amicalola Falls State Park which boasts miles of trails, catering to various fitness levels and preferences. The park's trails meander through lush forests, alongside bubbling creeks, and offer stunning views of the 729-foot Amicalola Falls—the tallest cascading waterfall in Georgia .
Jess and some others are already signed up
The Conquer ‘The Toughest Backyard Ultra’
$150 to sign up, and at the start of the race runners will be given a $100 bill to carry the entire race. The remaining $50 goes to the park fees, volunteers and insurance. If the runner desires to stop or times out of the race, they will place the $100 bill into a glass case for the overall winner to claim at the end. Two years into the planning to discover the toughest location to pull off a backyard ultra and we found it at the famous AT approach trail in the Amicalola Falls State Park. The loop starts at the top of the falls with the rugged East Ridge trail leading down to the bottom parking area to pick up the lower Mountain Laurel trail and then up the AT Approach trails with 605 steps back to the top of the falls.
Simple: Each runner will have 1 hour to complete the 4.1-mile loop (1,065ft of elevation) every hour until only one person remains.
Helen Holiday Half & 10K Race - December 13, 2025
discount code ‘Helen10’. *thank you Jen Wells!
CrossFit Journal Article of the Week: Quality and Quantity: CrossFit's Unwavering Nutrition Philosophy
by: Stephane Rochet
CrossFit entered the diet debate as a low-carb, low-calorie, good-fat opponent to the low-fat, low-calorie, high-carb opposition. While the “establishment” vilified dietary fat as dangerous to our health, we were attacked and maligned for proposing that the consumption of excess refined carbohydrates was the root cause of the chronic disease epidemic.
Way back in 2003, in the now-famous CrossFit Journal Issue 15, we explained our position and offered a library of timeless resources to support what we were seeing with our athletes.
Over the last 20 years, numerous diets have captured the spotlight, touting themselves as cures for obesity and metabolic derangement — often by emphasizing one or two macronutrients to the exclusion of the others. Keto promotes high fat and some protein, but basically no carbs. Carnivore allows for high protein and the fat that naturally accompanies it, but no carbs. Traditional bodybuilding diets typically recommend high protein and carbohydrate intake with very little fat. Diets like the Honey Diet or Sugar Diet have carb-only phases with virtually no fats or protein. And on and on.
Over this time period, we have been steadfast in our recommendation. We haven’t changed anything. We’ve offered a simple, macronutrient-balanced option that works incredibly well for elite fitness and health, and we have millions of athletes who can testify to this.
This is where we hold the line:
A diet should be based on whole, unprocessed foods. Real food. Meat and vegetables, nuts and seeds, some fruit, little starch, and no (added) sugar. Food as nature intended it, with very few ingredients or additives. This is the quality component of the plan.
We must weigh and measure our food so we can match precise inputs with our results and determine the dietary approach — total amount of food and macronutrient allocation — that works best for us. Keep intake to levels that support exercise but not body fat. Only by logging exactly what we eat can we make specific and precise adjustments to move toward our goals. As with all areas of life, if we’re not getting the results we want, we need to measure what we’re doing to figure out what needs to change. This is the quantity component of the plan.
That’s it.
That’s all you need for elite health and fitness: good quality food eaten in the proper quantities. That’s the foundation. Everything else builds off of this. We don’t need to worry about how much creatine to take or the timing of our post-workout meal if we aren’t eating real food and can’t easily explain to someone exactly what we eat each day. For anyone who needs a starting point to figure out how much quality food to eat, here’s a cheat sheet to determine macronutrient allocation based on body weight, activity level, and a 40% carb, 30% protein, and 30% fat distribution. Start here, then tinker as needed based on results.
We’ve always said our nutrition recommendations are simple but not easy. It takes effort, thought, commitment, and discipline to be elite. When athletes seek nutritional guidance to achieve their fitness goals and dreams, we work with them to fine-tune the quality and quantity of their food, as this is where the results are. Regardless of what’s happening in the rest of the nutrition space, we remain steadfast in these principles. They’re not fancy, social media worthy, or the shiny new object. However, good quality food consumed in the right quantities has transformed the lives of millions of our athletes, and that is all we care about. That’s why we maintain our nutrition standards, no matter what.
Everyday Hero CrossFit Challenge / partnered with Mayhem
