Bound Newsletter 10.5.2025
At CrossFit Bound, we believe that fitness isn’t just about what happens inside the gym—it’s about who you become because of it. The weights, the workouts, and the sweat are all tools for something greater: discipline
Discipline Comes Before Motivation
Motivation is fleeting. It’s easy to get excited about a new goal, but when the excitement fades—when the alarm goes off at 5 a.m. or when life feels busy—discipline takes over. Discipline is the quiet promise you make to yourself to show up, no matter what. Every time you follow through, you build a stronger foundation for growth.
Habits Create Lasting Change
Results don’t come from one great workout; they come from consistency. The best athletes—and the most successful people in life—rely on habits that make progress automatic.
Plan your training: Schedule workouts like important meetings.
Prioritize recovery and nutrition: Fuel your body to perform well.
Track your progress: Celebrate small wins, not just the big ones.
Surround yourself with accountability: Train with people who push you to be better.
The Carryover Beyond the Gym
The discipline and habits you build here extend far beyond the barbell. When you practice consistency, self-control, and focus in your training, those same traits show up in your relationships, your career, and your mindset. The gym becomes the testing ground for the person you want to be—stronger, more capable, and resilient in every area of life.
Building a Better You for Your Family and Profession
When you take care of yourself physically and mentally, you show up better for the people who matter most. Your energy, patience, and confidence all improve when you build discipline through training.
At home, you set an example for your family—showing your kids what it means to work hard, stay committed, and overcome challenges.
At work, you lead by example—showing discipline, reliability, and focus that carry over from your training to your professional life.
Every workout, every healthy choice, every small moment of discipline compounds into something bigger—it helps you become the best version of yourself for your family, your career, and your future.
Becoming a Better You
The goal isn’t perfection—it’s progress. It’s showing up a little better than yesterday. Whether you’re chasing your first pull-up, adding weight to your lifts, or improving your daily nutrition, every small act of discipline adds up. Over time, those choices define who you are becoming.
At CrossFit Bound, we don’t just train for fitness—we train for life. The habits you build here will help you become a better version of yourself, inside and outside the gym.
New Shirts are Available to Order on Wodify through the Ipad or through your phone!
The T shirts are Unixsex Triblend in Premium Heather and Vintage Navy
The Crop are the Womens Jersey Crop Tee in Athletic Heather or Vintage White
*You must pre-order before next Friday and you can pay now or have billed to your next membership payment through your phone or on the ipad point of sale up front.
1x shirt = $25
2x shirts = $40
*if you order 2x pay for your shirt online and email info@crossfitbound.com your style/size/color your want
Bragging Board
Christopher Kibb hit 3 Unbroken Ring Muscle ups a couple of weeks ago
Travis Tucker hit 185lb strict press for 3 reps (impressive)
Sheri Kindred completed her first Push Press with triple digits (100lbs) for 3x reps!
FeFe Lawler completed 20x muscle ups last week. First time ever completing that many reps in one session :)
Attendance for September 2025
1,474 total attendances *clients who checked into a class
Class Averages
5:30am 9.95 avg
9am 9.81 avg
5:15pm 9.81 avg
4pm 8.38 avg
12pm 8.18 avg
6:30pm 5.83 avg
6:30am 5.27 avg
Committed Club
*16+ classes attended during the month of September
Kalob Apodaca 19
Bryan Marichal 19
Dylan Porter 18
Michael Rivera 18
Edgar Romero 17
Christopher Kibbe 17
Ruben Rivera 17
Casey Linch 17
Austin Willis 16
Hannah Spratlen 16
Jenni Pettit 16
Jim Blackhall 16
Melanie Venable 16
Santez Kindred 16
Natalie Scott 16
Jeb Buffington 30
Sheri Kindred 26
Ryan Boone 25
Michael Jamorksi 25
Mary Turner 24
Brittany Karneol 25
Fernanda Lawler 24
Jullie Chambers 23
Matt Schuster 22
Natalie Gordon 22
Brian Lawler 22
Elysia Dunlap 21
Elaine Rojas-Dunbar 21
Wilnnette Torres 21
Mattthew Kimm 21
Kyle Rice 21
Let’s Welcome New Members
Noe Ruiz
What brought you to CrossFit Bound?
I wanted a change in my workouts. This keeps me accountable, and I enjoy the variety of new workouts each week.What’s your favorite movement or workout so far?
Getting to practice toes to bar. (Shout out to those who make it look easy!)What’s one thing people might not know about you outside the gym?
I currently work at Home Depot in the cybersecurity organization, and I’m also a grad student at Georgia Tech, graduating May 2026. Go Yellow Jackets!What do you hope to achieve in your first year with us?
I want to build stamina and either beat my previous times or increase the number of rounds I complete in a workout.If you had to describe yourself in one word, what would it be?
Determine
Upcoming Anniversaries & Brithdays
Anniversaries
1-year
Elysia Dunlap Oct 10
Mathew Heaton Oct 14
Travis Tucker Oct 22
Javier Hernandez Oct 26
Jermaine Johnson Oct 28
4-year
Jeff Mayr Oct 26
Birthdays
Christopher Kibb Oct 6
Dalton Brumfield Oct 8
Raquel Freitas Oct 10
Brittany Karneol Oct 18
Davis Ureda Oct 18
Francis Rivera Oct 19
Richard Blatchley Oct 22
Laura Rutland Oct 23
Natalie Gordon Oct 25
Upcoming Schedule & Events
Join the HYROX Sim Changemaker Challenge!
CrossFit Bound athletes—train with purpose! Noble Clay’s motto, “The fit will fight for those who are not,” is at the heart of the HYROX Sim Changemaker Challenge on October 25th in Norcross, GA. This half-HYROX event is not only a great tune-up for Atlanta HYROX the following weekend—it’s also a fundraiser supporting Noble Clay’s mission to strengthen communities through fitness.
Why you should participate:
Test your functional fitness in a HYROX-style competition
Support a powerful local cause
Train alongside elite athletes focused on positive change
Prepare for Atlanta HYROX the next weekend
Represent CrossFit Bound while giving back
Special Offer for CrossFit Bound athletes:
Use promo code: BOUND (ALL CAPS) to claim 50% off registration—available for a limited time until October 3rd!Bonus: The first 150 participants receive complimentary Lululemon performance gear (shirt + shorts worth $140!)
Don’t miss this chance to push your limits and make a real impact in our community.
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: CrossFit is For Anyone. Period.
by: Stephane Rochet
Is CrossFit For You?
If you’ve ever wondered whether CrossFit is right for you, here’s the simple truth: it is.
Whether you’re 25 or 75, recovering from injury or training for competition, completely new to exercise or getting back into shape — CrossFit works because every single workout can be tailored to your exact fitness level and goals. The grandmother doing air squats to a box and the elite athlete doing one-legged squats are both getting the same high-quality workout, just scaled to their abilities.
We’ve seen thousands of people transform their lives through CrossFit: office workers who can finally keep up with their kids, retirees who’ve regained their independence, and people who’ve reversed chronic diseases they thought they’d have forever. The only requirement? Walking through our doors and being willing to start where you are today.
The real question isn’t whether CrossFit is for you; it’s whether you’re ready to discover what your body is truly capable of.
Anyone can start CrossFit today and achieve incredible results. So, instead of parroting back the common saying in our space that “CrossFit is for anyone, but it’s not for everyone,” we should say, “CrossFit is for everyone. Period.”
Sick
If you have metabolic disease, cancer, Parkinson’s, multiple sclerosis, or any other type of serious disease, it is worth trying CrossFit to see if it can improve your quality of life. We know through the experience of thousands of athletes that CrossFit can help reverse chronic diseases like Type 2 diabetes and cardiovascular disease. We’ve also seen individuals use CrossFit to reduce symptoms of Parkinson’s disease. Scott Britton and Battle Cancer have demonstrated the value of CrossFit in helping patients recover from their cancer treatments. And Luis Vela used CrossFit to overcome his addiction. CrossFit has a remarkable ability to nudge people from a state of sickness to wellness and fitness.
Injured
Physical therapists like Kelly Starrett and Zach Long understand the importance of incorporating a variety of functional movements and proper intensity to not only help an athlete recover from injury but also return to performing even better than before. CrossFit can be utilized as a highly effective rehabilitation program, allowing athletes to stay fit while they heal.
Obese
Losing excess body fat is one of the best things we can do to reverse chronic disease and improve our overall health and quality of life. The CrossFit stimulus of constantly varied functional movements executed at high intensity, combined with a diet of whole, unprocessed foods consumed in the right quantities, is a perfect recipe for building muscle and decreasing body fat simultaneously. Thousands of people have transformed their bodies and their lives this way. Many have lost 100+ pounds and completely changed their lives after walking through the doors of a CrossFit affiliate. You can hear about one of those stories here.
Old
CrossFit has always recognized that the needs of Olympic athletes and our grandparents differ by degree and not kind. While top athletes need to engage in activities such as squats, presses, deadlifts, weightlifting, calisthenics, jumping, biking, rowing, and running to dominate their competition, the elderly need to incorporate some form of these activities to competently navigate life. Getting out of the car or off the toilet, putting luggage in the overhead bin, picking up and carrying groceries, playing with the grandkids, and enjoying physical activities in our later years requires a basic level of health and fitness that CrossFit provides very well. No one is ever too old to start benefiting from CrossFit.
Military/First Responder
If someone were to develop a training regimen tailored for the tactical and first responder communities, it would have to look very much like CrossFit. CrossFit delivers an elite level of fitness across a very broad spectrum of capacity. This is perfectly suited for the chaotic, unpredictable, and demanding environments in which these individuals operate. To prepare for the unknown and unknowable, CrossFit is the best.
Butt Kicker
When we ask people what they’re training for, the most honest answer we hear is simply, “Life.”
They’re talking about being ready for anything life throws at you. The moment your friend calls, panicking because their moving truck broke down, and you’re strong enough to help load a couch. The family hiking trip where everyone else is struggling, but you’re energized and leading the way up the trail. The emergency when you need to lift something heavy, sprint to catch someone, or have the stamina to keep going when others can’t.
This is what real fitness looks like: not just looking good in the mirror, but being genuinely prepared for whatever adventure, challenge, or crisis comes your way. CrossFit builds the kind of broad, practical strength that shows up in everyday moments — from carrying all the groceries in one trip to having the confidence to say “yes” to that last-minute adventure. You’re not just building muscle; you’re building a life where your body helps you kick butt at every turn.
Medical Professional
Doctors commonly advise their patients to adopt a healthy diet and exercise regimen in conjunction with the medication they are being prescribed. The doctors we know who practice CrossFit have a better understanding of what this exercise and nutrition should look like for their patients, and often skip the prescription of drugs and instead advise them to join a CrossFit gym. By doing CrossFit, medical professionals gain a profound understanding of how effective proper movement and nutrition can be in promoting bodily healing.
Bodybuilder
The goal of CrossFit is to forge elite fitness: to develop a broad capacity that allows us to perform well in any physical challenge. It’s not about having great abs, guns, or butts. These are just pleasant side effects. If you want to perform well AND look great doing it, CrossFit is for you. If you want to build a tremendous physique that turns heads, CrossFit will do that for you, too. And if bodybuilding is your sport, the GPP you develop doing CrossFit will allow you to handle a higher volume of intense training, which will improve your ability to add muscle while staying lean.
With all this said, is there anyone CrossFit is not for? Sure. Some people just don’t like it. They don’t enjoy it or want to do it. And that’s fine. We’ll just keep twisting their arms to come to the gym with us. Eventually, many do. Quite often, those who resist the most become our biggest advocates.
