Bound Newsletter 6.7.2026
If You Could See Yourself Through Their Eyes
Most people underestimate the impact they have on those around them.
We spend so much time focused on our own shortcomings—the weight we haven't lost, the lift we missed, the goal we haven't reached—that we fail to recognize what others see when they look at us.
What if you could see yourself through their eyes?
What if you could see what your fellow members see when you walk through the doors at CrossFit Bound every day?
They don't see your doubts.
They see your consistency.
They don't see the workout you struggled through.
They see the commitment it took to show up.
They don't see the mistakes you've made.
They see the discipline you've developed.
The reality is that people are always watching—not because they're judging you, but because they're learning from you.
Your children watch how you prioritize your health.
Your spouse watches how you keep promises to yourself.
Your coworkers watch how you handle adversity.
New members watch how you approach challenges.
Friends watch how you continue pursuing growth when it would be easier to settle for average.
Every time you choose to show up, you're setting an example.
Not just in the gym.
In life.
The discipline required to make it to a 5:30 a.m. class is the same discipline that helps you excel in your career. The commitment to eating nutritious foods when no one is watching is the same commitment that helps you stay focused on long-term goals. The consistency you develop in training becomes the consistency you bring to your family, your relationships, and your responsibilities.
Fitness is never just about fitness.
It's about becoming the kind of person who follows through.
The kind of person who does what they said they would do.
The kind of person who can be counted on.
At CrossFit Bound, we often talk about becoming stronger, fitter, and healthier. But beneath all of those physical adaptations is something even more valuable: character.
Character is built when you choose discipline over convenience.
When you choose preparation over excuses.
When you choose growth over comfort.
When you choose to do the hard thing because it is the right thing.
And people notice.
The member across the room notices.
The person just beginning their fitness journey notices.
Your family notices.
Your friends notice.
Even if they never say a word.
The truth is that you may never know whose life you're influencing. You may never know who decided to make a change because they watched you stay consistent. You may never know who found confidence because you offered encouragement during a difficult workout.
But influence doesn't require recognition.
It only requires action.
So the next time you're tempted to believe your efforts don't matter, remember this:
Someone is watching.
Someone is learning.
Someone is inspired by the standard you're setting.
Not because you're perfect.
But because you're willing to do the work.
Keep showing up.
Keep choosing discipline.
Keep investing in your health, your family, your career, and your future.
Because if you could see yourself through their eyes, you might finally realize that the example you're setting is far more powerful than you think.
CrossFit Bound Challenge:
This week, take a moment to encourage another member. You never know who needs to hear that their hard work, consistency, and commitment are making a difference.
Bragging Board
Another Shout out to the boys - Logan Brown and Grant Griffin
Both qualified for the CrossFit Semi Finals competing at one of the most stacked male fields - The Syndicate Crown.
Jeb Buffington
Finishing New York City with 100 Full Range of Motion Wall Balls
Rod Carter
Finishing in a blistering 70:11
Jeb Buffington and Rod Carter both competed in the New York City Hyrox Race. Rod finished with a impressive 70 minutes.
Christopher Kibbe completed the most Legless Rope Climbs in a workout in a long time with 7 from Fridays workout
New Members
-Amanda Hart and her Daughter Sydney Gates
-Isnal Nal
-George Bonilla
Weekly Training Highlight Reel is in the Works
Upcoming Birthdays & Anniversaries
Anniversaries
1- Yr
Michael Rivera June 23
Wilson Washington June 22
2- Yr
Mandi Nobis June 26
Logan Hawkins June 4
Walter Davila June 11
Brian Lawler June 11
3-Yr
Jesus Mundo June 12
Hannah Spratlen June 9
Ryan Boone June 21
4- Yr
Matt Gray June 11
5- Yr
Ryan Kangiser June 23
6- Yr
Raquel Freitas June 14
Erin Jones June 30
Chris Mench June 8
Birthdays
Eric Robinson June 1
Andrew (Seth) Hamlin June 5
Lee Tillman June 9
Alex Markelov June 14
Ashton Phillips June 24
Michelle McCrary June 25
Fanny Pack (Stan Garey) June 25
Paul Hansard June 28
Michael Rivera June 29
From the CFB Member Vault - Unlock Your Full Potential: Why You Should Be Using the CrossFit Bound Member Vault
Most people join a gym because they want to get stronger, lose weight, improve their health, or simply feel better in their daily lives. While showing up to class is the most important step, what happens outside the gym often determines the results you achieve.
That's exactly why we created the CrossFit Bound Member Vault.
The Member Vault is more than just a collection of documents and resources. It's a complete education system designed to help you build sustainable habits, improve your nutrition, understand your training, and take ownership of your health and fitness journey.
Why We Built the Member Vault
At CrossFit Bound, we believe fitness isn't just about working hard for one hour each day. Real results come from understanding the "why" behind what you're doing and developing habits that support your goals consistently.
The Member Vault was created to give every member access to the same tools, resources, and education that successful athletes use to improve their performance and health.
Whether you're brand new to fitness or have been training for years, there is always something new to learn and apply.
What's Inside?
Nutrition Resources
Nutrition is the foundation of health and performance.
Inside the Member Vault, you'll find:
Meal plans
Healthy recipes
Grocery shopping guides
Portion guides
Nutrition education articles
Habit-building strategies
No more wondering what to eat, how much to eat, or where to start. The resources are designed to simplify healthy eating and help you create consistency.
Training Education
Ever wondered why we squat, deadlift, row, run, and perform Olympic lifts?
The Training Education section helps you understand:
The CrossFit methodology
Strength development
Aerobic conditioning
Recovery strategies
Movement standards
Goal setting
When you understand the purpose behind your training, you gain confidence and motivation to stay committed.
Performance Tools
Take the guesswork out of your training.
Use tools like:
Lift percentage charts
Goal-setting worksheets
Performance tracking resources
Running and conditioning guides (coming soon)
These resources help you train smarter and monitor your progress over time.
Habit and Lifestyle Resources
Results don't come from perfection—they come from consistency.
The Member Vault includes tools to help you:
Build healthy habits
Improve sleep
Manage stress
Create routines that support your goals
Stay accountable
Small actions repeated consistently create lasting results.
Who Is the Member Vault For?
The answer is simple: everyone.
New Members
The Vault helps eliminate confusion and provides a clear roadmap during your first 90 days.
You'll learn:
How to approach nutrition
How to build healthy habits
What to focus on first
How to maximize your results
Experienced Members
Even seasoned athletes benefit from continuing education.
The Vault gives you opportunities to:
Refine your nutrition
Improve performance
Break through plateaus
Revisit foundational principles
Continue growing and learning
The Most Successful Members Use These Resources
One thing we've noticed over the years is that members who achieve the best long-term results don't just show up to class.
They stay curious.
They ask questions.
They learn.
They use the tools available to them.
The Member Vault allows you to become more informed, more confident, and more capable in your pursuit of health and fitness.
Your Challenge This Week
Take 15 minutes this week to explore the Member Vault.
Read one article.
Download one meal plan.
Try one new recipe.
Review one training resource.
Pick one habit to improve.
Small actions lead to big changes.
Your Membership Includes More Than Workouts
When you join CrossFit Bound, you're not just paying for access to equipment or classes.
You're gaining access to coaching, accountability, community, and a growing library of resources designed to help you become the healthiest, strongest, and most capable version of yourself.
The Member Vault is one of the most valuable tools available to you.
Use it.
Learn from it.
Apply it.
And watch what happens when your education matches your effort.*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 –Have Started ☀️
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)
Bound Hybrid is CrossFit Bound’s new hybrid training program designed to blend strength, endurance, and functional fitness into one challenging and rewarding class experience.
Each session combines:
Running
Rowing & Ski Erg
Functional strength work
Carries, sleds, and bodyweight movements
Aerobic conditioning
Interval training
Performance-focused workouts
This class is built for athletes of all levels looking to:
Improve endurance
Increase work capacity
Build mental toughness
Develop sustainable fitness
Prepare for HYROX-style events or endurance challenges
Become a more well-rounded athlete
No competition experience required. Just bring effort and consistency.
This class will be included into your membership (ie: this will count towards 3 day week memberships)
Starting Sunday, June 7 at 9:00 AM with Coach Sergio Rivera.
Education: CrossFit Journal Article “Let’s Talk about Practice”
By Stephane Rochet, CF-L3
Most athletes chase the clock, the load, and the score, and quietly skip the one thing that's most likely to break them through their next plateau. Deliberate practice isn't a rest day in disguise; it's how you unlock the fitness you already have the capacity for but haven't been able to access yet.
Allan Iverson didn’t mean to become a coaching metaphor, but here we are. “We’re talking about practice” has been shorthand for misplaced priorities for two decades — the idea that practice is what you do when you’re not doing the real thing.
In CrossFit, that attitude has a cost.
If you’d prefer to watch and listen to this conversation, you can do that here.
What Practice Actually Is
Practice isn’t a rest day. It’s not going through the motions. It’s not a warm-up you weren’t paying attention to. Deliberate practice means slowing down, removing the clock, and focusing on the mechanics of a movement — how it feels, where it breaks down, and what improves when you fix it.
Rich Froning, by many accounts the greatest CrossFit athlete of all time, is known for practicing his skills more than almost anyone. A famous example: He couldn’t climb a rope, so he worked at it until he became one of the best rope climbers in the sport. Another: He was filmed doing air squats in his warm-up, deliberately and thoughtfully. When someone asked if that was a regular thing, his answer was simple. He does air squats every day because he can always improve them.
That mindset is worth sitting with. If the best in the sport is approaching the most basic movement in CrossFit as something still worth refining, there’s probably something in your movement worth the same attention.
Why Skill Is the Missing Piece
CrossFit recognizes 10 general physical skills. They split into two categories. The first — strength, endurance, stamina, flexibility — are organic adaptations. They develop through training. The second — coordination, agility, balance, accuracy — are neurological. They develop through practice.
Here’s what that means in real terms: most people haven’t come close to realizing their actual strength potential, not because they lack the physical capacity, but because their technique isn’t there yet. You can have the contractile potential to snatch a heavier weight than you’ve ever lifted and still not lift it, because the skill hasn’t caught up to the strength.
One focused practice session with PVC pipe, breaking down the first pull of the snatch, working through positions without any weight on the bar — that kind of session added 25 lb to a snatch without any additional strength work. That’s not a fluke. That’s skill unlocking capacity that was already there.
You’re Not Losing Ground
Here’s the mental block most people run into: If I didn’t lift heavy or push for time, did I actually do anything today?
Yes. A significant amount, actually.
Coordination, accuracy, and balance are components of fitness just as real as strength and endurance. Working on a muscle-up transition, drilling a handstand, spending time on the bottom of a squat — all of it is developing fitness. It just doesn’t feel like it because there’s no time on the clock and no score to post.
And when you come back to the workouts, it shows. Movement that used to cost you extra seconds becomes efficient. Skills that require all your attention become automatic. Weight that felt impossible starts to move. The practice day didn’t slow you down — it removed a ceiling you didn’t know you were bumping against.
How To Add It Without Blowing Up Your Programming
A full dedicated practice day works if your schedule supports it. But it doesn’t have to be all-or-nothing. After a shorter, lower-skill workout, a 15-minute practice window — structured or open — gives athletes something valuable without replacing intensity. Eight weeks of twice-weekly 10-to-15-minute skill progressions add up to four hours of focused practice that wouldn’t have happened otherwise. The improvements across that window are real and measurable.
And here’s the thing: practice brings something back into training that can quietly disappear the longer you’ve been at it. Play. No time clock, no weight requirement, no score to hit. Just you and a movement, working on it together. When you’re in the middle of a hard workout, that’s combat mode, and that’s great. But adding some play to your week makes the hard stuff better, too.
Give yourself permission to practice. The results are waiting on the other side.
Recipe of the Week: High-Protein, Low-Fat, Moderate-Carb Honey Garlic Chicken Rice Bowls
A high-protein, moderate-carb, low-fat meal that's perfect for a healthy family dinner.
Macro Amount (per serving - 4 overall)
Calories: ~485
Protein: 48g
Carbohydrates: 42g
Fat: 8g
Instructions
Step 1: Cook the Rice
Rinse rice thoroughly.
Cook according to package instructions.
Set aside and keep warm.
Step 2: Prepare the Sauce
In a bowl combine:
Honey
Soy sauce
Garlic
Rice vinegar
Sesame oil
Mix cornstarch and water separately.
Add slurry to sauce and stir.
Step 3: Cook the Chicken
Season chicken with salt, pepper, and paprika.
Heat a large skillet over medium-high heat.
Cook chicken 6-8 minutes until browned and fully cooked.
Remove and set aside.
Step 4: Cook the Vegetables
In the same pan add broccoli, peppers, zucchini, and carrots.
Stir-fry for 4-5 minutes until tender-crisp.
Step 5: Finish
Return chicken to the skillet.
Pour in honey garlic sauce.
Stir for 2-3 minutes until sauce thickens and coats everything.
Step 6: Serve
Divide rice evenly among 4 bowls.
Top with chicken and vegetables.
Family Dinner Benefits
✔ Nearly 50g protein per serving
✔ Low fat from lean chicken breast
✔ Moderate carbohydrates for energy and recovery
✔ Plenty of vegetables for fiber and micronutrients
✔ Ready in about 35 minutes
Grocery List
Protein
✅ 2 lbs chicken breast
Produce
✅ Broccoli florets
✅ Bell peppers
✅ Zucchini
✅ Shredded carrots
✅ Garlic
Pantry
✅ Jasmine rice
✅ Honey
✅ Low-sodium soy sauce
✅ Rice vinegar
✅ Sesame oil
✅ Cornstarch
✅ Salt, pepper, paprika
Carbohydrates
2 cups jasmine rice (uncooked)
Vegetables
2 cups broccoli florets
2 bell peppers, sliced
1 medium zucchini, sliced
1 cup shredded carrots
Honey Garlic Sauce
¼ cup honey
¼ cup low-sodium soy sauce
4 cloves garlic, minced
1 tbsp rice vinegar
1 tsp sesame oil
1 tbsp cornstarch
2 tbsp water
Seasoning
1 tsp salt
1 tsp black pepper
1 tsp paprika
Weekly Training Breakdown
