Bound Newsletter 4.19.2026 (Copy)
HERO MONTH AT CROSSFIT BOUND: MORE THAN JUST WORKOUTS
Every year, we take on something bigger than fitness.
Hero Month at CrossFit Bound isn’t just about completing hard workouts—it’s about perspective, gratitude, and pushing ourselves in a way that honors those who gave everything for others.
Over the course of 4 weeks, our community will take on 24 Hero WODs—each one representing sacrifice, resilience, and service.
But before we dive in, let’s put into perspective what this month actually looks like…
📊 THE TOTAL VOLUME OF HERO MONTH
When you zoom out, the numbers tell a powerful story.
RUNNING
~35–45 total miles
Including workouts like Clovis, Murph, Jerry, Taylor, and multiple 400m intervals
ROWING
~2,000–4,000 meters
Primarily from Jerry and mixed conditioning pieces
BARBELL MOVEMENTS (ESTIMATED TOTAL REPS)
Deadlifts: 300–500+ reps
Cleans (all variations): 250–400+ reps
Front Squats: 200–300+ reps
Overhead Movements (jerks, OHS, push press): 200–300+ reps
➡️ Total barbell reps: ~1,000–1,500+
GYMNASTICS VOLUME
Pull-Ups / Variations: 800–1,200+ reps
Push-Ups: 500–800+ reps
Toes-to-Bar: 200–400+ reps
Muscle-Ups / Rope Climbs: 50–150+ reps
MONOSTRUCTURAL + ACCESSORY
Burpees / Burpee Pull-Ups: 200–400+ reps
Wall Balls: 200–400+ reps
Lunges / Squats: 500–800+ reps
Double Unders: 500–1,000+ reps
TOTAL TRAINING TIME
20–30+ hours of training across the month
⚠️ Let’s be clear:
This is a massive amount of volume.
Hero Month is not about surviving—it’s about training with intention.
HOW TO APPROACH HERO MONTH (THE RIGHT WAY)
1. START WITH GRATITUDE
Every Hero WOD represents someone who:
Gave their life in service to others
Chose sacrifice over comfort
Showed courage most of us will never fully understand
So when things get hard in a workout…
➡️ Remember:
This is something you get to do—not something you have to do.
Let that shift your mindset.
2. BE HUMBLE IN YOUR EFFORT
Hero workouts have a way of exposing ego.
You’ll be tempted to:
Go RX when you shouldn’t
Push faster than you’re capable of sustaining
Compare yourself to others
But the goal isn’t to “win” Hero Month.
The goal is to:
Show up consistently
Move well
Respect the stimulus
➡️ Humility is strength.
3. KNOW WHERE YOU ARE IN YOUR FITNESS
This is the most important part.
Ask yourself:
Am I recovering well?
Am I moving well?
Am I pacing appropriately?
There is zero benefit to:
Doing every workout RX
Ignoring fatigue
Breaking down movement quality
➡️ Smart athletes scale early—not after they’re forced to.
4. YOU DON’T NEED TO DO EVERYTHING
This might be the most important thing we say all month:
👉 You are NOT expected to do every Hero WOD at full intensity.
Instead:
Pick your “go hard” days
Scale other days
Use some days as active recovery
That’s how you make it through the month stronger—not broken.
🔄 RECOVERY IS PART OF THE PROGRAM
At CrossFit Bound, we don’t just train hard—we recover with intention.
Throughout Hero Month, we encourage you to take advantage of:
OPTION 1: ACTIVE RECOVERY DAYS
Instead of pushing every day, you can come in for:
Light aerobic work (bike, row, run)
Zone 2 training
Movement quality work
➡️ These sessions will improve your performance, not hold it back.
OPTION 2: MOBILITY + STRETCHING
We’ll have open space and guidance for:
Full-body mobility flows
Targeted recovery (hips, shoulders, back)
Breathing + downregulation work
OPTION 3: RECOVERY ROOM
Use what we’ve built for you:
Sauna → Improve circulation + recovery
Compression boots → Reduce soreness + improve blood flow
➡️ This is where consistency is built.
COMMUNITY OVER COMPETITION
Hero Month is one of the most powerful times inside our gym.
You’ll see:
Members pushing past limits
People supporting each other through tough workouts
Shared respect for something bigger than fitness
This is what CrossFit is meant to be.
FINAL THOUGHT
At the end of this month, the goal isn’t just:
Better conditioning
More strength
Faster times
It’s this:
👉 You walk away with perspective
👉 You grow mentally and physically
👉 You understand what it means to push—for something bigger than yourself
🔥 SHOW UP WITH PURPOSE
Train hard.
Train smart.
Stay humble.
And most importantly…
Remember why we do this.
Here’s all the workouts for this month
Bragging Board
Emily Conaster
Completed the Nashville Half Marathon this past weekend.
Weekly Training Highlight Reel is in the Works
Mindset & Lifestyle - Inside the CrossFit Bound Member Vault
Why Do You Train?
Welcome to one of the most important sections of the CrossFit Bound Member Vault—not because it tells you what workout to do, but because it answers why it matters in the first place.
Everything in your training—your program, your nutrition, your progress—sits on top of one foundation:
Your mindset and your habits.
And at the center of that foundation is one question:
Why Do You Train?
Most people start with surface-level answers:
“To lose weight”
“To get stronger”
“To look better”
Those are great goals—but they aren’t strong enough on their own.
Because what happens when:
The scale doesn’t move?
Progress slows down?
Life gets busy?
If your reason is shallow, your consistency will be too.
The Purpose of This Section
The Mindset & Lifestyle (Behavior & Habits) section inside the Member Vault is designed to help you:
Clarify your real reason for training
Build habits that don’t rely on motivation
Develop discipline that transfers into your life
Create consistency that leads to long-term results
This is where training becomes more than workouts.
This is where it becomes who you are.
Training Is Identity, Not Just Activity
At CrossFit Bound, we don’t just train for results—we train for transformation.
Your “why” might be:
Being a stronger, more present parent
Building confidence in and out of the gym
Developing discipline that impacts your career and family
Becoming someone who does hard things consistently
When your “why” is clear, you stop negotiating with yourself.
You don’t “try” to work out.
You train—because that’s who you are.
Behavior Over Motivation
One of the core principles you’ll learn in this section:
Motivation is unreliable. Habits are everything.
Inside the Vault, you’ll find tools and guidance to help you:
Create a consistent training schedule
Build daily habits that support your goals
Track progress beyond just weight and performance
Stay accountable through structure and routine
Instead of asking:
“Do I feel like training today?”
You’ll learn to ask:
“What does the person I’m becoming do today?”
The Real Benefit of Training
Yes, you’ll get stronger.
Yes, you’ll improve your conditioning.
Yes, your body will change.
But the real return is this:
Discipline → doing what needs to be done
Resilience → pushing through discomfort
Confidence → earned through action
Clarity → knowing who you are and what you stand for
This is what carries over into your life outside the gym.
Use the Vault—Don’t Just Read It
This section isn’t meant to be passively read—it’s meant to be used.
Take time to:
Write down your “why”
Revisit it weekly
Adjust it as you grow
Connect it to your daily actions
Because the stronger your “why,” the stronger your consistency.
Final Thought
The workouts will change.
The programs will evolve.
Your goals will grow.
But your reason—the thing that keeps you showing up—
that’s what matters most.
Inside the CrossFit Bound Member Vault, this section exists to help you build that foundation.
Know your why. Build your habits. Become who you’re meant to be.
Upcoming Brithdays & Anniversaries
Anniversaries
5-Years
Laura Rutland April 28
Birthdays
Missy Ureda April 26
Upcoming Events & Summer Kids Class
HERO MONTH begins May 1st
be sure to write down your the Hero WOD you want to do and the Hero Wod you do not want to do on the white board in the gym.
Hero Shirts are available for Pre-order as well in the front on wodify.
☀️ CrossFit Bound Kids Summer Classes – Starting June 2–3! ☀️
Keep your kids active, confident, and having fun all summer long with our CrossFit Bound Kids program! These classes are designed to build coordination, strength, and confidence through age-appropriate fitness, games, and movement.
Mini Movers (Ages 3–5)
A fun and energetic introduction to movement! Kids will learn basic motor skills, balance, coordination, and body awareness through games and structured play.
🗓 Wednesdays: 10:15–11:00 AM
💲 $85/month or $150 for the full summerJunior Jumpers (Ages 6–12)
Perfect for developing strength, fitness, and confidence! These classes introduce foundational CrossFit movements, teamwork, and discipline in a fun, supportive environment.
🗓 Tuesdays & Wednesdays: 9:00–10:00 AM
💲 $120/month or $200 for the full summerSpots are limited—secure your child’s place by using the QR links below and give them a summer full of movement, growth, and fun!
Age group 6-12 yrs old - Junior Jumpers - will meet Tuesday & Wednesdays from 9-10am.
Cost is $120 monthly or $200 paid in full (+$50 for sibling)
Age group 3-5 yrs old - Mini Movers - will meet on Wednesdays from 10:15-11am
Cost is $85 monthly or $150 paid in full (+$50 for sibling)
Education: CrossFit Journal Article “CrossFit Isn't Just for the Elite. It Never Was.”
by: Stephane Rochet, CF Lvl 3
When CrossFit first started gaining attention outside of Santa Cruz, California, many of the early adopters were military and first responders — “tip of the spear” professionals.
In fact, the first CrossFit Level 1 Course came about at the request of a SWAT team in Florida that wanted to use CrossFit as their training program. Very quickly, the program gained a grassroots following with Navy SEALs, Reconnaissance Marines, and Army Special Forces. Cadre started using CrossFit workouts as tests during assessments and selection, and the best-prepared candidates trained using CrossFit.
CrossFit’s emerging popularity among first responders and military groups on the heels of the 9/11 attacks soon caught the attention of hardcore fitness enthusiasts seeking a no-nonsense program that delivered an extreme challenge and unrivaled results.
The challenge and results have not changed in more than 20 years. The fittest police officers, firefighters, and operators are doing CrossFit in some form, either in unit training or individually.
Unfortunately, our reputation as the chosen strength and conditioning program for some of the most elite and physically rigorous professions has, at times, been a double-edged sword. Our association with elite athletes has definitely attracted those who want to train like and compete with the best of the best. Inevitably, however, this elite reputation may have scared others away — namely, those who think a program perfectly suited to Special Forces soldiers is too advanced or arduous for them.
They are wrong.
Who is CrossFit Really For?
The goal of CrossFit is to maximize our work capacity so we can dominate life’s challenges and adventures, even as we age. This is a universal fitness goal that applies to everyone, whether an athlete, soldier, businessperson, or homemaker.
One of our basic tenets is that the needs of our grandparents and elite athletes differ by degree and not kind, meaning we all need increased power, strength, cardiovascular and respiratory endurance, stamina, flexibility, speed, coordination, agility, balance, and accuracy. These fitness skills or qualities are each important to the fittest operators and world’s best athletes, and to the oldest among us. The only difference is that one group is training for functional dominance, while the other group is training for functional competence.
Over the years, with literally millions of participants, we’ve found that the very same methods that elicit optimal responses in elite athletes elicit the same responses in the elderly. To develop functional capacity that improves our quality of life and prepares us for the rigorous challenges or professions we want to pursue at any age, we need to implement a safe, effective way to perform a wide variety of functional movements at an intensity that expands our fitness boundaries.
That’s what CrossFit delivers for anyone willing to put in the time and work to get the results.
This Is a Lifelong Journey
CrossFit is not just for younger athletes, soldiers, or first responders training for their missions. To the contrary. As we age, our CrossFit workouts become even more important for preserving our fitness and quality of life, as time marches on to steal both. A common refrain from those in their 50s and 60s is that, at this stage in their lives, they’re just focusing on cardio and mobility, not strength.
This is a mistake.
“Longevity Is Not Permission To Coast”
In a recent newsletter article, CrossFit athlete Marcus Filly made the great point that training for “longevity is not permission to coast.” He is absolutely right. Fitness and health are lifelong pursuits. It’s a battle we wage daily against the inevitable effects of aging. The second we stop pushing ourselves, we start losing ground; we start losing the battle. The only way to have a chance at the quality of life we hope for in our final years is to put the work in today, tomorrow, and every day moving forward. If we take our foot off the gas pedal or coast too soon, we’re setting ourselves up for a final chapter of decrepitude and disease.
There’s no doubt CrossFit is perfectly suited for training the elite of the elite. But this should not scare away the average fitness enthusiast or those of us who find ourselves on the back side of middle-aged. CrossFit is also perfectly suited to help us achieve our mission of dominating life until the last day. That’s the opportunity CrossFit offers, and today is the day to take it. We promise that all the hard work will pay enormous dividends.
Recipe of the Week: High-Protein Chocolate Greek Yogurt Mousse
Moderate Carb • Low Fat | Serves 4–5
Nutrition
Protein: 20–25g
Low fat (depending on yogurt choice)
Moderate carbs
Optional Toppings (keep it lean)
Fresh berries 🍓
Crushed graham crackers
Sugar-free chocolate chips
PB2 (powdered peanut butter)
Why this works
Greek yogurt = high protein, almost no fat
Protein powder = boosts protein + dessert flavor
Cocoa = chocolate taste without added fat
Keeps calories low but still satisfying
Ingredients (1–2 servings)
1 cup nonfat Greek yogurt
1 scoop chocolate protein powder (whey or casein)
1–2 tbsp unsweetened cocoa powder
1–2 tbsp zero-calorie sweetener or honey/maple syrup (to taste)
1 tsp vanilla extract
Pinch of salt
Optional: splash of almond milk (for texture)
Instructions
Add everything to a bowl.
Mix until smooth and thick (like mousse).
Adjust sweetness or thickness (add almond milk if needed).
Chill for 20–30 minutes for best texture.
