Bound Newsletter 5.10.2026
Happy Mother’s Day from CrossFit Bound
Today we celebrate the mothers who lead with strength, sacrifice, patience, and love.
The moms who show up tired but still give their best.
The moms teaching resilience by example.
The moms balancing family, work, life, and still finding time to take care of themselves.
Strength isn’t just measured by the weight on the bar.
Sometimes it’s measured in the people you lift up every single day.
To all the incredible moms in our community—thank you for the example you set and the love you give.
We appreciate you today and every day.
May Athlete of the month - Erin Adams
Erin Adams has been a consistent and inspiring presence at CrossFit Bound since joining in late December 2025. Originally from Panama City, Florida, Erin now lives in Kennesaw with her husband Chris and works as an Associate Professor of Social Studies Education at Kennesaw State University.
Athletics and movement have always been a major part of Erin’s life. From soccer, track, and cross-country growing up to years competing in women’s soccer leagues, staying active has always been important to her. Erin first discovered CrossFit around 2017 while spending summers working in upstate New York, where early morning classes quickly became part of her routine.
After stepping away from CrossFit due to injuries and setbacks, Erin faced a difficult stretch that included multiple knee, toe, and ankle injuries, surgery in late 2024, long rehab sessions, and the physical and mental fatigue that came with it all. At one point, she struggled with basic movement and found it difficult to stay motivated training alone. Looking for structure, accountability, and community, she decided to give CrossFit another shot—and found the perfect fit at CrossFit Bound.
Since returning to training, Erin has made incredible progress. She credits the coaching, intensity, variety, and supportive environment at CrossFit Bound for helping her regain strength and confidence. Her commitment to three classes each week, combined with additional mobility, interval work, walking, and pickleball, has helped her rebuild physically and mentally.
One of Erin’s proudest accomplishments has simply been regaining the ability to move pain-free after her knee surgery. Being able to run again and complete box jumps are milestones she once wasn’t sure would be possible. She’s also noticed significant improvements in strength, especially in her arms and legs, and continues focusing on better nutrition and recovery habits.
Erin’s favorite movements include bench press, cleans, rowing, dumbbell snatches, and pushing the box sled across the floor. Pull-ups and rope climbs remain goals she’s still chasing—but if her consistency and determination are any indication, those milestones are only a matter of time.
What Erin values most about CrossFit Bound is the community. She appreciates the encouragement, camaraderie, and shared commitment that makes every class motivating and rewarding.
Her advice to anyone starting their fitness journey:
“Mobility is medicine. Take small steps and keep going.”
Bragging Board
Congratulations to Laura Rutland on graduating from Mercer University.
Congratulations to No Riedemann on graduating from UGA!
Dylan Porter set a personal record with “Moon” going fro 18:39 in 2023 and 13:45 this week!
This past weekend we had several folks complete the CLOVIS workout. 10 miles of running + 150 Burpee Pull Ups. Here’s some of the times
- Kyle Rice: 1:41:25
-Sheri Kindred: 1:48:52
-Jeb Buffington: 1:50:00
-Sergio Rivera: 1:51:00 (10 miles into 150 burpee pullups)
-Ryan Allen: 1:54:52
-Michael Jamorski: 1:59:52
-Hayden Venable: 2:02:15
-Randy Joering: 2:04:19
-Tyson Kimm: 2:13:57
-Natalie Gordon: 2:15:39
-Brian Chambers: 2:31:46
Weekly Training Highlight Reel is in the Works
Upcoming Birthdays & Anniversaries
Anniversaries
6+Years
Tyler Cory
Michelle McCrary
Michael Guelfo
Ken Wysocki
Miguel Chavez
Michael Jamorski
Meghan Willis (9)
Eriko Moore
Dylan Dejesus
Brittany Karneol (12)
Missy Ureda
Nathan & Mary Cox (8)
Julie Chambers (8)
Katherine Garey (12)
Mary Lubbers (12)
Kara Everill
Miles Pettit (9)
Amber Buettner (alot)
3-Years
Sarah PB
Sergio Rivera
Sidney HIghtower
Emily Conaster
2 Years
Ryan Stratche
Chuck Carter
Katie & Ryan Allen
Brandon Brooks
1 Year
Lee and Elizabeth Tillman
Grayson Young
Birthdays
Bryan Marichal May 10
Emily Conaster May 11
Brittany Peteerse May 12
Travis Tucker May 12
Hayden Venable May 13
Logan Hawkins May 14
Ryan Boone May 19
Elysian Dunlap May 22
Elber Albaladejo May 27
Justin Rutland May 29
Member Vault: How to Use the Meal Plans and Nutrition Guides
🍖 5-Day Beginner CrossFit Meal Plan
Start here if you’re new to meal prepping or cleaning up your nutrition. Follow the meals as closely as possible for 5 days to build consistency, improve energy, and simplify your food choices. Focus on learning portion sizes, hydration, and eating protein at every meal.
🍎 5-Day CrossFit Performance Meal Plan
Designed for athletes training consistently and looking to improve recovery, strength, and workout performance. Use this plan during harder training weeks and prioritize pre- and post-workout meals to maximize results in the gym.
👨👩👧 7-Day Family-Friendly High-Protein Meal Plan
Use this plan to make healthy eating easier for the whole household. The meals are simple, budget-friendly, and built around high-protein staples that work for both adults and kids. Prep proteins and snacks ahead of time to make busy weekdays stress-free.
💯 7-Day High-Protein Performance Meal Plan
Built for those serious about improving body composition, performance, and recovery. Follow the plan closely while pairing it with consistent training and quality sleep. Adjust portion sizes based on your goals, training volume, and recovery needs.
Practical Tools To Help You Stay Consistent
➡️ The CrossFit Bound Systemic Grocery Guide
Use this guide before grocery shopping to build a kitchen full of high-quality proteins, carbohydrates, healthy fats, and recovery foods. This helps eliminate guesswork and keeps your nutrition aligned with your goals.
➡️ The CrossFit Bound Costco Bulk Supply Guide
Perfect for stocking up on affordable, high-protein staples in bulk. Use this guide to save time, reduce food costs, and always have quality options available for meal prep and quick meals.
➡️ The CrossFit Bound Eating Out Guide
Use this when dining at restaurants, traveling, or attending social events. The guide helps you make better menu choices without feeling restricted, so you can stay on track while still enjoying life.
➡️ The CrossFit Bound Travel Discipline Guide
Designed to help you maintain healthy habits while traveling for work, vacations, or competitions. Use these strategies to stay hydrated, prioritize protein, manage snacks, and avoid falling completely off track while away from home.
*If you are member and need access email info@crossfitbound.com to get the password*
Upcoming Events & Summer Kids Class
☀️ 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 ““OK, So What Actually Is CrossFit?”
By Stephane Rochet, CF-L3
Some things are worth coming back to.
CrossFit’s foundational articles — the ones that defined what we do, why we do it, and what we’re actually building — were written years ago. But the principles inside them don’t age. They clarify. Every time you return to them, you’re a little different, your training is a little different, and something that didn’t fully land before suddenly does.
Over the next few weeks, we’re republishing four of those foundational works, reimagined for a new audience and a new moment. Whether you’ve been doing CrossFit for a decade or discovered it last month, these ideas deserve your full attention. Read them slowly. Argue with them. Talk about them with your coach and your training partners. The fundamentals don’t change, but your relationship to them does — and that’s the whole point.
Tell us in the comments: what hits different this time around?
The hardest person to explain CrossFit to isn’t a stranger. It’s someone who already thinks they know what it is and has decided it’s not for them. They’ve heard the stories. They have a gym routine. They’re not sure what the fuss is about.
This one’s for them. We took the seminal “Foundations” article, CrossFit’s original statement of purpose, and turned it into the conversation we wish every skeptic could have before they walk through the door. If someone in your life has been asking questions, send them this first.
“I’ve heard CrossFit is intense. Is it really for regular people?”
Every single person who walks through the door thinks they’re the exception and that they’re too out of shape, too old, too new to exercise. And every single one of them is wrong. CrossFit is built on the idea that the same fundamental movements that make an Olympic athlete great are the same ones that keep a 70-year-old living independently. The squat that a sprinter uses off the starting blocks is the same squat your grandmother needs to get up from a chair. We scale the weight, we scale the intensity, but we don’t change the movement. You’re not doing a different program than the elite athlete. You’re doing the same program at the right level for you, right now.
“But I already work out. I run, I lift, I do spin class. What’s wrong with what I’m doing?”
Nothing’s wrong with it. But ask yourself: what are you actually training? Most gym programs are built around one thing — run far, lift heavy, pedal hard. You get good at that thing. The problem is that fitness has 10 components, not one. If your program only develops three or four of them, you have gaps. And gaps show up at the worst times when you least expect to need something your body can’t deliver.
“Ten skills sounds like a lot. Can regular everyday athletes actually develop all of them?”
Yes. That’s kind of the whole point. The goal isn’t perfection in all 10; it’s competence across all 10. You don’t need to be the world’s strongest person or the fastest runner. You need to be capable enough that life doesn’t surprise your body. Most people are wildly fit in one narrow lane and surprisingly limited in every other. CrossFit closes that gap.
“I’ve always done machines at the gym. Leg press, cable rows, that kind of thing. What’s the problem with that?”
Here’s the honest answer: those movements don’t really exist outside the gym. A leg extension machine trains your quadriceps in a pattern your body never actually uses in real life. When you pick something up off the ground, your whole body works together — hips, back, legs, core. When you push something overhead, it’s not just your shoulder doing the work. Real movement is compound. It’s multiple joints and multiple muscle groups working in sequence. That’s what CrossFit trains. And those compound movements trigger a hormonal response that isolation machines simply can’t produce. You don’t just get stronger faster. You get better faster.
“The hormonal response thing — is that just marketing?”
It’s exercise science. The research on the neuroendocrine response to compound, high-intensity movement is well established. Heavy squats, deadlifts, and Olympic lifts change your body at a systemic level in a way that a bicep curl or a leg press never will. The curl makes your bicep work. The clean makes your entire nervous system work. Those are different things.
“This sounds great for performance. But I just want to be healthy. Is CrossFit still relevant to me?”
More than you might think. Fitness and health aren’t separate things; they’re the same thing, measured at different levels. Every marker your doctor tracks, such as blood pressure, cholesterol, bone density, body composition, exists on a continuum from pathological to normal to exceptional. CrossFit moves you toward exceptional. That’s not a side effect of the training. That’s the point of it.
“What about injuries? I’ve heard so many people say they’ve got injured doing CrossFit.”
Any training can cause injury if it’s done poorly. What protects you is good coaching, proper mechanics, and not letting your ego get in the way. CrossFit emphasizes mechanics first, then consistency, then intensity — in that order. You earn the right to go heavier or faster by moving well first. That’s not a rule we make up. That’s how durable fitness gets built.
“So, what does an actual CrossFit program look like day-to-day?”
There’s a hierarchy that drives everything. Nutrition is the foundation, and it’s where your body gets the raw material to adapt and recover. On top of that is metabolic conditioning, which trains your cardiovascular engine for short, medium, and long efforts. Then gymnastics or body control: pull-ups, push-ups, handstands, movements that develop coordination, balance, and bodyweight strength. Then, weightlifting builds power and the ability to move load efficiently. And finally, sport, which is where you put it all together under pressure. Each layer depends on the one below it.
“And the variety — a different workout every day? Doesn’t that make it hard to track progress?”
Actually, the opposite happens because we measure everything every day. Times, loads, and reps all go on the board. And here’s the thing about variety: if you always train the same movements at the same intensity in the same range, your body adapts to exactly that stimulus and nothing more. The breadth of your fitness exactly matches the breadth of your training. CrossFit deliberately pushes the edges with varied movements, loads, and time domains, so your fitness has no ceiling. Progress isn’t harder to see. It’s easier, because you’re testing yourself across a much wider range of demands.
“OK, but why would I choose CrossFit over just doing what I’ve been doing?”
Because what you’re doing is building fitness for the gym. CrossFit builds fitness for your life. The kind that means you’re still strong and capable at 60, that you can do whatever comes up on a random Saturday, like hike, move furniture, play with your kids, and handle an emergency without your body being the limiting factor. That’s not an abstract goal. That’s the whole point of being fit in the first place.
Recipe of the Week: Low-Fat BBQ Chicken Meal Prep
A high-protein, moderate-carb meal that’s simple, filling, and great for lunch or dinner.
BBQ Chicken Bowls
Macros (approx 4 servings):
Calories: ~520
Protein: 48g
Carbs: 45g
Fat: 10g
Instructions
1 tbsp olive oil total
Instructions
1. Cook the Rice
Prepare rice according to package directions.
Makes about 6 cups cooked.
2. Cook the Chicken
Season chicken with garlic powder, paprika, onion powder, salt, and pepper.
Grill, bake, or air fry until internal temp reaches 165°F.
Slice or shred chicken.
Toss with barbecue sauce while warm.
3. Roast the Vegetables
Toss vegetables with olive oil, salt, and pepper.
Roast at 425°F for 18–22 minutes.
4. Build the Bowls
Per container:
6 oz BBQ chicken
1½ cups vegetables
1½ cups cooked rice
Optional Add-Ons
Pickled onions
Fresh cilantro
Jalapeños
Sugar-free coleslaw
Pineapple salsa
For even lower fat, use zero-oil cooking spray instead of olive oil.
Protein
2 lbs boneless, skinless chicken breast
1 tsp garlic powder
1 tsp smoked paprika
1 tsp onion powder
Salt and pepper to taste
Sauce
1/2 cup low-sugar barbecue sauce
Carbs
2 cups uncooked jasmine or brown rice
Vegetables
1 large zucchini, sliced
1 red bell pepper, sliced
1 cup broccoli florets
1 red onion, sliced
This weeks meals from WodFuel
Weekly Breakdown Coming Monday 5/10/2026
