Bound Newsletter 7.12.2026
Athlete of the Month Spotlight: Jenni Pettit
This month's Athlete of the Month is a reminder that strength isn't always measured by the weight on the barbell. Sometimes it's measured by simply showing up.
Jenni Pettit's journey at CrossFit Bound began with uncertainty. As a lifelong dancer, barbells and CrossFit felt completely outside her comfort zone. Watching her now-husband, Miles, train alongside some of the fittest athletes in the gym only made the intimidation worse. Although she first joined around 2019, it wasn't until 2021—thanks to an accountability partner and the welcoming community—that she found the confidence to consistently walk through our doors.
Fast forward to today, and Jenni has become one of the most consistent faces in the gym, all while navigating one of the most difficult seasons of her life.
Earlier this year, Jenni became a mom after an incredibly challenging pregnancy. Following a high-risk twin pregnancy, the heartbreaking loss of one of her babies at 32 weeks, and spending more than two months visiting her daughter in the NICU before finally bringing her home, life has looked very different. Her daughter was born with Down syndrome, and Jenni's perspective on strength has taken on an even deeper meaning.
Rather than rushing back after a C-section, she's embraced patience, grace, and the understanding that healing takes time. More importantly, she's determined to show her daughter that strength isn't defined by limitations.
"As a new mom to a baby with Down Syndrome where the world will likely try to tell her what she can't do, I want her to know she can do whatever she sets her mind to. I want to show her strong is cool, and I can't wait to see her in the gym."
That mindset has fueled her consistency over the past several months. While many people think fitness is only about physical results, Jenni credits the gym with helping her through some of life's darkest moments.
Her biggest accomplishment recently wasn't hitting a PR or learning a new movement.
It was simply refusing to give up.
She shared that despite everything she's experienced, she hasn't let the darkness win. The support of the CrossFit Bound community, the encouragement of friends, and simply moving her body have helped her regain pieces of herself both physically and mentally.
Jenni also offered incredible advice for parents and anyone struggling to stay consistent:
"Carving out time to take care of yourself and get into the gym is the least selfish thing you can do. To be able to show up as your best for your family and kids, you have to prioritize your own physical and mental health."
Looking ahead, she's excited to rebuild her strength, chase her pre-pregnancy lifting numbers, and celebrate the return of one of her favorite skills—toes-to-bar. When it comes to workouts, power cleans are at the top of her favorites list, while she'll gladly disappear from the gym if she sees Karen programmed with 150 wall balls.
Jenni also wanted to recognize Coach Jess for making CrossFit feel accessible from day one. Instead of focusing on what she couldn't do, Jess always found ways to challenge her through smart scaling and constant encouragement.
When asked to finish the sentence, "CrossFit Bound is…", Jenni's answer perfectly captures who we strive to be:
"Literally for anyone. No matter your skill level. I wish I had realized this in the beginning instead of getting in my own way. There's lots of people here at all skill levels who will celebrate with you when you unlock new skills."
Jenni, thank you for allowing us to share your story. Your resilience, courage, and commitment inspire every one of us. We're honored to be a small part of your journey, and we know your daughter is going to grow up watching an incredible example of what true strength looks like.
Congratulations, Jenni, on being our Athlete of the Month!. (Full Q&A Below)
Tell us a little about yourself…?
I grew up about 5 minutes from the gym actually. I currently live in Acworth, got married 2 years ago, had a baby this year, and we also have fur babies-a dog and cat. I work in medical imaging as an MRI tech, but am currently out on maternity leave.How long have you been a member of CrossFit Bound, and what originally brought you through our doors?
Growing up as a dancer, I had never touched a barbell or done anything remotely close to CrossFit. I thought going to the gym was getting on the treadmill or elliptical. My boyfriend (now husband-Miles) did CrossFit and joined Bound, and became friends with Jess and Brandon. Mind you, I had gotten overweight and out of shape, and these were some of the fittest people I had ever seen. I thought there is absolutely no way I could hang with that crowd. Thankfully I was very wrong. I would try class every once in a while but was so intimidated that I didn’t stick around. Until I met a friend who was closer to my level and she became my accountability partner and helped me get comfortable showing up. And it actually became something I really look forward to doing! I think I’ve technically been a member since 2019 or so, but I started consistently showing up in 2021.Becoming a mom changes everything. How has motherhood influenced your approach to fitness and taking care of yourself?
Becoming a mom recently has definitely made me realize I need to be gentle with myself. Recovering from a c-section, not pushing my body too hard too fast, and also not comparing my post baby body to before. Changes take time, and I am just thankful to be able to move and start to build some strength back. Also, as a new mom to a baby with Down Syndrome where the world will likely try to tell her what she can’t do, I want her to know she can do whatever she sets her mind to. I want to show her strong is cool and I can’t wait to see her in the gym!Over the past month you've been one of the most consistent faces in the gym. What has helped you build that routine, and how has it made you feel physically and mentally?
The past few months have been full of struggles, so getting in the gym has really helped me keep my sanity. Being around friends who encourage me and moving my body, it’s all helped me feel more like myself both physically and mentally. Since going to the gym was part of my routine before, it was just something I knew I had to make time for now. I’m sure it will be much harder once I go back to work, but to be able to be the best mom to my baby I’ve got to make time to take care of myself too.What's been your biggest accomplishment recently?
Honestly, my biggest accomplishment recently has nothing to do with the gym. It’s that I haven’t let darkness win. After having a high risk pregnancy with twins with Down Syndrome, health issues with both, losing one baby at 32 weeks, and having to leave the other one every day at the NICU for over 2 months before getting her home, life in general has just been hard. But going to the gym has helped me mentally more than anything else in this time. Even if I don’t push hard some days, just getting there and being around my people lifts me up.What advice would you give to other parents or members who struggle to stay consistent because life gets busy?
I would say that carving out time to take care of yourself and get into the gym is the least selfish thing you can do. To be able to show up as your best for your family and kids you have to prioritize your own physical and mental health. Start by picking maybe 2-3 days a week and build your schedule around that. Make it a nonnegotiable. It’s only an hour out of your day, how much more than that is spent mindlessly scrolling on social media?
What is one goal you're working toward over the next six months inside or outside the gym?
In the next six months I would like to get stronger again, and have my lifts trending towards what they were pre-pregnancy. Also to get back to doing toes to bar would be fun!
What's your favorite workout... and your least favorite?
I love when we do cleans (especially power cleans), and one of my least favorite movements is wall balls. If I see Karen on the schedule, oh I’m so sorry but I’ve got somewhere else to be that day.If you could thank one person at CrossFit Bound for helping you along your journey, who would it be and why?
I would thank Jess for always encouraging me, especially when I was new. She has never made me feel bad when I couldn’t do a movement, she would scale it for me to something I could do but would still challenge me.Finish this sentence:
(CrossFit Bound is…) literally for anyone. No matter your skill level. I wish I had realized this in the beginning instead of getting in my own way. There’s lots of people here at all skill levels who will celebrate with you when you unlock new skills.
Weekly Highlight Reel
Welcome New Members
Justin Comer
1. Tell us a little about yourself!
I’ve lived in the area just about all my life, graduated high school and college here, moved around a few times but always find a way to come back. I work full time as a software engineer and I’m in graduate school at Georgia tech, so that occupies most of my time. In my spare time I enjoy riding motorcycles in the mountains, watching sports with friends and family, or taking care of animals and gardening with my wife
2. You've done CrossFit before but decided to come back.
The crunch fitness shenanigans were getting out of hand and I had to get around a more serious crowd
3. This time around, you're taking a slower, more intentional approach.
At 32 I’ve accepted I’m never gunna be a professional athlete so my goals are more around finding a way to have fun in the gym than absolute progress
4. What are your biggest goals over the next year?
Just continue to train as often as possible. My main goals exist outside of the gym right now
5. What advice would you give someone who's been thinking about getting back into the gym but feels nervous about starting
Watch a couple Eric bugenhagen videos on YouTube, because it really is just a mindset
6. Quick Fire Favorites!
Favorite workout movement:cleans
Movement you're determined to improve: the CrossFit specific things like double unders, muscle ups etc
Favorite way to recover: laying in the hammock in the back yard
Favorite meal after a workout: smoked chicken wings
Morning or evening workouts? Depends on the time of year and what I’m doing. Condition in the summer? Morning. body building in the winter?
Evening Coffee or pre-workout? I’m addicted to cafe bustelo
Upcoming Birthdays & Anniversaries
Anniversaries
1- Yr
Jeff Mcdonald July 7
Susan Abell July 31
2- Yr
Kyle Sulkowski July 9
4- Yr
Casey Lynch July 25
Birthdays
Kyle Sulkowski July 6
Jamie Spratlen July 7
Sydney Hightower July 9
Brandon Brooks July 12
Steven Shaw July 12
Jason Callis July 15
Tyler Cory July 17
Abigail Gerleman July 17
James Studdards July 22
Natalie Schuster July 27
Rob Morgan July 30
From the CFB Member Vault - The CrossFit Bound Travel Discipline Guide
STEP 7: Movement While Traveling
Minimum movement standard:
30 minutes per day
OR
10,000 steps
OR
Hotel gym lift
No gym?
Bodyweight circuit:
3–5 rounds:
20 air squats
15 push-ups
10 lunges each leg
30-second plank
10 burpees
Movement maintains:
Insulin sensitivity
Energy levels
Routine
It also prevents the mental spiral.
STEP 8: Alcohol Guidelines
Alcohol impacts:
Sleep quality
Testosterone
Recovery
Fat loss
Travel rule:
Maximum:
1–2 drinks per night
Not every night
Dry wine or clear liquor + soda
Avoid:
Sugary cocktails
Late night drinking
Drinking without eating protein
If you drink:
Hydrate aggressively.
STEP 9: Hydration Rule
Travel increases dehydration due to:
Air travel
Sodium-heavy meals
Alcohol
Disrupted sleep
Minimum:
Half your bodyweight in ounces daily.
Add electrolytes if flying.
Hydration protects performance.
STEP 10: Sleep Protection
Travel sleep disruption:
Increases cortisol
Impairs recovery
Increases hunger hormones (ghrelin)
Protect sleep:
Dark room
Cool temperature
Limit alcohol
No phone 30 minutes before bed
Sleep protects discipline.
STEP 11: The 3-Day Reset Rule
If travel causes deviation:
Return immediately.
Do not wait until Monday.
Reset plan:
Day 1 home:
High protein
Lower carb
Lift heavy
Hydrate
Sleep 8 hours
That single day resets momentum.
Stay strong. Stay lean. Stay consistent.
Travel does not ruin progress.
Lack of structure does.
You don’t need perfection while traveling.
You need standards.
At CrossFit Bound, we follow 5 travel rules:
Protein never drops
Movement never stops
Hydration increases
Sleep is protected
Alcohol is controlled
If you maintain those five — you stay aligned.
STEP 1: Set the Standard Before You Leave
Before the trip:
Pack protein (bars, whey packets, jerky)
Book a hotel with a gym if possible
Look at restaurant options in advance
Decide your alcohol limit
Preparation prevents impulse decisions.
STEP 2: The Travel Nutrition Framework
Every meal while traveling follows:
🥩 Protein first (30–50g minimum)
🥦 Vegetables second
🍚 Carbs strategically (based on activity)
🥑 Fats controlled
🚫 No liquid sugar
If you follow this framework, you can eat almost anywhere.
STEP 3: Airport Strategy
Airports are calorie traps.
Avoid:
Cinnamon rolls
Smoothies with hidden sugar
Fast food combos
Pastries
Look for:
Grilled chicken salads
Hard boiled eggs
Greek yogurt
Protein snack packs
Beef jerky (low sugar)
Burrito bowls
Sushi
Pro tip:
Eat a high-protein meal before leaving for the airport.
Hunger destroys discipline.
STEP 4: Hotel Breakfast Survival
Skip:
Waffles
Muffins
Sugary cereal
Fruit juice
Build:
Eggs
Extra egg whites (if available)
Sausage or lean protein
Fruit
Black coffee
Protein anchors the day.
STEP 5: Business Dinners
You do not need to explain your choices.
Quietly:
Skip bread basket
Order steak, chicken, or fish
Ask for vegetables
Get sauce on the side
Control portion size
Discipline is silent.
STEP 6: Vacation Strategy (Relaxed but Structured)
Vacations are not prep phases.
But they are not free-for-alls.
Use the “One Upgrade Rule”:
If dinner is indulgent → breakfast and lunch are strict.
If dessert is planned → carbs earlier are reduced.
If alcohol is included → protein stays high and hydration doubles.
Structure creates freedom.
*If you are member and need access email info@crossfitbound.com to get the password*
Education: CrossFit Journal Article “Fit for Anything: Why CrossFit Trains All 10 General Physical Skills”
By Stephane Rochet, CF-L4
Most fitness programs specialize. CrossFit doesn't, and there's a principled reason why. The 10 general physical skills offer a framework for building the kind of fitness that holds up when life actually demands something from you.
The List That Explains Everything You Do in the Gym
If you have ever wondered why CrossFit looks the way it does — why you run and lift and flip and jump all in the same program — the 10 general physical skills are your answer. Originally developed by Jim Cawley and Bruce Evans, founders of Dynamax Med Balls, the list appears in the CrossFit article, “What Is Fitness?” and defines exactly what a complete fitness program should develop.
If you’d rather watch or listen to this conversation, you can do that here.
The 10 skills break into three tiers.
The top four — cardiorespiratory endurance, stamina, flexibility, and strength — are developed primarily through training.
The middle two — power and speed — require both training and practice in equal measure, drawing heavily on neurological capacity as well as physical development.
The bottom four — coordination, agility, balance, and accuracy — are developed almost entirely through practice.
The tiers are not rigid walls. All 10 skills are deeply interrelated. Better coordination improves the strength you can express. Better balance unlocks more power. Missing one skill creates gaps in the others, whether you notice it or not.
Why You Train Everything
CrossFit pursues all 10 skills because the world does not announce which ones it will demand of you.
An elite marathon runner has made a deliberate trade-off. Strength, flexibility, power, and speed have been sacrificed to get to a sub-two-hour finish. That is an extraordinary achievement, but it is built around a single goal. Your goal is different. You are training for the full range of what life might ask of you.
A friend invites you to go paddleboarding. A family member needs help moving heavy furniture. A storm rolls through, and there is unexpected physical work to do. These situations call on different combinations of skills in ways you cannot predict. The broader your fitness, the better your odds of meeting the moment.
What This Means for You
Understanding this list changes how you think about the workouts you least enjoy. The movements that feel awkward or neurologically demanding, the ones that require coordination and precision and practice, are exactly the ones you need most if you tend to avoid them. That discomfort is usually a signal that a skill is underdeveloped.
It also reframes what “weakness” means in CrossFit. When the program pushes you toward something uncomfortable, it is not randomness. It is the program finding gaps along this list and filling them. That is the design.
One more thing worth knowing: As you get older, the instinct is often to simplify. To drop the complex movements. To stick with machines or low-skill alternatives that feel safer. But pulling the neurological component out of your training does not preserve your capacity; it erodes it. Power and speed require practicing the skills that produce them. There is no shortcut around that.
Fitness That Shows Up in Real Life
CrossFit Seminar Staff member Eric O’Connor (CF-L4) trains a 75-year-old client who was 2 miles into a hike when he came across another hiker who had fallen and couldn’t get up. He deadlifted the person off the ground using strength and technique built over years of consistent training. Then, he helped them walk back to the parking lot, a task that required the endurance he had also developed. There was no cell service. There was no other option. His fitness was the plan.
That is what this list is building toward. Not the fastest marathon time. Not the biggest squat. Something harder to measure and more broadly useful: the capacity to do real work, across a wide range of demands, whenever it is required.
Developing all 10 skills will not make you elite in any single one. It will make you capable across all of them. In most situations that actually matter, that is the better deal.
Travel Snack Guide for Families
Fuel the Adventure Without the Sugar Crash
Whether you're headed to the beach, the ball field, or on a cross-country road trip, travel days don't have to mean living on chips, candy, and fast food. A little planning can keep everyone energized, satisfied, and feeling their best.
Easy Snack Combinations
Option 1
Fairlife Protein Shake
Banana
≈ 30g protein
Option 2
Beef Jerky
Apple
≈ 18g protein
Option 3
Greek Yogurt
Berries
≈ 18–20g protein
Option 4
Cottage Cheese Cup
Rice Cakes
≈ 16g protein
Option 5
Tuna Packet
Whole Grain Crackers
≈ 20g protein
Option 6
Hard-Boiled Eggs
Grapes
≈ 12–14g protein
Tips for Traveling with Kids
Kids don't need a completely different snack strategy—they just need smaller portions and fun options.
Try packing:
Fruit
Cheese sticks
Turkey or beef sticks
Yogurt tubes
Rice cakes
Pretzels
Applesauce pouches
Popcorn
Protein milk (Fairlife Nutrition Plan or similar)
Avoid using sugary snacks as entertainment. Instead, offer small snacks every 2–3 hours and encourage drinking water throughout the trip.
Before You Hit the Road
Pack a small cooler with:
Protein drinks
Greek yogurt
Cottage cheese cups
Cheese sticks
Hard-boiled eggs
Fresh fruit
Vegetables
Ice packs
It takes just a few minutes to prepare and can save money while helping everyone feel better when you arrive.
Remember
Travel doesn't have to derail healthy habits. Every meal or snack is simply another opportunity to fuel your body well. Focus on eating enough protein, choosing whole foods when possible, and staying hydrated. Consistency—not perfection—is what keeps you feeling your best on the road.
Real Food. Real Energy. Anywhere.
The goal is simple:
✅ Prioritize protein to stay full longer
✅ Choose low to moderate carbohydrates for steady energy
✅ Keep fat moderate to avoid feeling sluggish on long drives
✅ Stay hydrated throughout the trip
Protein-First Snacks
These are easy to find at most grocery stores and many gas stations.
Beef or turkey jerky
Tuna or salmon packets
Hard-boiled eggs
Low-fat string cheese
Cottage cheese cups
Nonfat Greek yogurt
Ready-to-drink protein shakes (Fairlife Core Power, Premier Protein, Quest)
Roasted edamame
Protein bars (look for 15–20g protein and less than 10g added sugar)
Healthy Carbohydrates
Pair your protein with a small serving of carbohydrates for sustained energy.
Great options include:
Apples
Bananas
Grapes
Berries
Baby carrots
Snap peas
Plain rice cakes
Whole grain crackers
Pretzels
Individual oatmeal cups (great for hotel stays)
Smart Add-Ons
These foods add variety while keeping nutrition on track.
Pickles
Hummus snack packs
Cucumbers
Bell peppers
Mini oranges
Unsweetened applesauce pouches
Popcorn (lightly salted)
Sparkling water
Electrolyte packets (low sugar)
Gas Station Wins
Most major gas stations now carry healthier options if you know what to look for.
Grab:
✔ Fairlife Protein Shake
✔ Quest Protein Bar
✔ Beef Jerky
✔ Hard-Boiled Eggs
✔ String Cheese
✔ Greek Yogurt
✔ Pickles
✔ Fresh Fruit
✔ Bottled Water
Skip:
❌ Candy
❌ Sugary pastries
❌ Energy drinks loaded with sugar
❌ Large bags of chips
❌ Fried convenience foods
Weekly Training Breakdown
