Bound Newsletter 3.16.2026
2026 CrossFit Open Is a Wrap — Quarterfinals Up Next
The 2026 CrossFit Open has officially wrapped up, and what an incredible few weeks it has been inside the walls of CrossFit Bound. From first-time competitors stepping onto the floor to seasoned athletes chasing leaderboard spots, the energy, effort, and community support made this year’s Open one to remember.
Our Intramural Open teams brought the intensity every Friday night, battling through workouts, cheering each other on, and stacking up points along the way. The atmosphere in the gym was electric — exactly what the Open is all about.
Intramural Open Team Standings
After two weeks of competition, here’s where the teams have landed:
🥇 Team 3 — 1045 points
🥈 Team 4 — 975 points
🥉 Team 1 — 838 points
🏅 Team 2 — 713 points
We’ll announce the overall winners Tuesday or Wednesday this week, once all scores have been submitted and counted.
We’ll continue sharing Open highlights, athlete performances, and updates from the competition, so be sure to check back with us.
Quarterfinals Start in Two Weeks
For athletes who qualified, Quarterfinals are right around the corner, kicking off in just two weeks. This next stage of competition brings a new level of challenge and opportunity, and we’re excited to see CrossFit Bound athletes represent the gym on the next stage.
We’ll be cheering them on and sharing updates as the workouts are released.
Even though the workouts are finished, the Intramural Open spirit isn’t over yet.
We’ll be posting a 26.3 highlight reels and photos coming soon, recognizing standout performances, big efforts, and the athletes who helped make the 2026 Open special ( A HUGE THANK YOU TO BRITTANY PETEERSE AND CODY SCOTT)
Stay tuned — there are still some great moments to celebrate.
Next Up: A New 7-Week Training Cycle
With the Open behind us, it’s time to shift gears.
Beginning this week, we’re launching a new 7-week training cycle designed to build strength, improve conditioning, and develop the skills that carry over into long-term fitness and performance.
Here’s what you can expect in the upcoming cycle:
Strength Development
Athletes will focus on building strength through ECCENTRIC structured barbell work, including squats, presses, and pulling variations designed to improve overall power and durability.
Olympic Lifting Progression
We’ll continue refining the snatch and clean & jerk, emphasizing technique, speed under the bar, and positional strength.
Functional Aerobic Capacity
A strong aerobic base remains one of the most important components of long-term fitness. Expect consistent work with running, rowing, biking, and mixed-modal conditioning.
Gymnastics Skill Development
Pull-ups, handstand work, core strength, and bodyweight control will be trained progressively to build efficiency and confidence in higher-skill movements.
Balanced Weekly Programming
This cycle will combine:
Strength training 2-3x days a week
Mixed-modal conditioning 1-2x days a week
Aerobic development (endurance program)
Skill work (accessory work)
The goal is simple: help every athlete move better, get stronger, and improve their overall fitness.
The Open May Be Over — But the Work Continues
The CrossFit Open is always a special time of year, but the real magic happens in the weeks and months of training that follow.
We’re proud of everyone who showed up, pushed themselves, and supported their teammates throughout the competition.
Now it’s time to build on that momentum and get back to work.
Stay tuned for:
✔ Intramural Open score updates on Tuesday
✔ Quarterfinal athlete updates
✔ Breakdowns of our new 7-week training cycle
And if you watched the Open and thought “I want to be part of that next year,” now is the perfect time to start.
See you in the gym. 💪
Bragging Board:
Associate professor, CrossFit athlete finds strength in motion while navigating multiple sclerosis
Dr./Coach Jen Wells featured in Kennesaw State Magazine for her amazing story and how she has overcome the challenges with MS through her mindset and prioritizing her health.
Grant Griffin
competed at Wodapalooza this weekend. Unfortunately they cut the event short due to weather but him and his team mates had a great showing competing against some of the best CrossFit athletes in the world.
Welcome New Members:
Roberto Quevedo
Braydon Carey
Weekly Training Highlight Reel is in the Works.
Hopefully we’ll have the full video from 26.3 uploaded and ready this week!
Upcoming Brithdays & Anniversaries
Anniversaries
4-Years
Steven Shaw March 28
3-Years
Cody Porter March 27
Dylan Porter March 27
2-Year
Luke Marben March 15
Francis Rivera March 27
Cody Cobb March 25
Alex Falcon March 9
1-Year
Alyssa Winkler March 28
Richard Brantely March 17
Birthdays
Samantha Joering March 18
Cody Porter March 21
Sam Stark March 22
Kerry Aponte March 23
Mary Turner March 28
Nicolas White March 29
Brian Chambers March 30
New Bound Performance Cycle Starts this week - Focus: Structural Strength + Controlled Conditioning
Weeks 1–7 | March 16 – April 30
2–3 strength-focused days per week using ECCENTRIC loading on compound lifts
2–3 interval-style CrossFit / functional fitness days per week
Functional bodybuilding accessory work
Short finishers and moderate aerobic pieces
Here are 5 key reasons why emphasizing eccentrics is beneficial:
1️⃣ Builds Greater Strength Potential
During the eccentric phase, muscles can handle more load than during the concentric phase. Slowing the descent increases time under tension, which recruits more muscle fibers and improves overall strength development.
Example:
A controlled 5-second descent in a back squat forces athletes to maintain tension and stability, building stronger legs and hips.
2️⃣ Improves Movement Mechanics and Positioning
Slowing down the eccentric phase teaches athletes to control the bar and maintain proper positions throughout the lift.
This is especially useful for:
Maintaining a strong squat position
Reinforcing a neutral spine in deadlifts
Learning better pressing mechanics
Athletes often fix technique issues faster when the lowering phase is controlled.
3️⃣ Increases Muscle Hypertrophy
Eccentric loading is one of the most effective ways to stimulate muscle growth because it produces greater mechanical tension and micro-damage in muscle fibers.
Benefits include:
Increased muscle size
Improved joint stability
Greater structural resilience
This is why eccentric training is commonly used in bodybuilding and athletic development programs.
4️⃣ Builds Joint and Tendon Resilience
Slow eccentrics strengthen connective tissues like tendons and ligaments, which helps athletes tolerate higher training volumes and loads.
This reduces injury risk in areas like:
knees (squats/lunges)
shoulders (pressing)
elbows (pulling movements)
It’s particularly helpful for athletes returning from minor injuries or building long-term durability.
5️⃣ Improves Control Under Fatigue
In CrossFit and functional fitness, athletes often perform lifts while fatigued during workouts. Eccentric training develops the ability to maintain control and stability even when tired, which improves safety and performance in metcons.
Athletes become better at:
cycling barbells efficiently
catching lifts with control
maintaining good positions late in workouts
✅ In simple terms:
Eccentric training builds stronger muscles, better technique, healthier joints, and more resilient athletes, which makes it an excellent focus during a strength-building phase.
Upcoming Events & Clinics
Barbell Club starts back on Thursday
Bound Run/Sprint Club meeting at 7:30am on Saturday mornings at Kennesaw Mountain High School
HERO MONTH begins May 1st
Weekly Education:
Wod Science is a great resource for education when it comes to training specifically CrossFit or the Functional Fitness space. Today’s video explains why some people seem to move effortlessly at a moderate to intense effort while others - who may run, row, lift the same get completely destroyed. Enjoy and apply!
Recipe of the Week: High-Protein Breakfast Wraps
Quick Family Breakfast | High Protein | Low Fat | Moderate Carbs
⏱ Prep Time: 5 minutes
🔥 Cook Time: 8 minutes
👨👩👧👦 Servings: 4 wraps
Instructions
Heat skillet over medium heat with non-stick spray.
Add bell peppers and onions and cook for 2–3 minutes until soft.
Pour in egg whites, season with salt and pepper, and scramble until cooked.
Stir in turkey breast/turkey bacon and warm for 1 minute.
Place egg mixture onto tortillas.
Sprinkle low-fat cheese on top.
Add a spoonful of salsa and optional spinach.
Wrap tightly and serve warm.
Why Families Love It
✔ Ready in under 15 minutes
✔ High protein to keep everyone full
✔ Customizable for kids
✔ Easy grab-and-go breakfast
⭐ Meal Prep Tip:
Make a double batch, wrap in foil, and store in the fridge. Reheat in the microwave for 45–60 seconds for an instant weekday breakfast.
Nutrition (Per Wrap – Approx.)
Calories: 260
Protein: 28g
Carbohydrates: 26g
Fat: 4g
Ingredients
2 cups liquid egg whites
4 whole wheat tortillas (8-inch)
4 oz lean turkey breast or turkey bacon, chopped
½ cup low-fat shredded cheddar cheese
1 cup diced bell peppers
½ cup diced onions
½ cup salsa
Salt & pepper to taste
Optional: spinach or avocado slices
