https://www.crossfitbound.com/crossfitboundblog daily 0.75 2026-03-29 https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y-b5zy8-3eph5-7b3zy-fwtk3-w4knk-4x26t-rp27e-728zm-nt9n4-7kkk3-pce78-hlbe7-9na4s-5zeh3-3b4y2-lpwsw-9wrc7-rejws-r8d5g-3c294 monthly 0.5 2026-03-29 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8db10052-1ed3-42e8-939f-5b3db0ffb0c4/Vault.png Blog - Bound Newsletter 3.29.2026 - Introducing the CrossFit Bound Member Vault Your Complete System for Training, Nutrition, and Results At CrossFit Bound, we’ve always believed that results don’t come from workouts alone. They come from consistency, habits, and having the right system in place. That’s why we created something new for our members: The CrossFit Bound Member Vault https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/c9a42c8c-8472-4e4d-bf0b-4b181967300d/aubrey.jpg Blog - Bound Newsletter 3.29.2026 - Welcome Audrey Grace Venable Happy for Melanie and Hayden Venable https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/ba3193b0-f924-499e-95e2-74de3f0fbb37/bound+build.png Blog - Bound Newsletter 3.29.2026 - Power From Position - Bound Build Program Description Over the next 4 weeks, we’re focusing on one thing: building strength in the right positions—and turning it into real power. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/402bf262-be05-401f-a00a-7cc8e59f5db5/chicken+salsa+and+rice+crockpot.png Blog - Bound Newsletter 3.29.2026 - Recipe of the Week: Slow Cooker Salsa Chicken & Rice Bowls Serves: 4 | Time: ~35 minutes Nutrition Highlights (per serving approx.) Protein: ~40–45g Carbs: ~45–55g Fat: ~4–6g Calories: ~400–450 https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y-b5zy8-3eph5-7b3zy-fwtk3-w4knk-4x26t-rp27e-728zm-nt9n4-7kkk3-pce78-hlbe7-9na4s-5zeh3-3b4y2-lpwsw-9wrc7-rejws-r8d5g monthly 0.5 2026-03-28 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1823e167-5353-4915-9044-83c794ef6207/2026+CFB+Recap.png Blog - Bound Newsletter 3.22.2026 - 2026 CrossFit Bound Intramural Open Recap The 2026 CrossFit Bound Intramural Open delivered everything we love about this event—high energy, relentless effort, and a community that shows up for each other week after week. Over three weeks, athletes were tested across multiple domains of fitness, pushing limits and creating moments that will stick with us long after the final scores were tallied. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/b51a51e3-3e63-4ba2-b07e-4ed9212247a6/Screenshot+2026-03-22+at+4.45.15%E2%80%AFPM.png Blog - Bound Newsletter 3.22.2026 - Welcome Ben Jones! Born 3/19 at 8lbs 2 oz and 21 inches Momma (Erin) and Ben are both doing great! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/feecbe22-e3b4-41c1-86b5-b0289b2ce4af/jeff+and+family.jpeg Blog - Bound Newsletter 3.22.2026 - Welcome Landon Mayr https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/e8d051e3-9446-4c53-964c-57a8fe31e4ff/IMG_2953.jpg Blog - Bound Newsletter 3.22.2026 - Welcome Miss Macie Pettit https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/cbcc3a87-edd0-4305-85c4-392a31fa70c5/Screenshot+2026-03-23+at+9.53.23%E2%80%AFAM.png Blog - Bound Newsletter 3.22.2026 - We had two teams compete at Pensacola Beach Brawl this past weekend. Picture (left to right): Jonathan and Amber Payton, Mary Turner, Jesus Mundo, April Zacharis, and Miguel Chavez https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/a90d1d03-a1b6-47ee-bf51-fae3d3a64df9/Screenshot+2026-03-22+at+11.33.22%E2%80%AFAM.png Blog - Bound Newsletter 3.22.2026 - 24 Hour Run / Bench Press event at Froning Farms This event was something special and more challenging that any of us could have thought. Teams of 2 - Partner A would run a loop (2 loops: A: 3.4 miles & B: 2.9 miles) come in and tag Partner B for them to run the same loop while Partner A would complete a max set of Bench Press at 155/105. Once Partner B would return and start the bench; Partner A would run Loop B. Now continue this from 6pm Friday to 6pm Saturday. Proud of everyone. - Hope Haugh: had a previous PR of 16 miles and hit 26 miles during this race before having her achilles cause her to stop. - Jessica Phillips: had a previous PR of 18 miles from Elsie and complete 46.5 miles by the end of the 24 hours! -Rod Carter: kept a pace that was crazy anywhere from 35-48 minutes a lap the entire 24 hours, ending the race with 47.5 hours. -Brandon: slowed Rods pace down considerably https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/0ecee3d9-1a28-4780-9fe4-9ce7fdb3b495/IMG_2973.jpg Blog - Bound Newsletter 3.22.2026 - Hannah Spratlen Congratulations on being accepted into the University of West Georgia. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/0ba5c472-3755-4e9e-a13d-e06eb52ab5fc/jenwells.jpg Blog - Bound Newsletter 3.22.2026 - 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. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/13d8f102-e345-4143-849f-dbdd66529367/Lean+Garlic+Steak+and+Veggies.png Blog - Bound Newsletter 3.22.2026 - Recipe of the Week: Lean Garlic Herb Steak & Roasted Veggies Serves: 4 | Time: ~35 minutes Nutrition Highlights (per serving approx.) Protein: 35–45g Carbs: 20–30g Lower fat option while still packed with flavor https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y-b5zy8-3eph5-7b3zy-fwtk3-w4knk-4x26t-rp27e-728zm-nt9n4-7kkk3-pce78-hlbe7-9na4s-5zeh3-3b4y2-lpwsw-9wrc7-rejws monthly 0.5 2026-03-19 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/b35afb71-bb66-4560-9db3-5a512d3a64b7/Screenshot+2026-03-16+at+7.55.53%E2%80%AFAM.png Blog - 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. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/feecbe22-e3b4-41c1-86b5-b0289b2ce4af/jeff+and+family.jpeg Blog - Bound Newsletter 3.16.2026 - Congratulations to Jeff Mayr newest addition to his family! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/0ba5c472-3755-4e9e-a13d-e06eb52ab5fc/jenwells.jpg Blog - Bound Newsletter 3.16.2026 - 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. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/ab7a6ac2-8c09-4e43-9043-771c23c882dc/Grant+G..jpeg Blog - Bound Newsletter 3.16.2026 - 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. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/0307bccc-99db-4f68-858c-892fe55fccb2/Screenshot+2026-03-16+at+8.47.03%E2%80%AFAM.png Blog - Bound Newsletter 3.16.2026 - 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 https://www.crossfitbound.com/crossfitboundblog/sqk8fdovgzcaddzvqkcl66mk7gyekq-pycck-klp9b monthly 0.5 2026-03-11 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/80e27c52-72d7-4aaf-913e-e3e4a2c2bae2/cole+scott.png Blog - Cole Scott - Athlete of the Month - Cole Scott - March Athlete of the Month This month we’re recognizing one of our athletes who has fully embraced the process of getting better every day—both in and out of the gym. Originally from Kennesaw, GA, he works as a project manager for a commercial general contractor and has been part of the CrossFit Bound community for just over a year. Like many in the CrossFit world, he first discovered the sport through the CrossFit Games documentaries, and the competitive spirit of the sport quickly hooked him. After a lifetime of playing sports growing up, competition has always been part of his DNA. Over the past year he’s leaned more into competitive training, pushing himself beyond the class leaderboard and into local competitions and Open workouts. His biggest accomplishment recently? Deadlifting 500 lbs for the first time—but he’s just as proud of the progress he’s made in gymnastics, an area that once challenged him but now shows huge improvement. A year ago, a workout like Open 26.2 might have been a struggle to finish—now it’s a test he’s ready for. Balancing training with a demanding career and being newly married isn’t always easy, but with the support of his wife he often starts his days early so evenings can be dedicated to training. His typical training week includes four to five days of strength and conditioning work, with longer sessions that combine strength work and metcons, plus an extra cardio day and a well-earned Sunday rest. When it comes to favorite movements, power cleans top the list—but ring muscle-ups still keep him humble. His advice to athletes thinking about taking their training more seriously: Spend time practicing skills outside of class programming. Even 15 minutes a couple times a week can make a big difference, especially when movements like muscle-ups show up in competition. What he appreciates most about CrossFit Bound is the community—and the ability to train hard alongside others who are committed to improving. Please join us in congratulating our Athlete of the Month! #CrossFitBound #AthleteOfTheMonth #CommunityStrong #TrainWithPurpose #EarnedNotGiven https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y-b5zy8-3eph5-7b3zy-fwtk3-w4knk-4x26t-rp27e-728zm-nt9n4-7kkk3-pce78-hlbe7-9na4s-5zeh3-3b4y2-lpwsw-9wrc7 monthly 0.5 2026-03-16 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/51467b29-af60-4a82-bf6b-b04a776be03c/26.2+team+scores.png Blog - Bound Newsletter 3.8.2026 - 26.2 Highlights: Training, Competition, and the Intramural Open Every year the CrossFit Open brings a new level of excitement into the gym. The energy rises, the workouts get spicy, and the community rallies around each other in ways that remind us why we train in the first place. This week’s reel captures exactly that—clips from Open Workout 26.2 mixed with moments from last week’s training, showcasing the effort, grit, and community spirit inside the gym. If you haven’t seen it yet, check out the highlight reel here: https://www.instagram.com/p/DVpHxztEbb5/ https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/25cb5637-7c74-4fa2-bc2a-b1ef8d8859a8/Screenshot-2025-04-10-at-6.18.25%E2%80%AFAM-768x329.png Blog - Bound Newsletter 3.8.2026 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/383db51f-f85b-4b34-96a2-2ff0fdd7ca9f/CF_Info_G_metabolic-pathways_v1-768x465.png Blog - Bound Newsletter 3.8.2026 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/b99b9791-317d-4f10-8ca4-963e8312ce4a/sickness-health-fitness.png Blog - Bound Newsletter 3.8.2026 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/ca1fb401-89ad-4554-9388-c31986a24b61/ChatGPT+Image+Mar+8%2C+2026%2C+09_18_14+PM.png Blog - Bound Newsletter 3.8.2026 - Recipe of the Week: Vanilla Protein Berry Cloud Low Sugar | Moderate Protein | Almost Fat-Free This dessert is light, creamy, and slightly sweet with fresh berries. It’s great after dinner or as a post-workout snack when you want something satisfying without heavy calories. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y-b5zy8-3eph5-7b3zy-fwtk3-w4knk-4x26t-rp27e-728zm-nt9n4-7kkk3-pce78-hlbe7-9na4s-5zeh3-3b4y2-lpwsw monthly 0.5 2026-03-09 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/85ace4a1-5feb-4edb-889f-950f30e6e98f/26.1+group.png Blog - Bound Newsletter 2.28.2026 2026 CrossFit Open Week One Recap: 26.1 Brought the Fire https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/27c449a0-4b92-4fc0-972b-eef49654e7a6/IMG_2683.jpg Blog - Bound Newsletter 2.28.2026 - Sergio Rivera Ran the Publix Marathon Sunday Congratulations on setting a massive PR with a time of 4:13. Proud of you Serg! https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y-b5zy8-3eph5-7b3zy-fwtk3-w4knk-4x26t-rp27e-728zm-nt9n4-7kkk3-pce78-hlbe7-9na4s-5zeh3-3b4y2 monthly 0.5 2026-02-28 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/04e69512-c168-4820-91c3-495c986f1b76/OPEN+MATTERS.png Blog - Bound Newsletter 2.21.2026 - Why the CrossFit Open Matters Every year, for a few weeks, something shifts inside CrossFit gyms around the world. Friday nights get louder. High-fives get stronger. The whiteboard matters a little more. People push a little harder. The CrossFit Open isn’t just an online competition. It’s a reminder of who we are as CrossFitters. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/111a9410-c0a1-4c04-9d5c-e0e84309206c/IMG_1796.jpg Blog - Bound Newsletter 2.21.2026 - Olivia Kates Path 5K in celebration of Olivia Pugh to benefit the Oliva Kate Pugh Strength and Shield Scholarship to Harrison High School Seniors February 28, 2026 @ 8:30am Sign Up By Following this LINK https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y-b5zy8-3eph5-7b3zy-fwtk3-w4knk-4x26t-rp27e-728zm-nt9n4-7kkk3-pce78-hlbe7-9na4s-5zeh3 monthly 0.5 2026-02-21 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/a007e1dc-e4fc-45f7-8836-35c9c1de57f4/Open+Teams.png Blog - Bound Newsletter 2.15.2026 - The Teams Are Set. The Intramural Open Starts Now. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/bd16afa9-2400-4c4b-9ced-0fe404dd3aa7/IG+POST.png Blog - Bound Newsletter 2.15.2026 - Some of the boys competed at one of the largest in person fitness competitions in the world this past weekend in Charleston, SC - The Fittest of the Coast Jeb Buffington - 4th place (8 pts from podium) in the 45-49 Age Group Division Jesus Mundo (The peoples champ) - Finished in the top 48 Grant Griffin & Logan - (currently in 5th while creating this in the PRO Men Team) Trevor Lampe & Cole Scott - (Currently in 21st out of 33 teams in the Rx Men Team) * not pictured is Matt Link who finished 10th in the 40-44 Age Group division https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/111a9410-c0a1-4c04-9d5c-e0e84309206c/IMG_1796.jpg Blog - Bound Newsletter 2.15.2026 - Olivia Kates Path 5K in celebration of Olivia Pugh to benefit the Oliva Kate Pugh Strength and Shield Scholarship to Harrison High School Seniors February 28, 2026 @ 8:30am Sign Up By Following this LINK https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y-b5zy8-3eph5-7b3zy-fwtk3-w4knk-4x26t-rp27e-728zm-nt9n4-7kkk3-pce78-hlbe7-9na4s monthly 0.5 2026-02-15 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/9a585558-a0a2-498c-aab9-e5fab30ef4e7/1.png Blog - Bound Newsletter 2.8.2026 - Athlete of the Month - Hannah Spratlen Hannah was introduced to CrossFit Bound through her mom, a longtime member, but it wasn’t until she stumbled across a CrossFit Games documentary that something clicked and inspired her to give it a shot. Walking into her first class was intimidating—she was young, inexperienced, and surrounded by strong athletes—but she kept showing up. Over time, CrossFit became a grounding routine that improved her mental health, built confidence, and taught her the power of discipline, consistency, and being strong both inside and outside the gym. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/ce750974-8b4c-4fcd-8773-a0499a6b622f/sam+stark.jfif Blog - Bound Newsletter 2.8.2026 - Welcome Samuel Allen Stark Sam informed me that both momma and baby are healthy and happy! Congratulations buddy https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/4f1ef41f-569c-4924-a552-972dcc240cab/IMG_2126.png Blog - Bound Newsletter 2.8.2026 - Dont know how I forgot But a congratulations is long overdue for these two are there engagement recently and news of another family member on the way!!! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/203fd3f6-a8ee-4259-9aba-9e275338b0c5/uui Blog - Bound Newsletter 2.8.2026 - Mary and Jesus competed at the V-Day Massacre Finishing in 7th place against some tough competition - congrats you two! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/111a9410-c0a1-4c04-9d5c-e0e84309206c/IMG_1796.jpg Blog - Bound Newsletter 2.8.2026 - Olivia Kates Path 5K in celebration of Olivia Pugh to benefit the Oliva Kate Pugh Strength and Shield Scholarship to Harrison High School Seniors February 28, 2026 @ 8:30am Sign Up By Following this LINK https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y-b5zy8-3eph5-7b3zy-fwtk3-w4knk-4x26t-rp27e-728zm-nt9n4-7kkk3-pce78-hlbe7 monthly 0.5 2026-02-07 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/9b6b1914-f1fd-498e-9fd1-7faf04f83bf0/MASTER+YOUR+BODY.png Blog - Bound Newsletter 2.1.2026 At CrossFit Bound, we believe fitness isn’t just about lifting heavier or moving faster—it’s a mindset. The way you train in the gym reflects how you tackle life: your energy for your family, your focus at work, and the way you show up for yourself each day. When you commit to discipline—through nutrition, sleep, and daily movement—you’re not just building a stronger body. You’re strengthening your mind, your resilience, your purpose. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/111a9410-c0a1-4c04-9d5c-e0e84309206c/IMG_1796.jpg Blog - Bound Newsletter 2.1.2026 - Olivia Kates Path 5K in celebration of Olivia Pugh to benefit the Oliva Kate Pugh Strength and Shield Scholarship to Harrison High School Seniors February 28, 2026 @ 8:30am https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y-b5zy8-3eph5-7b3zy-fwtk3-w4knk-4x26t-rp27e-728zm-nt9n4-7kkk3-pce78 monthly 0.5 2026-02-01 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/921d4cf2-30ff-44cb-982d-9682251929ea/then+vs+now.png Blog - Bound Newsletter 1.25.2026 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/111a9410-c0a1-4c04-9d5c-e0e84309206c/IMG_1796.jpg Blog - Bound Newsletter 1.25.2026 - Olivia Kates Path 5K in celebration of Olivia Pugh to benefit the Oliva Kate Pugh Strength and Shield Scholarship to Harrison High School Seniors February 28, 2026 @ 8:30am https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y-b5zy8-3eph5-7b3zy-fwtk3-w4knk-4x26t-rp27e-728zm-nt9n4-7kkk3 monthly 0.5 2026-01-26 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/853ad4f7-e8f4-49d3-a4d4-98aec0a863a1/why+crossfit+is+the+best+for+health+and+fitness.png Blog - Bound Newsletter 1.19.2026 Why CrossFit Is the Best for Overall Health and Fitness When it comes to long-term health, fitness, and performance, very few training methodologies are as comprehensive and effective as CrossFit. At its core, CrossFit is built on a simple yet powerful framework known as the CrossFit Pyramid, which prioritizes foundational health before progressing toward elite performance. This pyramid explains why CrossFit works—not just for athletes, but for everyday people who want to live longer, healthier, and more capable lives. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/111a9410-c0a1-4c04-9d5c-e0e84309206c/IMG_1796.jpg Blog - Bound Newsletter 1.19.2026 - Olivia Kates Path 5K in celebration of Olivia Pugh to benefit the Oliva Kate Pugh Strength and Shield Scholarship to Harrison High School Seniors February 28, 2026 @ 8:30am https://www.crossfitbound.com/crossfitboundblog/sqk8fdovgzcaddzvqkcl66mk7gyekq-pycck monthly 0.5 2026-03-11 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/6ef89c2a-06f9-420c-b3e9-d317df792580/1.png Blog - Sergio Rivera - Athlete of the Month ATHLETE OF THE MONTH - Sergio Rivera Since walking into CrossFit Bound in 2013 looking for a bigger challenge, this athlete has never stopped raising the bar. Over the past year, the transformation has been massive — dropping from 215 lbs to 185 lbs, reaching 10% body fat, and dramatically improving endurance and stamina. But the biggest change? Mindset. Training has built discipline that carries far beyond the gym — into long workdays, stronger relationships, and a relentless “finish the job” mentality. Inspired by the challenge of endurance, they took on running head-on, completing a sub-1:56 half marathon after once needing 3 hours, proving that consistency changes everything. A powerful belief now guides their journey: Would you live for your family? Would you train, eat well, and take care of yourself so they don’t have to take care of you later? To anyone on the fence about starting — you don’t get ready to walk through the doors. You walk through the doors to get ready. Goals ahead: 1,000 miles run this year, a sub-4 hour marathon, and stringing together muscle-ups. We’re proud to have you as part of the CrossFit Bound community. This is what commitment looks like. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y-b5zy8-3eph5-7b3zy-fwtk3-w4knk-4x26t-rp27e-728zm-nt9n4 monthly 0.5 2026-01-17 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/c42be29e-2cae-4e7f-9378-515231d97a59/a+letter+btw+bro.png Blog - Bound Newsletter 1.11.2026 A Letter Between Brothers: Why Staying in the Gym Matters Sometimes the most powerful motivation doesn’t come from a coach, a program, or a new goal—it comes from someone who knows you well enough to see both your struggles and your potential. This letter was written from one brother to another. Not to shame. Not to push ego. But to remind a man why continuing to show up in the gym matters far beyond reps, weights, or aesthetics. It’s about responsibility, longevity, and being capable for the people who depend on you most. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/e53d38a4-947a-4cb6-8058-79c92afd7358/Serg.jpg Blog - Bound Newsletter 1.11.2026 - Athlete of the Month: Sergio Rivera Sergio Rivera’s Athlete of the Month Q&A highlights what long-term commitment, discipline, and purpose-driven training can produce. A member of CrossFit Bound since 2013, Sergio originally joined looking for a new challenge after feeling stalled in his fitness. What he found was an environment and program that pushed him beyond expectations and kept him coming back for over a decade. Over the past year, Sergio has undergone a major transformation—dropping significant bodyweight, improving endurance, and developing a stronger, more resilient mindset. Training has carried over into every area of his life, from his work ethic and problem-solving in his business to the way he shows up for family and friends. Inspired by endurance athletes and books that emphasize mental toughness, Sergio embraced running as a tool for growth, completing a sub–1:56 half marathon and setting ambitious goals for the year ahead. His Q&A reflects a powerful shift toward training with intention—fueling properly, prioritizing recovery, and viewing fitness as a lifelong responsibility rather than a short-term goal. Sergio’s journey is a reminder that walking through the gym doors is often the hardest step, but consistency, discipline, and belief in the process can lead to meaningful change far beyond the gym floor. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/bc546dd2-b5fe-4281-b6a6-3e18fc3b2049/IMG_5432.jpeg Blog - Bound Newsletter 1.11.2026 - Jessica and Emily finished in 1st place at the Moultrie Classic in south georgia this past weekend. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/e2dd6be2-52a9-4249-8a8b-00baaea5516d/IMG_5423.jpeg Blog - Bound Newsletter 1.11.2026 - The Moultrie Classis was hosted by member Abigails gym in your hometown. Grant Griffin filled in and his team finished 1st place as well. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/111a9410-c0a1-4c04-9d5c-e0e84309206c/IMG_1796.jpg Blog - Bound Newsletter 1.11.2026 - Olivia Kates Path 5K in celebration of Olivia Pugh to benefit the Oliva Kate Pugh Strength and Shield Scholarship to Harrison High School Seniors February 28, 2026 @ 8:30am https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y-b5zy8-3eph5-7b3zy-fwtk3-w4knk-4x26t-rp27e-728zm monthly 0.5 2026-01-10 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/cf0be8a2-168b-4298-9011-2e4fbbc28a82/cf+open+8+wks.png Blog - Bound Newsletter 1.4.2026 How an 8-Week Training Plan Helps You Peak for the CrossFit Open The CrossFit Open doesn’t reward randomness. It rewards preparation, consistency, and smart execution under fatigue. That’s why our approach leading into the Open isn’t about maxing out every day or guessing what might show up. Instead, we’ve built a deliberate 8-week progression that develops strength, sharpens skills, builds an engine, and—most importantly—teaches you how to pace yourself when it counts. Here’s how the pieces come together and why this matters for your success over the next 8 weeks. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/e62fd311-a04f-4e2c-840f-098f7b7a7bf6/IMG_1948.jpg Blog - Bound Newsletter 1.4.2026 - Amber Buettner and Jen Wells set out to run 365 miles in 2025 and they did! Hard to put into words of how proud I am of these women and to see how far they have come in their lives. Looking forward to hearing what there 2026 goals are! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/719634c9-a9b1-4124-8297-df464a23b988/kelsey.jpg Blog - Bound Newsletter 1.4.2026 - Kelsey Merlo What brought you to CrossFit Bound? (ex: fitness goals, friends, community, challenge, etc.) I’m looking for a community/program that makes showing up to the gym fun again! What’s your favorite movement or workout so far? Anything cardio. What’s one thing people might not know about you outside the gym? My husband and I spend ~3 months each year living out of our camper and traveling the country. What do you hope to achieve in your first year with us? Pop out a baby and keep showing up! If you had to describe yourself in one word, what would it be? Optimistic. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/111a9410-c0a1-4c04-9d5c-e0e84309206c/IMG_1796.jpg Blog - Bound Newsletter 1.4.2026 - Olivia Kates Path 5K in celebration of Olivia Pugh to benefit the Oliva Kate Pugh Strength and Shield Scholarship to Harrison High School Seniors February 28, 2026 @ 8:30am https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y-b5zy8-3eph5-7b3zy-fwtk3-w4knk-4x26t-rp27e monthly 0.5 2026-01-04 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/bd871658-e881-4ca4-ae33-78b3e7b3c341/make+it+big+make+it+real.png Blog - Bound Newsletter 12.29.2025 It’s Time to Make It Real You’ve reflected on 2025. You’ve thought about who you were, where you fell short, and where you grew. Now comes the part most people avoid. It’s time to put your goals on the wall. Our goals board isn’t decoration. It’s not motivational wallpaper. It’s a mirror. When you write your goal up there, you’re saying: “I’m willing to be seen trying.” And that’s scary. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/9998aad1-ec92-4a74-b172-d580daa754e4/A805221C-128C-4A20-8CB7-0FC21EE1FF61.jpg Blog - Bound Newsletter 12.29.2025 - Elber Albaladejo Roman 1: What motivated you to start training at CrossFit Bound? I was training at CrossFit Igualada in Spain. And I was looking for a place where I could find the same atmosphere and fellowship and great coaches. And since the day one I am feeling the same as it was in Spain. 2: What is your main fitness goal right now? Since I got transferred to US in January I was focusing in set my family with this new culture and language, and I did not train. So I needed to go back, loose weight and be healthy again. 3: How do you hope your training will impact your life outside the gym? It impacts in all aspects, professional by giving the mental strength and not giving up. And more energy to handle the family needs and be happier. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/567ee573-52fc-4c53-bd16-219a575e3758/IMG_1641.jpeg Blog - Bound Newsletter 12.29.2025 - Ian Astorga 1. What brought me to CrossFit Bound? I crave the community aspect of working out and connected with my neighbors, Ashton and Sam, so this turned out to be a great place to build community and get a good workout in. 2. What’s your favorite movement or workout so far? Hang cleans. 3. One thing someone may not know about me? We just moved here from Dallas, TX. 4. What do I hope to achieve? New friends and strong workout community. 5. If I had to describe myself in one word? Hungry. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/111a9410-c0a1-4c04-9d5c-e0e84309206c/IMG_1796.jpg Blog - Bound Newsletter 12.29.2025 - Olivia Kates Path 5K in celebration of Olivia Pugh to benefit the Oliva Kate Pugh Strength and Shield Scholarship to Harrison High School Seniors February 28, 2026 @ 8:30am https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y-b5zy8-3eph5-7b3zy-fwtk3-w4knk-4x26t monthly 0.5 2025-12-26 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/57eb045a-4c4f-4fc5-a3c6-f987d4198878/THE+GYM%2C+CHRISTMAS+AND+THE+SPIRIT+of+the+SEASON.png Blog - Bound Newsletter 12.22.2025 The Gym, Christmas, and the Spirit of the Season Christmas is often described as a season of giving, sharing, and spending meaningful time with the people we care about most. It’s a time when routines slow down, calendars fill with family gatherings, and we’re reminded that connection matters more than anything else. At first glance, the gym might not seem like it belongs in that conversation—but in many ways, it embodies the very spirit of the holidays. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/111a9410-c0a1-4c04-9d5c-e0e84309206c/IMG_1796.jpg Blog - Bound Newsletter 12.22.2025 - Olivia Kates Path 5K in celebration of Olivia Pugh to benefit the Oliva Kate Pugh Strength and Shield Scholarship to Harrison High School Seniors February 28, 2026 @ 8:30am https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y-b5zy8-3eph5-7b3zy-fwtk3-w4knk monthly 0.5 2025-12-21 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/f347ac92-91e3-4782-ba51-ecaf73de3a2e/A+New+Year+Begins+With+Reflection.png Blog - Bound Newsletter 12.14.2025 A New Year Begins with Reflection “We do not learn from experience… we learn from reflecting on experience.” — John Dewey The start of a new year always brings a sense of momentum. Fresh calendars. Clean slates. Big goals. But before we sprint into 2026, it’s worth slowing down for a moment and looking back at 2025—not just the highlights, but the struggles too. Growth doesn’t come from pretending everything went perfectly. It comes from understanding what worked, what didn’t, and why. Reflection gives direction. Without it, we’re just repeating habits and hoping for different results. Looking Back on 2025: The Good and the Bad The Wins Think about what went well this year: Did you show up more consistently to training? Did you get stronger, fitter, or healthier than the year before? Did you build better routines around sleep, nutrition, or recovery? Did you make progress in your career or deepen relationships with family? These wins matter—even if they feel small. Progress compounds when you acknowledge it. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/872fb076-0fa0-4fc1-a7a7-593f3116ed44/IMG_1790.jpg Blog - Bound Newsletter 12.14.2025 - Congratulations to Katherine and Stan on being nominated as the ‘Agent of the Month’ for the Harry Norman Realty Group https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/800d843e-7de2-4607-b07b-d138a2746e05/IMG_2826.jpg Blog - Bound Newsletter 12.14.2025 - Amber Buettner, Sydney Cody & Silas, & Jen Wells Amber and Jen both PRd massively with a 4.5 hr time to complete last year to 3:15 (Jen) and 3:18 (Amber). *Both Amber and Jen are on there way to achieve their goal of Running 365 miles in the year 2025 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/111a9410-c0a1-4c04-9d5c-e0e84309206c/IMG_1796.jpg Blog - Bound Newsletter 12.14.2025 - Olivia Kates Path 5K in celebration of Olivia Pugh to benefit the Oliva Kate Pugh Strength and Shield Scholarship to Harrison High School Seniors February 28, 2026 @ 8:30am https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y-b5zy8-3eph5-7b3zy-fwtk3 monthly 0.5 2025-12-14 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/00f0f0b1-15f8-4e4d-be92-03e6ffaa16fb/IMG_2353.jpeg Blog - Bound Newsletter 12.8.2025 Athlete of the Month: Brittany Marshall aka “BAM” This month’s Athlete of the Month embodies what it means to set ambitious goals, stay disciplined, and evolve into the strongest version of yourself—inside and outside the gym. From hitting a 300 lb deadlift to mastering double unders and leveling up her daily habits, she’s proof that consistency and belief in yourself can completely reshape your life. Her journey is rooted in confidence, quiet discipline, and a willingness to show up even when no one is watching. She’s become an example of resilience, focus, and how powerful it is to surround yourself with a community that pushes you forward. Whether she’s attacking a chipper, dialing in her nutrition, or managing her time like a true Type A pro, she leads by action. We’re proud to celebrate her journey, her growth, and the bright future she’s building rep by rep. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/b0ea5929-bf99-4891-86a9-4206bbb35022/sam.jpg Blog - Bound Newsletter 12.8.2025 - Sam Stark What inspired you to join the CrossFit Bound community? Love CrossFit and everything about it. Ready to get back into it - Bound is the perfect gym. What’s one goal you are excited to work toward? Olympic lifts. Excited to get strong again and improve technique. What’s something the bound community should know about you? The Bound community should know War Eagle. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y-b5zy8-3eph5-7b3zy monthly 0.5 2025-12-08 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/ed91d727-721d-4832-a4e9-d75eb98eead6/Grey+and+White+Modern+We+Are+Open+Gym+Christmas+Instagram+Post+%282%29+%281%29.png Blog - Bound Newsletter 12.1.2025 It’s that time of year again—holiday cheer, community vibes, and of course…a little fitness fun! We’re excited to invite you to our annual “Lift for a Gift” + Christmas Party at CrossFit Bound! Event Details When: Thursday, December 5th from 4:00–7:30 PM *classes will be on normal schedule in morning through lunch *heats will be assigned at 4, 4:40, 5:20, 6pm (additional if needed) Where: CrossFit Bound Who: Bring your family and friends! We’ll have tables and chairs set up in both the front and back areas so everyone can relax, eat, and enjoy the evening. Attire: Wear your favorite Christmas sweater—ugly, festive, or hilariously outrageous. Rock it during the workout or just hang out and cheer others on. Food: We’ll provide the main food for the evening! If you’d like to bring a dessert or side dish to share, we’d love it. Why We Celebrate This event is new to our community, and we’re excited to start a tradition centered around connection, celebration, and giving back. We know the holiday season fills up fast with work events, travel, and family gatherings, so we created a way to come together without adding stress to your already-packed schedule. “Lift for a Gift” gives us a chance to: *Celebrate the holiday season with our CrossFit Bound family *Support Toys for Tots by donating a gift to children in need *Enjoy time together in a fun, relaxed environment before the holiday rush fully hits Bring a new, unwrapped toy—big or small. Every gift makes a difference. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/63d63f43-0a97-4778-8819-e1fc8a290f28/IMG_1704.jpg Blog - Bound Newsletter 12.1.2025 - CFB members representing at the Marietta Gobble Jog https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/11ccbb68-7d92-4651-a3f5-df8590c34c18/IMG_1705.jpg Blog - Bound Newsletter 12.1.2025 - Sergio with a sub 2 hour half marathon! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/c322d1c9-246f-493a-897d-318a9be37590/IMG_1707.jpg Blog - Bound Newsletter 12.1.2025 - Jeb and his crew running the Gobble Jog https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/3dd46687-fcbf-4cb8-8d0e-c224ddc45ddc/IMG_5978+%281%29.jpg Blog - Bound Newsletter 12.1.2025 - Hope Haugh Why did you choose CrossFit Bound as your training home? One of the biggest things I was looking for in a gym was good community and being surrounded by people who wanted to work as hard as I did. I chose CF Bound because I felt immediately welcomed by both the staff and the members and it felt like everyone is here to get better, not just to check a workout box. What’s one fitness goal you hope to achieve in the next few months? To get my clean back over 200lbs. What’s your favorite way to move—lifting heavy, cardio, or learning new skills? My background is in track and field, so running a good interval workout always feels like I'm at home. Tell us something fun about yourself (job, hobbies, family, etc.). I got married in October! My husband is a hammer thrower, so he can't come workout with us but hopefully he'll come hang out and be moral support sometimes. What’s one thing you’re most excited about as part of the Bound community? Structure and accountability! I'm so glad I don't have to come up with my own workouts anymore because I'm always either too nice to myself or way overdo it. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/ed91d727-721d-4832-a4e9-d75eb98eead6/Grey+and+White+Modern+We+Are+Open+Gym+Christmas+Instagram+Post+%282%29+%281%29.png Blog - Bound Newsletter 12.1.2025 - December 5th - Friday Bound “Lift for a Gift” / Xmas Party Event Details When: Thursday, December 5th from 4:00–7:30 PM *classes will be on normal schedule in morning through lunch *heats will be assigned at 4, 4:40, 5:20, 6pm (additional if needed) Where: CrossFit Bound Who: Bring your family and friends! We’ll have tables and chairs set up in both the front and back areas so everyone can relax, eat, and enjoy the evening. Attire: Wear your favorite Christmas sweater—ugly, festive, or hilariously outrageous. Rock it during the workout or just hang out and cheer others on. Food: We’ll provide the main food for the evening! If you’d like to bring a dessert or side dish to share, we’d love it. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y-b5zy8-3eph5 monthly 0.5 2025-11-30 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/844202b9-c574-4317-9fbf-a39b99926e74/Side+Hustle.png Blog - Bound Newsletter 11.23.2025 At CrossFit Bound, we believe training is about far more than hitting a PR, surviving a metcon, or dragging yourself off the floor after the final rep. Every time we step into the gym—especially on the days when the workout is tough, the weights feel heavy, or the clock seems to move too slowly—we’re given an opportunity to practice something bigger: gratitude. It’s easy to be thankful when life is smooth. But gratitude built under a barbell, on the Echo bike, or somewhere between round 4 and 5… that’s the kind that sticks with you. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8868d2fb-8e81-420d-9a35-6b83f706b6c1/Screenshot+2025-11-23+at+7.57.45%E2%80%AFPM.png Blog - Bound Newsletter 11.23.2025 - Congratulations to Miguel and April on their engagement! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/5a9bffd7-614d-432d-9caf-bb51dd0bc70b/IMG_1660.jpg Blog - Bound Newsletter 11.23.2025 - OG member Brittany Karneol running a 5k with her family. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y-b5zy8-jg37f monthly 0.5 2025-11-17 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/c465f831-dc9c-4661-952b-a0c76b58e21e/IMG_1423.jpg Blog - Bound Newsletter 11.17.2025 CrossFit Bound Athlete of the Month Grant Griffin This month’s Athlete of the Month embodies dedication, grit, and the competitive spirit that defines CrossFit Bound. From starting CrossFit in middle school to stepping onto the floor at the Crash Crucible alongside some of the best athletes in the world, his journey has been fueled by determination, discipline, and a deep love for the sport. Balancing full-time work with twice-a-day training, pushing through injuries, learning from adversity, and staying grounded in the support of the Bound community, he continues to level up both physically and mentally. His biggest takeaway? Run your own race, trust your fitness, and don’t be afraid to chase big goals—no matter where you start. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/9685eec2-2616-4413-b11f-97fbb6e91302/CHIMICHURRI-SIRLOIN-STEAK-BOWLS-WITH-ROASTED-VEGGIE--732x1024.jpg Blog - Bound Newsletter 11.17.2025 - Chimichurri Sirloin Steak Bowls With Roasted Veggie Medley These vibrant steak bowls are loaded with flavor, color, and nutrition. Juicy sirloin steak is seared to perfection and topped with a zesty chimichurri sauce, then served over a wholesome base of quinoa with roasted rainbow vegetables. It’s a balanced, energizing meal that feels just as fun as it does nourishing. Serves: 4 Prep Time: 20 minutes Cook Time: 25 minutes Total Time: ~45 minutes https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y-b5zy8 monthly 0.5 2025-11-17 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/71d0bfbe-d1de-4b69-8c13-a5e1bb91e679/commmunity.png Blog - Bound Newsletter 11.10.2025 At CrossFit Bound, we believe community is more than showing up to train — it’s the energy, trust, and shared effort that lifts everyone higher. A strong community doesn’t just happen; it’s built day by day, through effort, encouragement, and connection. Here’s what makes a community thrive… and what can cause it to stall. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/077b0165-4be0-41a5-a330-caee439155d7/IMG_1558.jpg Blog - Bound Newsletter 11.10.2025 - Ryan Boone Was recently promoted to Lieutenant for Atlanta Fire Department https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/e50c4a31-c916-4607-acda-c72589649de7/IMG_1570.jpg Blog - Bound Newsletter 11.10.2025 - Congratulations to Grant and Emily on their engagement!! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/43b01674-337a-4172-85fc-a6d32aaa4d0b/IMG_1569.jpg Blog - Bound Newsletter 11.10.2025 - Jonathan Payton BDay 5K! Glad to see all of these runners at the gym :) https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8c2b8135-1f91-49da-84f6-78b1f6025b8e/IMG_4749.JPG Blog - Bound Newsletter 11.10.2025 - Abigail Gerleman Competed in her first Rx Division at the Clash of the Titans this past weekend - reppin the new Bound Shirt! https://www.crossfitbound.com/crossfitboundblog/a7pcnewhmmoojj7nz0jk2cg42aex91-mn3jd-5k2tb monthly 0.5 2025-11-03 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/c12caa9b-8be3-4af4-9142-a33401d33635/Blue+and+Black+Modern+Gym+Fitness+Instagram+Post+%282%29.png Blog - Bound Newsletter 11.3.2025 - “If You’re Not Enough Without It…” Why Integrity Matters More Than the Leaderboard There’s a famous line from the movie Cool Runnings where John Candy’s character says: “A gold medal is a wonderful thing, but if you’re not enough without it, you’ll never be enough with it.” That line hits hard—not just for athletes chasing gold medals, but for every one of us walking into the gym each day. At CrossFit Bound, we post scores on the whiteboard not to define you, but to motivate you. It’s there to track effort, celebrate consistency, and inspire competition in the healthiest way possible. But the whiteboard should never be the reason you train. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/174e512d-6f13-4295-b8d1-2d490bc73526/IMG_1535.jpeg Blog - Bound Newsletter 11.3.2025 - Sheri and Natlaie showing off their guns and fitness putting an impressive 1:15 up for their first race! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/b8cd3e82-6264-42bf-90ec-306676cfd272/IMG_1966.jpeg Blog - Bound Newsletter 11.3.2025 - Seth Hamlin looking jacked post hyrox race https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/c814652b-5346-4b85-9066-741ceb2fc0db/IMG_1528.jpeg Blog - Bound Newsletter 11.3.2025 - Nick White crushing the race *should have been sub 75 minutes but had a penalty https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/2bd8025e-cd82-43d0-8446-4e3b0f866c67/IMG_1531.jpeg Blog - Bound Newsletter 11.3.2025 - Juan and Francis put in the work to get a 90 minute PRO doubles time https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/08591379-011a-4a52-8b86-64f7f426d506/IMG_1532.jpeg Blog - Bound Newsletter 11.3.2025 - Wil Torres completing her first hyrox event! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/45748ce6-58ca-4ce4-a34f-3ba647ef41cc/IMG_1533.jpeg Blog - Bound Newsletter 11.3.2025 - Rod two thumbs way down for his effort :) 1:12 is a ok score going solo on PRO https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/a0ee00bf-e5c3-4993-8d34-6a0603f9780d/IMG_1534.jpeg Blog - Bound Newsletter 11.3.2025 - Sergio looking good and continuing to raise the standard for himself and those around him. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/05b435d7-81d2-4ed2-b26f-fb74ae94a7d3/unnamed.jpg Blog - Bound Newsletter 11.3.2025 - Jeb and Matt finishing high on the leaderboard. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/c88e74e4-fde4-4b69-bf3d-c37baf265576/unnamed+%281%29.jpg Blog - Bound Newsletter 11.3.2025 - Dr Michael Rivera and his partner https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/2fa662e8-09e8-47e3-a01b-578482299c01/heart-disease-timeline.png Blog - Bound Newsletter 11.3.2025 - Make it stand out A Look Back Through History It may surprise you to learn that heart disease is a brand-new phenomenon of the modern era. The first clear clinical description of a heart attack in the medical literature didn’t occur until 1912, when Dr. James Herrick published a paper in the Journal of the American Medical Association describing “obstruction of the coronary arteries” as the cause of angina (chest pain) and sudden death. At that time, such cases were rare and mysterious. Through the 1920s and 1930s, heart disease rose to become the No. 1 cause of death in the U.S, overtaking infectious diseases (like tuberculosis and pneumonia) as sanitation improved and antibiotics became widespread. By the 1950s, heart attacks had reached epidemic proportions, especially among middle-aged men. CVD became the leading global cause of death by the 1970s-1980s, as urbanization, industrialized food systems, smoking, and sedentary lifestyles spread across developing nations. https://www.crossfitbound.com/crossfitboundblog/a7pcnewhmmoojj7nz0jk2cg42aex91-mn3jd monthly 0.5 2025-11-03 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/ebd16b2e-9e56-48c1-a609-0148c484b119/IMG_1437.jpg Blog - Bound Newsletter 10.27.2025 - Fall Strength Cycle Recap: Building Strength from the Ground Up Over the past 10 weeks, our Fall Strength Cycle focused on two cornerstone lifts — the Back Squat and Push Press — using the principle of progressive overload to help athletes build lasting strength and confidence under the bar. This cycle wasn’t just about lifting heavier each week; it was about intentional training. We incorporated tempo and pause back squats to emphasize isometric control, forcing athletes to stay tight and stable through the toughest positions of the lift. The result? Better core strength, improved bracing, and stronger, more efficient squats. On the push press, the focus was on transferring power from the legs to the upper body — developing speed, coordination, and full-body strength that carries over to Olympic lifts and everyday movement. We’re incredibly proud of everyone who committed to the process, trusted the program, and walked away stronger — physically and mentally. Here are the athletes who hit personal records during this cycle: https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/44b058cd-e6df-4309-8b5d-339ff85c4488/Screenshot+2025-10-26+at+8.08.03%E2%80%AFPM.png Blog - Bound Newsletter 10.27.2025 - Will and Michael Rivera getting ready for the Hyrox event next weekend at the Changemaker Noble Clay event! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/3bf4a637-7712-43d9-a4c2-c1769dfabe84/Screenshot+2025-10-26+at+8.10.13%E2%80%AFPM.png Blog - Bound Newsletter 10.27.2025 - Laura Rutland stepping out of her comfort zone stepping into the hyrox world at the Changemaker Noble Clay event! Jen Wells and Mary Turner challenging others and holding the movement standards high as always https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/a7beadd0-8e48-4443-afd8-cced37691146/IMG_1453.jpg Blog - Bound Newsletter 10.27.2025 - Elaine Dunbar is our October Athlete of the Month I know its late, but we had a miscommunication between Elaine and I; but I wanted to celebrate her dedication, faith, and positive mindset. Check out her story below… https://www.crossfitbound.com/crossfitboundblog/sqk8fdovgzcaddzvqkcl66mk7gyekq monthly 0.5 2026-01-12 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/d0a108ec-e929-49cd-bb9f-77aa9a8d1e14/Crossfit.+Elaine+and++Family.jpg Blog - Elaine Dunbar - Athlete of the Month Elaine Dunbar - October Athlete of the Month https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y-rwywj-mez3x monthly 0.5 2025-10-20 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/ed5445cc-874c-45b9-ab83-1a0d6e849b42/blogbabber10.20.png Blog - Bound Newsletter 10.19.2025 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/30614ed7-923a-4f49-b6a0-155860d5b73d/IMG_1423.jpg Blog - Bound Newsletter 10.19.2025 - Grant Griffin putting in the work at Crash Crucible *this event is regarded as one of the most elite in the country in the sport of fitness. From programming, to the event management, to the athletes that participate. For Grant to be invited speaks volumes to his dedication and discipline in and out of the gym to raise his level of fitness to where it is. Proud of this guy. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/9fdc306d-3be4-4392-a0e8-c2c5499aa123/IMG_1421.jpg Blog - Bound Newsletter 10.19.2025 - Jen Wells and Piper competing at the One World Canine Run *from Jens IG page “Piper and I competed in the @oneworldcaninerun today, and it was an adventure! Over 4.5 miles, we climbed all kinds of things—cars, tire mounds, large spools, and even buses—trudged through plenty of water, tackled some steep hills, and got in a good bit of trail running. We even went through a haunted house! Piper was adamantly opposed to all tunnels but was such a trooper. I think all the dogs looked just a little confused about the whole thing. Such a great event! Definitely reminded me how cool CrossFit is and how it really does prepare us for anything.” https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/aad25001-1990-4485-b3e8-f9fae581852d/IMG_1429.jpg Blog - Bound Newsletter 10.19.2025 - Sergo Rivera Ran the PNC 10 miler in 1:29:21! Sergios been putting in the work and setting his standards higher and higher. Keep it up buddy. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y-rwywj monthly 0.5 2025-10-19 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/6206098c-f7e6-4c32-b32f-a4475deba2a3/lessons+from+the+field.png Blog - Bound Newsletter 10.12.2025 Lessons from the Field: One Shot at a Time “It’s just one shot. You missed. It sucks, but it’s done. You can stay stuck on the miss, or you can learn from it and get better for the next one.” https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r-kgr6y monthly 0.5 2025-10-13 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/5b6c86f0-dd99-42bc-96ca-9d850d440eb7/with+the+phrase+_Discipline+and+Habits_+Building+a+Better+You%2C+In+and+Out+of+the+Gym_.jpg Blog - Bound Newsletter 10.5.2025 At CrossFit Bound, we believe that fitness isn’t just about what happens inside the gym—it’s about who you become because of it. The weights, the workouts, and the sweat are all tools for something greater: discipline https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8c56a53f-3d28-4233-a165-5555dc4a5e8c/IMG_1245.jpeg Blog - Bound Newsletter 10.5.2025 The T shirts are Unixsex Triblend in Premium Heather and Vintage Navy The Crop are the Womens Jersey Crop Tee in Athletic Heather or Vintage White *You must pre-order before next Friday and you can pay now or have billed to your next membership payment through your phone or on the ipad point of sale up front. 1x shirt = $25 2x shirts = $40 *if you order 2x pay for your shirt online and email info@crossfitbound.com your style/size/color your want https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/ac8dc002-37ed-4fb6-8baa-00dc406e1fad/noe.jpg Blog - Bound Newsletter 10.5.2025 - Noe Ruiz What brought you to CrossFit Bound? I wanted a change in my workouts. This keeps me accountable, and I enjoy the variety of new workouts each week. What’s your favorite movement or workout so far? Getting to practice toes to bar. (Shout out to those who make it look easy!) What’s one thing people might not know about you outside the gym? I currently work at Home Depot in the cybersecurity organization, and I’m also a grad student at Georgia Tech, graduating May 2026. Go Yellow Jackets! What do you hope to achieve in your first year with us? I want to build stamina and either beat my previous times or increase the number of rounds I complete in a workout. If you had to describe yourself in one word, what would it be? Determine https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h-djm8r monthly 0.5 2025-10-04 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/9607750a-de8b-4865-afcd-e625d07f38fd/love+of+fate.png Blog - Bound Newsletter 9.27.2025 - Embracing “Amor Fati” at CrossFit Bound I’ve been reflecting a lot lately on the Latin phrase Amor Fati—literally, “love of fate.” At first, it might sound like passive acceptance: just letting life happen and hoping for the best. But the deeper I’ve thought about it, the more I see it as a call to action. Amor Fati isn’t about resignation—it’s about embracing exactly where you are, accepting the circumstances you face, and thriving because of them. At CrossFit Bound, we see this in every workout, every lift, and every rep. Life throws challenges at all of us—injuries, setbacks, plateaus, unexpected obstacles—but how we respond defines us. When you choose to see these moments as opportunities to grow rather than obstacles to avoid, you embody Amor Fati. You train your mind alongside your body, staying disciplined even when it’s uncomfortable. Self-reflection is a huge part of this. Loving your fate starts with being honest with yourself about your strengths, your weaknesses, and the work that lies ahead. It’s about showing up consistently, giving your best effort, and trusting the process—even when progress feels slow. Every time a member pushes through a tough WOD, works on a skill that feels impossible, or finds strength in the middle of fatigue, I see Amor Fati in action. It’s not just about survival; it’s about thriving in spite of, and because of, life’s challenges. So today, wherever you are in your journey—physically, mentally, or personally—remember: love your fate. Lean into the struggle. Stay disciplined. Reflect, grow, and thrive. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8c56a53f-3d28-4233-a165-5555dc4a5e8c/IMG_1245.jpeg Blog - Bound Newsletter 9.27.2025 The T shirts are Unixsex Triblend in Premium Heather and Vintage Navy The Crop are the Womens Jersey Crop Tee in Athletic Heather or Vintage White *You must pre-order before next Friday and you can pay now or have billed to your next membership payment through your phone or on the ipad point of sale up front. 1x shirt = $25 2x shirts = $40 *if you order 2x pay for your shirt online and email info@crossfitbound.com your style/size/color your want https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/b8184edc-d9dd-46da-b4b1-59f8ca628878/IMG_1251.jpeg Blog - Bound Newsletter 9.27.2025 - Team Bound and Grind Finishing 22nd https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/63f287fc-9bed-42ac-97ee-81b782b9a288/IMG_1265.jpeg Blog - Bound Newsletter 9.27.2025 - CrossFit Bound - B Team Finishing 9th https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/e2a58dea-03c1-45c8-b052-38d6babe322c/IMG_1266.jpeg Blog - Bound Newsletter 9.27.2025 - CrossFit Bound - A Team Finishing 7th *in the world competition that is Pensacola Beach Brawl https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/c29bd122-59b9-4f00-ad7e-6ab76a8178a2/IMG_1259.jpg Blog - Bound Newsletter 9.27.2025 - Abi Gerleman Had a strong finish with 3rd in 2nd event https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/d6e385c1-3787-4ee0-952d-73fa26b6bd86/IMG_1260.jpg Blog - Bound Newsletter 9.27.2025 - Ean Parr Competed on a Rx Coed Team finishing 11th overall https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg-hxx5h monthly 0.5 2025-09-27 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/2fd8d486-a4e8-48d2-a840-2ecbf9f9b35c/crossfit+acronym.png Blog - Bound Newsletter 9.22.2025 - CROSSFIT: The Acronym for Motivation, Commitment, and Results When people think of CrossFit, they usually think of barbells, pull-ups, and sweat. But the truth is, CrossFit is about so much more. It’s about the mindset you build, the commitment you make, and the results that carry over into every area of your life. To break it down, let’s look at CROSSFIT not just as a fitness program, but as an acronym that defines what it truly means to commit to yourself and your goals https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/0143dbb9-291b-4149-800e-a8aa16671e1c/IMG_1204.jpg Blog - Bound Newsletter 9.22.2025 - Crossfit bound crew representing at Savage Race this past weekend in Dallas GA https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025-wc3jg monthly 0.5 2025-09-22 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/0b48df02-1b62-48fc-a373-99266c916fb5/DSC_0474.jpg Blog - Bound Newsletter 9.14.2025 - Choosing What We Think About and Live Out https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/9f2305a3-5bc4-4f10-8590-5652035a0fbb/Screenshot+2025-09-14+at+8.15.03%E2%80%AFAM.png Blog - Bound Newsletter 9.14.2025 - Jen Wells crushing the Adaptive CrossFit Games 2025 finishing Finished 6th Overall with a 2nd place finish in The Crucible Event with Max Calories and Max Lift in Barbell Complex https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1757670870194-8WUUUFZYM6X86QYS7BR0/tyson.jpg Blog - Bound Newsletter 9.14.2025 - Athlete of the Month - Tyson Kimm https://www.crossfitbound.com/crossfitboundblog/9r006yb8tn5wp1zk6tv39hwzvaer8i-enftk monthly 0.5 2025-09-14 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1df259b5-19a7-4676-8427-28c297acec70/tyson.jpg Blog - September Athlete of the Month - Tyson Kimm - Athlete of the Month - Tyson Kimm https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-962025 monthly 0.5 2025-09-14 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/f49e1391-f949-41c2-9c8e-25be16c3c023/alexW.jpg Blog - Bound Newsletter 9.6.2025 - The Lifestyle Hack: Smart Training, Simple Nutrition, and Balance We live in a world where everyone is searching for a shortcut—the perfect hack to live healthier, perform better, and feel stronger. The truth is, there isn’t one single magic formula. Instead, the real “lifestyle hack” comes from combining a few core principles: smart training, simple nutrition, balance outside the gym, and clear goal setting. When these pieces work together, they create long-term results that actually stick. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/e0f7e5d2-08a3-4b31-a6c6-620536ad5cca/annie+morlock.jpg Blog - Bound Newsletter 9.6.2025 - Annie Morlock My name is Annie Morlock, I am 23 years old, and currently work at Allatoona HS as a Parapro and volleyball coach. I got married about a year and a half ago, and my husband and have been living in Florida until this past Summer when we moved back to Acworth! I am originally born and raised in Acworth, and have a younger sister Claire who has also been a member here and introduced me to CrossFit Bound! https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-8242025-jcfmr monthly 0.5 2025-09-06 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/443953f7-0537-40de-800a-569a03756d90/IMG_1035.jpeg Blog - Bound Newsletter 8.31.2025 - The Power of Community: Why CrossFit Bound Helps You Succeed in Life and Sport At CrossFit Bound, we believe that no one succeeds alone. The power of community is one of the most important parts of your journey—not just in fitness, but in every area of life. Whether you’re chasing a PR in the gym, pushing yourself in your career, or trying to be the best version of yourself for your family, the people you surround yourself with will determine how far you go. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/79e3f6a6-212a-40ed-aa01-a67330a52d64/IMG_1036.jpeg Blog - Bound Newsletter 8.31.2025 - Wilnnette Marie *but my friends call me ‘Wil’ I’m originally from Puerto Rico and now in my last quarter of the DC Chiropractic program at Life University. I’m passionate about mind-body healing, fitness and wellness. I love exercising, whether it’s at the gym or through CrossFit and I enjoy playing sports especially soccer. I also like the beach! A place that always helps me feel grounded. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-8242025 monthly 0.5 2025-08-31 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/c091bc87-0d6a-41d6-bac3-88158d6e6d49/jenwells.jpg Blog - Bound Newsletter 8.24.2025 - What It Takes to Succeed Success doesn’t happen overnight. It’s built in the quiet moments, the hard decisions, and the relentless pursuit of a vision that most people can’t see yet. Few people embody this truth more than Dr. Jen Wells. Her journey is one of resilience, discipline, and the refusal to be defined by her circumstances. https://www.crossfitbound.com/crossfitboundblog/grxmbuck92ffbds7xoz8brqynsqiel monthly 0.5 2025-08-17 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/cb80b017-fcf2-47f4-ab23-b403292794a4/Untitled+design+-+1.png Blog - Bound Newsletter 8.18.2025 - Competitions, Friendships, and Results: Why CrossFit Brings Out the Best in You https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8f9d5c86-4d20-4e40-8b90-4351cd0dc6be/IMG_0942.jpg Blog - Bound Newsletter 8.18.2025 - Coach Nicole hosted a gymnastics seminar this weekend Jen Wells completed her 1st HSPU (+6-8 more after that) Santez Kindred completed his 1st bar muscle ups Brian Lawler can now successfully kick up into HSPUs https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/cb80b017-fcf2-47f4-ab23-b403292794a4/Untitled+design+-+1.png Blog - Bound Newsletter 8.18.2025 - The Corner Gang competed at the Big Orange Brawl Grant took 5th Logan Brown took 2nd Team- Trevor Lampe-Cole Scott-Emily Crumb took 4th Jesus Mundo took 13th Great weekend for the gang up in Knoxville! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/d6e13263-4544-4b8b-97ce-e0a2b00001ff/Screenshot+2025-08-17+at+5.39.29%E2%80%AFPM.png Blog - Bound Newsletter 8.18.2025 - Trevor Maloney Ran a random and his first half marathon in Roswell with a very respectable 2hr and 19 minute finish time. Impressive for a 220lb CrossFitter https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/c9b47592-7320-4104-b457-6033518d4e6e/IMG_0947.jpg Blog - Bound Newsletter 8.18.2025 - Jeb Buffington went to CrossFit Resurgens partnering up with Austin Medford and Matt Powell to support and compete in the Noble Clay Fundraiser. Took 4th overall just outside of placing. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-8112025 monthly 0.5 2025-08-11 https://www.crossfitbound.com/crossfitboundblog/a7pcnewhmmoojj7nz0jk2cg42aex91 monthly 0.5 2025-10-25 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/43d92403-06cc-4d93-8216-7073ef35c33b/Untitled+design+3.png Blog - Bound Newsletter 8.3.2025 - Summer Strength, No Days Off: PR Board Highlights at CrossFit Bound While summer often brings a slowdown in routines, vacations, and inconsistent schedules, our CrossFit Bound community stayed committed—and the results speak for themselves. Just take a look at our updated PR Board, now filled with new personal records in the Deadlift, Strict Press, Front Squat, and Bench Press. These numbers represent more than just strength gains—they reflect early mornings, consistent effort, and a commitment to training through the traditional summer lull. Whether it was chasing five more pounds on a lift or finally hitting a long-time goal, our members proved that progress never takes a season off. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/3d023c66-ee77-48a5-b373-b06d13aef917/keto+friendly+turkey+burger.png Blog - Bound Newsletter 8.3.2025 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/fs3r6qx0y1kpbd8w2x66l0xtpclq5g monthly 0.5 2025-07-28 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/ba07d23a-678a-47bf-9eaf-875f3e597046/jeff+Valenti.jpg Blog - Bound Newsletter 7.27.2025 - Summer Strength Cycle Ends This Week – What to Expect We’ve reached the end of our Summer Strength Cycle, and this week is all about testing and reflecting on the work you’ve put in over the past couple of months. If you’ve been showing up consistently, this is your opportunity to see some serious progress. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/7b4215f6-648d-4765-a1c0-99d169e4b691/burger.png Blog - Bound Newsletter 7.27.2025 - Lean Ground Beef Burgers with Low-Carb Sides serves 4 https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-7212025 monthly 0.5 2025-07-22 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/eb376bb6-a608-4647-ab76-981b55ca7646/IMG_0778.jpg Blog - Bound Newsletter 7.21.2025 - Let’s help Support Rodney and his 100 mile Ultra to raise money for CHOA and there research and treatment of Biliary Atresia You can make your donations by following the link below https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/98e61b19-9759-4173-8d35-3aee53d87113/Screenshot+2025-07-22+at+10.55.17%E2%80%AFAM.png Blog - Bound Newsletter 7.21.2025 - Eriko Moore competed this past weekend in the Barbell Collective Lifting Event at CrossFit Bound. Finishing 1st place and hitting PRs in both Snatch and Clean & Jerk. Super proud of Eriko of putting herself out there (alone) on the platform. We are hosting another event this winter - maybe we can train to have some more competitors the next one :) https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1f485390-3826-47ba-93a2-e72ded87ceda/Screenshot+2025-07-21+at+9.36.35%E2%80%AFAM.png Blog - Bound Newsletter 7.21.2025 - Baked Redfish on the Half Shell This is a recipe I used on vacation this past week for the family — fresh redfish, simple ingredients, and packed with flavor. It was a hit around the table, and I wanted to share it with our CrossFitBound crew for a clean, protein-packed meal you can throw together in under 30 minutes. https://www.crossfitbound.com/crossfitboundblog/44b478p1h5isz4x13a27waxnmw9zuk monthly 0.5 2025-07-13 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/19919abe-df90-4cff-8bb7-42e93492d091/IMG_7446.jpeg Blog - Bound Newsletter 7.13.2025 - Welcome Silas Allen Cobb to the Bound Fam Born June 29th @ 9:58pm 8lbs 11oz - 22 inches long Mom and Dad are doing great https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/5ad7074f-7345-41d8-b99a-956bc3682d51/Screenshot+2025-07-13+at+8.24.17%E2%80%AFAM.png Blog - Bound Newsletter 7.13.2025 - June Committed Club 32 individuals who committed to coming in 16+ to train this month https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-752025 monthly 0.5 2025-07-07 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/e858170c-736c-4301-a79e-ee683520955c/travistucker.jpg Blog - Bound Newsletter 7.5.2025 - Travis Tucker - July Athlete of the Month https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/45629c99-9207-46e9-aea1-518074cc4afe/IMG_0694.jpg Blog - Bound Newsletter 7.5.2025 - Ruben Flexing on those runnin the peachtree! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/41216c0d-b637-4aac-868c-a8f6512cc641/IMG_0693.jpg Blog - Bound Newsletter 7.5.2025 - Hannah and Jon Woodman post Peachtree Celebration https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/5e4fd904-0eb7-449a-b619-4805cbf27dd1/IMG_0697.jpg Blog - Bound Newsletter 7.5.2025 - July 4th crew puttin in the work with ‘Abbate’ https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/36d680c9-76b0-4ada-ae6e-21f70d828a0d/IMG_2905.jpeg Blog - Bound Newsletter 7.5.2025 - Welcome Wilson Washington to our Coaching Staff CrossFit Level I - CrossFit Kids - Personal Trainer Cert. - Strength & Condition Cert. - Sports Nutrition Cert (International Sports Sciences Association) I have 15+ years of experience in the health and fitness industry. I assisted in opened numerous Orangetheory Fitness locations and trained over 105 coaches across the US & London as the Regional Fitness Director from 2015-2020. I’ve competed in hundreds of Spartan Races and I’ve been to the Obstacle Course Racing World Championships 5x. I was also 1 of 64 athletes selected from around the world to compete in the First Battle Bunker Hybricon Fitness Competition in Chula Vista, California. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/a59ecacb-8f00-4b28-93d9-ddb18190bd7d/chicken+meal.png Blog - Bound Newsletter 7.5.2025 - Make it stand out Serves 4 ~500 calories per plate High in protein, balanced with whole food carbs and greens! https://www.crossfitbound.com/crossfitboundblog/oat4klvqzoyz5esj4q1xtgd7qvp9gj monthly 0.5 2025-06-30 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/35193b12-2bc3-49f7-aae8-39ccd7c3ef88/FNL_5DC-126.jpg Blog - Bound Newsletter 6.30.2025 https://www.crossfitbound.com/crossfitboundblog/dcgn8t4hw1ole4niclvh9jxft90amj monthly 0.5 2025-06-23 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/dbeacfa3-29be-42ed-a144-29cc9798c119/FNL_5DC-124.jpg Blog - Bound Newsletter 6.22.2025 - Being vs. Becoming: How to Create the Mindset of the Person You Want to Be https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/04637601-9331-436d-bd8f-46d8d89a9036/1218598984025683182.JPG Blog - Bound Newsletter 6.22.2025 - Trevor Maloney and his team came in First place at the Atlantic Coast Classic (again!) https://www.crossfitbound.com/crossfitboundblog/1jp9g11dyxwefbh4kuq3h5qel9ojti monthly 0.5 2025-06-15 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/280b055f-4d0f-49f1-8eb1-8ba3cb351a94/tyson.jpg Blog - Bound Newsletter 6.15.2025 - Athlete: Tyson Kimm Just wanted to give a shout out to Tyson, he’s been in almost everyday for the month and May and June. Despite he’s demanding schedule for work and family - he’s making the time. Keep it up buddy. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1a5241ac-9486-4228-9c01-e24a903760aa/highproteinchickenricebowl.jpeg Blog - Bound Newsletter 6.15.2025 - Recipe of the Week: High-Protein Chicken & Veggie Power Bowl Macros (Serves 4 - per serving, approx): Calories: 310 Protein: 40g Carbs: 15g Fat: 8g https://www.crossfitbound.com/crossfitboundblog/rjzom7u2qufdtq470q9jc7gng94ouu monthly 0.5 2025-06-09 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/5a8109ce-2cf5-435f-8d13-99c9d22636ed/IMG_0036.jpeg Blog - Bound Newsletter 6.9.2025 - Athlete of the Month - Mary Turner “My advice to any busy parents or professionals who are thinking about starting CrossFit is, just try it! Your fitness needs to be a priority in order to live longer for your family. Everything seems hard in the beginning but with such a welcoming community, you will realize that working out is so much easier and fun with people who support you.” https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/23ce4b3a-33ae-4d1a-ac9d-89778b91b258/77073523616__9F7AEAEC-2C3D-45ED-BDA2-019B56FB5F87.jpeg Blog - Bound Newsletter 6.9.2025 - Mini Movers / Junior Jumper classes started last week! the mini movers class is packed and were a excited to see this class grow! https://www.crossfitbound.com/crossfitboundblog/ekta1hd5a32d9ctnkl9ltkwxvqtl4o monthly 0.5 2025-06-01 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/20d9d9a7-5d18-412b-a8ae-d995fb13ff72/IMG_0374.jpg Blog - Bound Newsletter 6.1.2025 - Grant Griffin Showing Out at Syndicate Crown in Nashville this past weekend. Can’t begin to say how proud I am of this guy. He’s put in a tremendous amount of work this past year to improve his fitness to the level that is required to be able to compete at this level in the CrossFit Games. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/20d9d9a7-5d18-412b-a8ae-d995fb13ff72/IMG_0374.jpg Blog - Bound Newsletter 6.1.2025 - Sharing Grant twice - because he’s awesome https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/5565da01-f57e-4043-8919-2f0984f247c5/IMG_0377.jpg Blog - Bound Newsletter 6.1.2025 - Natalie at Syndicate Crown supporting and watching the fittest *Goes to show how short Austin Hatfield is :) https://www.crossfitbound.com/crossfitboundblog/bzttrkdveo1kzsnrpkyo0sbv5ekw9i monthly 0.5 2025-05-27 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/eb3584f7-6380-4c82-9a6d-a24ed4b12166/class+pic.jpg Blog - Bound Newsletter 5.27.2025 "In the gym, we lift more than weights — we lift each other. It’s not just about strength, it’s about showing up, pushing through the hard stuff, and growing together. Community turns struggle into progress." https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/612d54d0-884a-4dc3-976d-66c487a5831c/trish+baby.PNG Blog - Bound Newsletter 5.27.2025 - Coach Trish and her baby Ellie are both happy and healthy! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/55086ea1-925d-4c39-9423-dc576ae10d7f/hannah+pic.jpg Blog - Bound Newsletter 5.27.2025 - Congratulations to Hannah Spratlin on graduating from KMHS! https://www.crossfitbound.com/crossfitboundblog/uekm8we0y1hgzkvn9xwc45ofbleyfe monthly 0.5 2025-05-19 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/e7126804-ea9c-4eb2-9b6e-96764581fbca/Screenshot+2025-05-19+at+6.14.18%E2%80%AFAM.png Blog - Bound Newsletter 5.19.2025 Matt Garrison you will be missed. Guess you’ll have to pass the resident strongman to Dylan and Kalob now. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/a7411645-38e9-4afc-9702-5ece169221c6/IMG_0245.jpg Blog - Bound Newsletter 5.19.2025 - Congratulations to Zeth for completing the Chattanooga Ironman 70.3 this past weekend. Both him and Sydney are moving to South Carolina this month. Sad to see them go but excited for their future! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/2e07ca56-afd9-4308-8b01-bf9cdf78875e/Facebook.JPEG Blog - Bound Newsletter 5.19.2025 - Congratulations to Walter Davita for completing his Masters! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/10de1bb6-fc1d-45dc-82ae-96045540274b/IMG_0246.jpg Blog - Bound Newsletter 5.19.2025 - Congratulations to Ean Parr for finishing 3rd and qualifying for a WFP event https://www.crossfitbound.com/crossfitboundblog/pkorywb758ok76n0ol3cutd0ehtl1l monthly 0.5 2025-05-12 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/611255e7-d848-4096-a436-a04657634015/Screenshot+2025-05-12+at+5.35.54%E2%80%AFAM.png Blog - Bound Newsletter 5.12.2025 To all our Gym Moms https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/9a5ba99f-5cd3-4d0a-8726-6919b2c124dc/BrianL.jpg Blog - Bound Newsletter 5.12.2025 - Athlete of the Month - Brian Lawler Who at the gym inspires you the most, and why? “Of course my wife Fernanda is the person who inspires me the most. Mainly I need to keep working so I can keep lifting more than she can (she has me on some barbell work still!). She encourages me during workouts but more than anything her compliments keep me going. I also have to say all the crossfit members inspire me as well. I know everyone who is there has given up a lot to get to the gym for some exercise, working out schedules with children or even bringing them to the gym! I am always motivated to see our community all pushing themselves and enjoying the work.” https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/84d9b2ba-39da-4a22-ad71-f22dd71a28be/IMG_0204.jpg Blog - Bound Newsletter 5.12.2025 - Brian Chambers and Matt Schuster both competed in the Tactical Games this past weekend. Good job fellas https://www.crossfitbound.com/crossfitboundblog/9r006yb8tn5wp1zk6tv39hwzvaer8i monthly 0.5 2025-09-12 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/cf3fd092-ccf4-4255-a812-ac388250c925/BrianL.jpg Blog - Athlete of the Month - Brian Lawler - Athlete of the Month - Brian Lawler https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-542025 monthly 0.5 2025-05-04 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8a1877d6-9188-40f1-9261-a631c9c0c059/Screenshot+2025-05-04+at+10.08.38%E2%80%AFAM.png Blog - Bound Newsletter 5.4.2025 - Hero Month Calendar available to download and keep up with the number of workouts We had several request to bring back the calendar for folks to hang around the gym and put stars or mark off as each workout is completed to get to the 23 workout mark for the month! Below you can download the calendar - print - and hang wherever you like. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/11acdbd6-cb3d-460f-8f14-1f7429b99730/IMG_0152.jpg Blog - Bound Newsletter 5.4.2025 - Welcome Jack Thomas Cory - The Cory may not be in Georgia but we still miss’em Alex, little Jack, and Tyler are happy and healthy https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/fc88d932-b5ea-42f4-9981-dda1983af7f3/IMG_0153.jpg Blog - Bound Newsletter 5.4.2025 - Jebs oldest graduated from Utah this past weekend Welcome back to having a full house Coach Jeb https://www.crossfitbound.com/crossfitboundblog/3ek2jketu8xs1e3v069fo5znlzi59s monthly 0.5 2025-04-27 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1f1876d6-891d-4e78-9327-9e4179c6cfc8/Screenshot+2025-04-27+at+2.11.54%E2%80%AFPM.png Blog - Bound Newsletter 4.27.2025 - 2025 Hero Month starts this week on Thursday May 1st! “We don't know them all, but we owe them all.” https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/59280b33-f8c0-4573-a21b-bfe4d8a7547a/UTF-8Hero-Month-Proof.jpg Blog - Bound Newsletter 4.27.2025 2025 Hero Month shirts. They are available in women’s tank in black as well $20 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/cb5f7fed-d882-4541-8aa6-2b4f705b71c1/UTF-8No-Excuses-Pepper-Proof.jpg Blog - Bound Newsletter 4.27.2025 CrossFit Bound - No Excuses Shirt $20 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/64be548a-d670-4a70-9c80-f0d4f1a38687/UTF-8CFB-blue-jean-Proof.jpg Blog - Bound Newsletter 4.27.2025 CrossFit Bound - Never Limit Your Growth https://www.crossfitbound.com/crossfitboundblog/1ldavhmhyzevagyx68cwp8nxk6i5fd monthly 0.5 2025-04-21 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/cad29971-9660-4a19-9e2e-4bdf80970fdc/juan+smiling.jpeg Blog - Bound Newsletter 4.21.2025 - Juan - all smiles before 25.3 :) Coach Brittany Peteerse sent me the photos today and I wanted to get out to all of you! These are great. Thank you Brittany! https://www.crossfitbound.com/crossfitboundblog/mq3cnvzagstno47svtjdgvsk3tbq26 monthly 0.5 2025-04-14 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/e8e46544-8d6a-4b14-bd5e-748044bda7b0/levi.jpg Blog - Bound Newsletter 4.13.2025 - Character, Challenge, and the Science of Growth: How Daily Struggle Builds a Better You “Bodily vigor is good, and vigor of intellect is even better, but far above both is character.” — Theodore Roosevelt https://www.crossfitbound.com/crossfitboundblog/66ycb7pkthdm8mddtw3dvybe9dxnv0 monthly 0.5 2025-04-10 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/5a292192-0341-4c03-a8d1-223f213a04d7/IMG_9064.jpeg Blog - Athlete of the Month Autumn Ingham “I once took working out all the time for granted, but now I understand what a gift it is to be able to do this.” Autumn Ingram https://www.crossfitbound.com/crossfitboundblog/bo4j8rbgoi5d9cdpnarzyxrjsglnkx monthly 0.5 2025-04-06 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/0f979028-421a-46c0-8668-81346818e888/Screenshot+2025-04-06+at+5.04.17%E2%80%AFPM.png Blog - Bound Newsletter 4.6.2025 - Meet Avery Holsemback She arrived a few weeks early - weighing in at 5.1lbs, but is happy and healthy, as well as mom. Congratulations Sam! https://www.crossfitbound.com/crossfitboundblog/mh3g106znxugzkj8004ugpb8ibyv27 monthly 0.5 2025-03-31 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/c976c604-d4a3-43a9-bba2-8ceaf8c8ac16/DSC_1834.jpg Blog - Bound Newsletter 3.30.2025 Turning Mistakes into Success: Learn, Adapt, and Thrive https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/e0e6f6a4-aa2c-4f90-8de4-aa734d880ed8/Screenshot+2025-03-31+at+5.53.55%E2%80%AFAM.png Blog - Bound Newsletter 3.30.2025 - Welcome Ege Sen. Fatih’s son came 6 weeks early. Ege and Mom are both doing great! Congratulations buddy https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/56192914-cdbc-42d5-9307-e59cfe07c243/IMG_1021.jpg Blog - Bound Newsletter 3.30.2025 - Grant Griffin teamed up with Logan Brown and Grants little brother with another guy from Sentinel Training and finished in 1st place this past weekend at the Crash Crescendo Competition. Tough field of competition. https://www.crossfitbound.com/crossfitboundblog/j3mepy3pzjjm7g6c79h2fidkdx3lxl monthly 0.5 2025-03-24 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/6cd8941a-6463-4f2a-adc8-28572d930536/Screenshot+2025-03-24+at+8.03.08%E2%80%AFAM.png Blog - Bound Newsletter 3.24.2025 - Team Purple Cobras representing the average males this past weekend at Pensacola Beach Brawl. Some people live to compete, some people live to party….few can compete and party - Seth, Ryan and Ashton are the exception,. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-3182025 monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/44a58f66-2caa-4d42-b431-9a10384aed2c/IMG_0960.JPG Blog - Bound Newsletter 3.18.2025 Congratulations to Amber and Jonathan Payton on getting married this weekend! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/e4b8b152-ad10-4e57-8feb-d3dc63d8bfa1/DSC_4922.jpg Blog - Bound Newsletter 3.18.2025 - 2025 CrossFit Open has come to an end. Recap: The 2025 CrossFit Open Workouts This year’s CrossFit Open, despite being only three workouts, was one of the best tests to kick off the season in a long time. Each workout challenged a different aspect of fitness, making for a well-rounded competition. Workout 1 was all about pure engine—if you didn’t have the capacity to push through, you were left behind. Workout 2 struck the perfect balance of skill and work capacity, testing both strength and stamina in a way that separated the field. Finally, Workout 3 demanded it all: the ability to start and finish strong on the rower, the strength and skill to cycle the barbell efficiently, and the endurance to maintain a steady pace through the wall walks. From start to finish, the 2025 Open was a true test of fitness, setting the tone for the season ahead. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8994ddae-33d9-4969-83e3-cdbced02a41c/Screenshot+2025-03-18+at+8.35.09%E2%80%AFAM.png Blog - Bound Newsletter 3.18.2025 - High Protein - Low Carb - Low Fat Quesidalla Macros (Approximate) Calories: ~270 Protein: ~40g Carbs: ~10-15g (varies by tortilla) Fat: ~4-6g https://www.crossfitbound.com/crossfitboundblog/xmq3fmpuxt5f3ioqcfxf0d94oybw2d monthly 0.5 2025-03-11 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1e802e63-1e0d-45d4-a9b2-075b9761de26/sara+bedgood.jpeg Blog - Athlete of the Month: Sarah Bedgood - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-392025 monthly 0.5 2025-03-10 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/bafe7a1a-6ae8-475e-867e-4545f1b653e9/sara+bedgood.jpeg Blog - Bound Newsletter 3.9.2025 - Athlete of the Month Sarah Bedgood How Sarah prioritized her health and balanced her family, work, education, and a 2nd baby all at the same time. https://www.crossfitbound.com/crossfitboundblog/685lwu4509oozej3eaa2a348xuf3c8 monthly 0.5 2025-03-03 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/cbeae5bf-0536-402a-ae2e-7405fa0e604f/Screenshot+2025-03-02+at+8.28.06%E2%80%AFPM.png Blog - Bound Newsletter 3.3.2025 - 25.1 gave us a great start to the season with a triplet of Burpees - DB Hang Clean and Jerks - Lunges Below is the top 5 Men/Women so far https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/d368a6f2-1f50-4c14-9956-c8a502cdefcd/Screenshot+2025-03-02+at+9.13.36%E2%80%AFPM.png Blog - Bound Newsletter 3.3.2025 - Garlic Butter Chicken with Roasted Veggies (High-Protein, Low-Carb) serves: 4 https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-2242025 monthly 0.5 2025-02-24 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/9e767f4c-0406-4b05-95b4-bc371312df8a/IMG_0858.jpg Blog - Bound Newsletter 2.24.2025 Picture from Elsie this weekend. Where Amber Buettner, Jonathan Payton (not pictured), Mary Turner, Jen Wells, Jessica Phillips, Levi Samples (not pictured) and Hunter Palmer (not pictured) took on the Elsie Enduro. A last-man-standing format race where they completed 2.5-mile loop every 40 minutes for as long as possible. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/130f92a1-b526-46dc-9cdd-cfe970c6a7d8/perfectsteak.jpeg Blog - Bound Newsletter 2.24.2025 - The Perfect Steak Recipe https://www.crossfitbound.com/crossfitboundblog/rt1s36oj6o10kafqvgu1pqdtqjuqg3 monthly 0.5 2025-02-16 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1739070003798-5FO6B2UO7OIARSYPTW0S/Screenshot+2025-02-08+at+9.11.14%E2%80%AFPM.png Blog - Bound Newsletter 2.16.2025 - How did the results stack up? https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8bce2f75-47c6-4608-9e43-f363ee3bd13e/Screenshot+2025-02-16+at+6.23.06%E2%80%AFAM.png Blog - Bound Newsletter 2.16.2025 - Garlic Butter Chicken with Creamed Spinach & Mushrooms Macros (Per Serving) Protein: ~45g Carbs: ~6g Fat: ~25g https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-282025 monthly 0.5 2025-02-10 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/4dfbacb9-4fc6-475a-8ef1-9677a6392ed1/Screenshot+2025-02-08+at+9.11.14%E2%80%AFPM.png Blog - Bound Newsletter 2.8.2025 - Glassmans 2003 test of Fitness 5 events each gives you a specific score to add up to see your level. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/d1d0a59e-0976-40f7-b74c-62dc1c41275f/Screenshot+2025-02-08+at+9.17.18%E2%80%AFPM.png Blog - Bound Newsletter 2.8.2025 - The great excel spreadsheet creator Alex Willis has donated his time to create a epic leaderboard for us. Not only will we all right down our numbers, but we’ll place them on the excel leaderboard to see how we match up and keep track for future tests. The speadsheet will be shared through a link in the wodify app and through gym. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/0f1965b8-2a85-4ecc-bb49-b058535bde42/IMG_0782.jpg Blog - Bound Newsletter 2.8.2025 - Getting ready to celebrate Amber and Jonathan wedding next month! https://www.crossfitbound.com/crossfitboundblog/xkwedf436hhwa0mdw8l1jlgaampfr6 monthly 0.5 2025-02-04 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/c1c20aee-cfb0-4708-af17-b25ff0f574d4/Sheri+Kindred+February+Athlete+of+the+Month.png Blog - February Athlete of the Month: Sheri Kindred Built to Overcome: How Family, Grit, and the CrossFitBound Community Fueled Sheris Comeback https://www.crossfitbound.com/crossfitboundblog/8cjjfmhf5iuq7p4c4x0jvx5ld9b6gq monthly 0.5 2025-02-02 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/6fae6ed3-c6cb-4553-aab1-13eb4e2ac4a4/DSC_0122-S.jpg Blog - Bound Newsletter 2.3.2025 The Different Aspects of Strength Training https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/efe79b9c-e830-4bd2-a609-10464e077475/IMG_0729.jpg Blog - Bound Newsletter 2.3.2025 - Katie and Ryan Allen representing at the V-Day Massacre https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/773db130-b774-44d4-9164-33efca2de5b7/Lemon-Chicken-and-Asparagus-Get-Inspired-Everyday-13.jpg Blog - Bound Newsletter 2.3.2025 - Lemon Herb Grilled Chicken with Cauliflower Mash & Roasted Asparagus Macros (per serving, serves 4): Protein: ~40-45g Carbs: ~8-10g Fats: ~12-15g (mostly healthy fats from olive oil) Calories: ~350-400 https://www.crossfitbound.com/crossfitboundblog/h3p222eezy9nw2pohavpothov3j6nd monthly 0.5 2025-01-27 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/6edae686-e43f-43b7-8c4d-37974a629cc3/logan+22.3+a.jpeg Blog - Bound Newsletter 1.26.2024 Prioritizing Nutrition Around a Low-Carb Diet to Decrease Body Fat, Increase Muscle Mass, and Improve Bio Health Markers In the pursuit of better health, aesthetics, and performance, prioritizing nutrition is the key to unlocking your potential. A low-carb diet, when structured correctly, can help you decrease body fat, increase muscle mass, and improve bio health markers. Here, we explore how to implement a low-carb diet effectively to achieve these goals. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/a5d89ab0-4343-4901-bcab-13d293ef918f/Screenshot+2025-01-26+at+2.14.22%E2%80%AFPM.png Blog - Bound Newsletter 1.26.2024 The OG of OG members Katherine Myers married Stanford Garey recently! Congratulations you two! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/efe70932-fe09-4042-85a4-ea7d2290c8d8/pizza-stuffed-chicken-breast-1-12.jpg Blog - Bound Newsletter 1.26.2024 - Recipe of the Week: Stuffed Chicken Breast Pizza https://www.crossfitbound.com/crossfitboundblog/3h0uru3l8r8sishms7wc1pdui1ti2h monthly 0.5 2025-01-19 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8237d20e-0a5d-4cec-9805-74ea924a9317/syd.jpg Blog - Bound Newsletter 1.18.2024 It's Just Pain: Lessons from American Primeval https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/b1772153-e673-4fab-a12c-19e17ca80552/Screenshot+2025-01-18+at+8.23.51%E2%80%AFPM.png Blog - Bound Newsletter 1.18.2024 - Recipe of the Week: Citrus Herb Grilled Flank Steak with Cucumber Tomato Salad Citrus Herb Grilled Flank Steak with Cucumber Tomato Salad https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-1122024 monthly 0.5 2025-01-13 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/90bea78d-ad7e-4776-bc22-f8637ec65f4c/DSC_0152-S.jpg Blog - Bound Newsletter 1.12.2024 - Setting a Standard for Yourself: Building Daily Habits for Success https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1736726395141-SNQO5JHW9GZBR4V1Q71F/1.png Blog - Bound Newsletter 1.12.2024 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1736726399520-0LOI1RCRHAKE76K5ZMY3/2.png Blog - Bound Newsletter 1.12.2024 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1736726403515-WCQ1QOD2H814S8F6VSHG/3.png Blog - Bound Newsletter 1.12.2024 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1736726406752-M3MNVIU2NLUKRJXJ8JWB/4.png Blog - Bound Newsletter 1.12.2024 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1736730301225-JFW60R692DK91W121ZSS/Workout5.png Blog - Bound Newsletter 1.12.2024 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/9d675770-f2cc-436a-9c4d-35a3847d37b5/Screenshot+2025-01-12+at+3.23.55%E2%80%AFPM.png Blog - Bound Newsletter 1.12.2024 - Congratulations to Ean Parr on a outstanding performance at the south ga classic. He had a very impressive 345lb Clean, congrats on the win. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-162024 monthly 0.5 2025-01-06 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/39f51e4f-24e1-4725-a60b-744676650358/B3D4E7B4-B351-4B14-B02C-214DE3A27B5E.JPG Blog - Bound Newsletter 1.6.2024 - January 2025 Athlete of the Month Brittany Scott https://www.crossfitbound.com/crossfitboundblog/brittanykarneol monthly 0.5 2025-01-02 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/84eeafe9-0d49-406f-b8f8-26deb4869c23/Screenshot+2025-01-02+at+10.42.03%E2%80%AFAM.png Blog - January 2025 Athlete of the Month - Brittany Karneol Is our January 2025 Member of the Month. Check out her testimonial below! https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-12302024 monthly 0.5 2024-12-31 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/b14098f3-9fa3-4b6a-b500-ce94b76b4e57/DSC_0032-S.jpg Blog - Bound Newsletter 12.30.2024 New Year - New Goals https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/166fb89b-38ff-4b71-9b7d-38c3c00e8e81/chicken-breast-covered-in-creamy-garlic-sauce-in-skillet-+%281%29.jpg Blog - Bound Newsletter 12.30.2024 - Keto Creamy Garlic Chicken Skillet https://www.crossfitbound.com/crossfitboundblog/j9s8lsy2tgbj3bveojlysayutl8eaa monthly 0.5 2024-12-23 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1734914869287-NVS47OJQYC5W5NB1QRBY/7P4A1549.jpg Blog - Bound Newsletter 12.22.2024 - This year in Review from Wodify Now we have only been using wodify since April of the year. So we have basically 4-5 months of data missing. But here are some of the numbers in regards to attendance, classes, workouts, etc https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/9628a0e1-fbb6-4cdf-a6a9-7be1c0560812/IMG_3043.jpg Blog - Bound Newsletter 12.22.2024 - Jermaine Johnson completed the Lookout Mountain 18 miler this past weekend https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/7838adda-15d9-4698-938d-5c1ebe97d1d3/Screenshot+2024-12-22+at+7.17.17%E2%80%AFPM.png Blog - Bound Newsletter 12.22.2024 - Welcome Elyssa Garner to the CFB family https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/2fe97bca-1571-4787-8717-89962bb9eb0d/Screenshot+2024-12-22+at+7.26.05%E2%80%AFPM.png Blog - Bound Newsletter 12.22.2024 - Recipe of the Week: Beef and Broccoli Stir Fry https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-12152024 monthly 0.5 2024-12-15 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/c1779a5f-a796-4baa-a357-4c1ab528de6c/kalob.jpg Blog - Bound Newsletter 12.15.2024 - Congratulations to the big guy - Kalob Kalob pulled a easy 605lb Deadlift this past week. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/65718192-3791-4c5f-a63d-436a809d7831/Screenshot+2024-12-14+at+8.21.54%E2%80%AFPM.png Blog - Bound Newsletter 12.15.2024 - Sarah Gwen Bedgood finishing her final semester to become a Certified Pediatric Nurse Practitioner in Acute Care. Now to have the baby and pass the boards!! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/f46798a8-5c8c-4b89-a44e-6add49860dbc/Screenshot+2024-12-14+at+8.31.10%E2%80%AFPM.png Blog - Bound Newsletter 12.15.2024 - Hayden Venable Graduating from Georgia Tech in a Masters of Science and Analytics https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/fdd07aa8-3212-490a-9da3-f80ba325a174/cheeseburger+casserole.jpg Blog - Bound Newsletter 12.15.2024 - Recipe of the Week Cheeseburger Casserole Each serving provides: 28g Protein - 5g Carbs - 20g Fat *fat can lower depending on cheese and beef leanness https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-1292024 monthly 0.5 2024-12-09 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/2d9c6d23-bb36-454d-a570-44998655dc81/1.png Blog - Bound Newsletter 12.9.2024 What does being a part of the CrossFit Bound community mean to you? I see it as a community full of people that are wanting to maintain a healthy lifestyle or improve their current way of life. I see it as a community where you can seek help and ask questions on how to improve yourself. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/2b20a906-cb6a-48c5-8aee-59e4bbebea55/IMG_0405.jpg Blog - Bound Newsletter 12.9.2024 - $145 for entire Challenge Register today for $20 off. by following the qr code https://www.crossfitbound.com/crossfitboundblog/5dk9eos85j3hq0frc8q10f23grd7ul monthly 0.5 2024-12-03 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/5fc7d4e3-2ae1-4085-b9e8-bf93d8d182fc/IMG_E4527C01F4D7-1.jpeg Blog - Athlete of the Month Miguel Chavez https://www.crossfitbound.com/crossfitboundblog/hqc6jx2hivo9g79ijmmoqo981rhngp monthly 0.5 2024-12-02 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/ed8098c7-d93f-4510-880f-e594812f9932/IMG_0339.jpg Blog - Bound Newsletter 12.1.2024 - Congratulations to everyone who went out and participated in this years Gobble Jog! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/c507d2ba-4ee4-494b-b4f9-8e4773b8b23f/Hillary.jpeg Blog - Bound Newsletter 12.1.2024 - Congratulations to Hillary Maloney for passing her Physician Assistant Boards exam! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/ed8098c7-d93f-4510-880f-e594812f9932/IMG_0339.jpg Blog - Bound Newsletter 12.1.2024 - So many folks running there best races on Thursday! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/a63d0870-8067-4d0d-b6bf-541a9fa76c7d/stuffed+turkey+bell+peppers.jpeg Blog - Bound Newsletter 12.1.2024 - Recipe of the Week: High-Protein, Low-Carb Turkey & Spinach Stuffed Bell Peppers https://www.crossfitbound.com/crossfitboundblog/rc7a12x327sowfdpecl328bbic41fw monthly 0.5 2024-11-21 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/0a3de510-0c4e-4c7b-93e8-a7fdc9bc4f9e/Screenshot+2024-11-19+at+1.27.39%E2%80%AFPM.png Blog - Bound Newsletter 11.24.2024 - Welcome Jojo Linch. Born November 13th at 11:29 am six weeks early at 4 lbs and 14 oz An early to suprise to Casey and his wife, Kelsey. Baby and momma are both healthy! https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-11162024 monthly 0.5 2024-11-18 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/4c0c7396-eb62-4f37-b5ab-545cf2aeadc3/ureda%3Aingram+baby.png Blog - Bound Newsletter 11.16.2024 Welcome the newest members of CFB! https://www.crossfitbound.com/crossfitboundblog/2hfw0jxv4axr0v4z10usdqei8sg433 monthly 0.5 2024-11-11 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/ea3d8fdd-1c5e-4242-89cc-cf3a13dc7d4d/RyanB.jpg Blog - Bound Newsletter 11.10.2024 - Member photo of Ryan Boone ….Start strong, stay strong, and finish even stronger. Every rep counts toward the person you want to be…. https://www.crossfitbound.com/crossfitboundblog/7j26zamlhp9i3t6nw7mypj86xohzsv monthly 0.5 2024-11-06 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1730647424952-W2RABBP9PWR0JTZZMMW0/Valenti+Family.png Blog - November A.O.M - November 2024 Athlete of the Month Jennifer Valenti https://www.crossfitbound.com/crossfitboundblog/79pze1ddbodr0rpdflu1stbm1a90jh-92ty8 monthly 0.5 2024-11-04 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8eae789d-841a-4410-8efc-c8b1dc0f0d17/Valenti+Family.png Blog - Bound Newsletter 12.3.2024 Congratulations to Jennifer Valenti, our November Member of the Month! Check out her story below https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-10132024-j2n3b monthly 0.5 2024-10-27 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/240024ce-f175-4ba4-8830-ff017bd5a34c/nic%3Amatt%3Agroup.png Blog - Bound Newsletter 10.27.2024 - Congratulations to these two couples on their marriages last weekend! And this group doesn’t look too bad outside of wearing gym clothes https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-10132024 monthly 0.5 2024-10-27 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/ae3c7c02-e3c2-4f26-b60e-4775faec4ed7/Matt+and+Sinead.png Blog - Bound Newsletter 10.13.2024 We have two members getting married this upcoming weekend! https://www.crossfitbound.com/crossfitboundblog/athlete-of-the-month-b68xp monthly 0.5 2024-10-07 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/0f7d2552-b1d2-4519-9ffe-a56cae219d04/Screenshot+2024-10-03+at+9.27.52%E2%80%AFAM.jpg Blog - Bound Newsletter 10.7.2024 Casey Linch is our October 2024 Athlete of the Month https://www.crossfitbound.com/crossfitboundblog/athlete-of-the-month monthly 0.5 2024-10-07 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/0f7d2552-b1d2-4519-9ffe-a56cae219d04/Screenshot+2024-10-03+at+9.27.52%E2%80%AFAM.jpg Blog - Athlete of the Month Casey Linch is our October 2024 Athlete of the Month https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-9302024 monthly 0.5 2024-09-30 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/a8cb0b72-6be8-48ed-b26f-f6ae4c9f881b/IMG_0108.jpg Blog - Bound Newsletter 9.30.2024 Optimism is a happiness magnet. If you stay positive, good things and good people will be drawn to you. https://www.crossfitbound.com/crossfitboundblog/kdmncua1hkdpa68iz32weof9byx2m2 monthly 0.5 2024-09-23 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/b12bc641-1d7b-43f4-bf55-1a1723581892/Screenshot+2024-09-22+at+9.20.10%E2%80%AFPM.png Blog - Bound Newsletter 9.23.2024 Dr. Jen Wells showed up this weekend in San Antonio, Tx for the Adaptive CrossFit Competition. She had several great finishes and set new PRs. Can’t begin to say how proud I am of her and everything she’s accomplished. https://www.crossfitbound.com/crossfitboundblog/6wv5rfbh80w2jjn9dfomlreuy4kj0u monthly 0.5 2024-09-16 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/0098eefc-9ace-497f-bd77-307f270a4383/groupclassmurph.jpg Blog - Bound Newsletter 9.15-9.21 “One of the marvelous things about community is that it enables us to welcome and help people in a way we couldn’t as individuals. When we pool our strength and share the work and responsibility, we can welcome many people, even those in deep distress, and perhaps help them find self-confidence and inner healing.” - Jean Vanier https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/c2285272-0b59-42f3-b430-98e46803d181/IMG_9981.jpg Blog - Bound Newsletter 9.15-9.21 - Wishing Kevin and Mandi the best for their 25 year anniversary! https://www.crossfitbound.com/crossfitboundblog/y6dd52of6hqc0c6bw00c77u0tz0hc1 monthly 0.5 2024-09-09 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/eee56afe-ad3d-49af-b69a-ecc5014d6c1b/Katherine.jpg Blog - Bound Newsletter 9.9.24 Katherine Myers putting in that work :) https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/a19baea0-1c65-4a2e-bb31-d20e8aa20a6f/Screenshot+2024-09-09+at+1.54.29%E2%80%AFPM.png Blog - Bound Newsletter 9.9.24 - Jenni Busbee progress from 2019 to present Jenni started her journey at CrossFit Bound weighing in at 212lbs. Fast forward to now and she is down to 160lbs, losing nearly 20% of body fat and gaining over 5lbs of muscle. Can’t say how proud I am of her and how far along she has come. This is what consistency and dedication looks like. It takes time to create new habits that stink for a lifetime. I can’t wait to see her continuing progress over the next couple of years! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/79a2aba9-41f4-4d7f-acd3-99bdd04e197f/IMG_9964.jpg Blog - Bound Newsletter 9.9.24 - Hayden, Melanie, and Britt showing off their fitness in a local 5k this past weekend. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-922024 monthly 0.5 2024-09-01 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/b649642d-e776-4d56-9dd3-69d8ddb19d21/jim+pullup.jpg Blog - Bound Newsletter 9.2.2024 - Success means doing the best we can with what we have. Success is the doing, not the getting; in the trying, not the triumph. Success is a personal standard, reaching for the highest that is in us, becoming all that we can be - Zig Ziglar https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/2feaa809-ef74-4b11-bc66-28ebf3055eb7/Screenshot+2024-09-01+at+7.14.31%E2%80%AFAM.png Blog - Bound Newsletter 9.2.2024 - CFBound crew volunteering at the CrossFit Games Masters Competition in Birmingham,AL this past weekend Pictured: Jeremy Reardon (medical staff), Jen Wells (Judge), Kristin Humphries (medical staff) https://www.crossfitbound.com/crossfitboundblog/30z6shm7u65lq2zlh44ukmswwr23ra monthly 0.5 2024-08-26 https://www.crossfitbound.com/crossfitboundblog/wl1h3y1k954by3ucqui6lz1gjowuuv monthly 0.5 2024-08-18 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/74e9354e-6cc4-4a59-b73c-5caa729c4dd6/Natalie.jpg Blog - Bound Newsletter 8.18.2024 “Is your glass half empty or half full?" asked the mole. "I think I'm grateful to have a glass," said the boy.” ― Charlie Mackesy, The Boy, the Mole, the Fox and the Horse https://www.crossfitbound.com/crossfitboundblog/ps38gf9bpjtptivz89qnv89c31cwur monthly 0.5 2025-10-28 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/65a911ba-a1c9-448c-8492-e3ea1821896b/Screenshot+2024-08-11+at+9.09.30%E2%80%AFPM.png Blog - Bound Newsletter 8.11.2024 - Lazar Dukic 1995 - 2024 Fridays workout will be in honor of Lazar: 4RFT: 300/250m Row 100-75-50-25 Double Unders 3-6-9-12 Bar Muscle Ups A GoFundMe account was created for Lazar and his family. Follow link below if you would like to donate https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/b9f7cc78-d1f2-4e90-b012-4c076ab319a2/IMG_9727+2.jpg Blog - Bound Newsletter 8.11.2024 - Congratulations Fatih on your marriage! https://www.crossfitbound.com/crossfitboundblog/tj0ppfmrszcaalgj01ahyzmpdkjc6g monthly 0.5 2024-08-05 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/f37ec2a6-677d-4f21-8ae4-c23079226a3f/LoganB.jpg Blog - Bound Newsletter 8.4.2024 - Logan Brown you will be missed. We wish you the best in your graduate assistantship in Charlottesville, NC and your pursuit of excellence in the sport of CrossFit with Sentinel Training. https://www.crossfitbound.com/crossfitboundblog/zdi0z71bo7fan6gjb9p1pu0vhvwy7i monthly 0.5 2024-07-29 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/820a6b66-3089-44e7-978c-e7888f90302c/maryL.jpg Blog - Bound Newsletter 7.28.2024 - Testing Week is here! All the work from the past 8 weeks is about to pay off. We are going to have some fun lifting heavy this week. This is going to be different than testing weeks from the past. Brief breakdown below and video uploaded soon. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/95624a5a-79d9-45b2-89df-783f7d38c092/Screenshot+2024-07-28+at+8.47.36%E2%80%AFPM.png Blog - Bound Newsletter 7.28.2024 - James Cawthorne Placing 5th at the S.E. Championships for skiing! https://www.crossfitbound.com/crossfitboundblog/8s7d3lw1t7j5cskw3nn7va8uacgjny monthly 0.5 2024-07-22 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/9d5aee76-4337-4b49-8e2c-9d88fb7303d9/IMG_9537.jpg Blog - Bound Newsletter 7.22.2024 Success means doing the best we can with what we have. Success is the doing, not the getting; in the trying, not the triumph. Success is a personal standard, reaching for the highest that is in us, becoming all that we can be. - Zig Ziglar https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/5f35ddf1-82b2-4061-8b78-da7312e2c574/IMG_9520.jpg Blog - Bound Newsletter 7.22.2024 - Congratulations to Quentin on his engagement. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/2b44d960-6d19-48e1-a528-e43248aaeee4/IMG_9579.JPG Blog - Bound Newsletter 7.22.2024 - Congratulations to Mary on her big day! https://www.crossfitbound.com/crossfitboundblog/g2kaz6k9p5rcvpge77bx6hppwg0wg9 monthly 0.5 2024-07-15 https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-772024 monthly 0.5 2024-07-07 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/96c7bcff-9bb4-4729-bfcd-348b36daadca/Screenshot+2024-07-06+at+8.11.52%E2%80%AFPM.png Blog - Bound Newsletter 7.7.2024 - “If you believe it will work out, you’ll see opportunities. If you believe it won’t, you will see obstacles.” - Will Dyer July 4th PHOTOS from Kara Everill in link below https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/2d2173fe-926d-454d-ad6b-adf415ab1633/IMG_9430.jpg Blog - Bound Newsletter 7.7.2024 - Congratulations to Casey Linch and his wife on baby number 1 due this December! https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-6302024 monthly 0.5 2024-07-01 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/a2ab7b0d-bd36-4f91-8422-4b0d0b49138e/Jess+rowing.jpeg Blog - Bound Newsletter 6.30.2024 Happy Birthday Jessica! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/655e9f35-1fe7-4705-bb1a-82219861f53e/Screenshot+2024-06-30+at+8.21.42%E2%80%AFAM.jpeg Blog - Bound Newsletter 6.30.2024 - Jeffrey Johnson smoked the base event at Truist park on Friday night. If you follow him on Social Media he gave a shout out to CrossFit and his training for this moment! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/9fb99ad5-bc21-4150-841d-881be9753898/Screenshot+2024-06-30+at+8.55.23%E2%80%AFPM.png Blog - Bound Newsletter 6.30.2024 - Congratulations to Zeth and Sydney on your engagement! https://www.crossfitbound.com/crossfitboundblog/4mz7p0fh0ev117rbqf032gv3lq1h3d monthly 0.5 2024-06-23 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/0fd2cf39-2fcb-4cb4-b69e-e1220351981b/Raquelclean.jpeg Blog - Bound Newsletter 6.23.2024 - Don’t Focus on what’s happening around you, focus on what’s happening within you and find a way to control it….. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/a4787152-f01e-4ed8-93b0-18a536b683c0/Zelle%C2%AE+QR+code.PNG Blog - Bound Newsletter 6.23.2024 - Affiliate Dues: we have several items we need to replace in the gym when it comes to plates, ropes, dumbbells, etc $40 for individuals $60 for Couples https://www.crossfitbound.com/crossfitboundblog/e67xlvmu3notwvrqcqo0z8xn7v0boy monthly 0.5 2024-06-16 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/dbffe869-baf8-4f6b-bf25-d301c4de23cb/Kyle+Sit.jpg Blog - Bound Newsletter 6.16.2024 - Success is not a random act. It arises out of a predictable and powerful set of circumstances and opportunities. - Malcolm Gladwell https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/a4787152-f01e-4ed8-93b0-18a536b683c0/Zelle%C2%AE+QR+code.PNG Blog - Bound Newsletter 6.16.2024 - Affiliate Dues: we have several items we need to replace in the gym when it comes to plates, ropes, dumbbells, etc $40 for individuals $60 for Couples https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/cdec1504-d11d-451f-9151-559900a05ce0/Screenshot+2024-06-15+at+8.31.25%E2%80%AFPM.png Blog - Bound Newsletter 6.16.2024 - Crossfit Journal Article of the Week: “It Saved My Life” by Emily Beers https://www.crossfitbound.com/crossfitboundblog/f0unfatjhdg3tze8jsy1568434pp21 monthly 0.5 2024-06-10 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/58d7e1ee-168f-49a0-8ae9-13226274e34f/class.jpg Blog - Bound Newsletter 6.9.2024 Save the excuses. It’s not about having time, it’s about making time. If it matters, you will make time. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/17c8b452-4f31-41a3-8350-eb19934e3e0d/lucas+porter.jpeg Blog - Bound Newsletter 6.9.2024 - Lucas Charles Porter Born May 27th, 9.2lbs, born at home with no HELP!! Midwife was 5 minute late:) Mom, baby, and Cody are doing great! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/a4787152-f01e-4ed8-93b0-18a536b683c0/Zelle%C2%AE+QR+code.PNG Blog - Bound Newsletter 6.9.2024 - Affiliate Dues: we have several items we need to replace in the gym when it comes to plates, ropes, dumbbells, etc $40 for individuals $60 for Couples https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-622024 monthly 0.5 2024-06-03 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/f85d44a6-2e20-4dbe-a4aa-4f16e5c49330/murph.jpg Blog - Bound Newsletter 6.2.2024 - Murph 2024 Photos Thank you Kara for putting together a great album for us! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/b8a40e4a-7ef9-4637-b88d-266525f54fe8/tempImage5BovSq.jpg Blog - Bound Newsletter 6.2.2024 - Trevor Maloney and his team finished 1st at the Atlantic Coast Classic in Florida. His team had 3 event wins, 2nd, 4th, and 8th place finish across the weekend. https://www.crossfitbound.com/crossfitboundblog/64g6jdf55n2594z9zgoqzwaka18xfq monthly 0.5 2024-05-27 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/3b3c3de8-978c-4092-a6a5-7a6495f18a21/IMG_9194+2.jpg Blog - Bound Newsletter 5.26.2024 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/cdb6397a-25b4-41d7-ba22-700ce3f4b2d3/IMG_9217.jpg Blog - Bound Newsletter 5.26.2024 - Brian Chambers completing his race last weekend. Just thought this photo was bad ass and deserved to be shared. https://www.crossfitbound.com/crossfitboundblog/6n667lqtpprk53h8t8n9p2ktdctra6 monthly 0.5 2024-05-20 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/214d8fba-a3e5-40cd-a861-7f1b137e06e0/IMG_9194.jpg Blog - Bound Newsletter 5.19.2024 “Compare yourself to who you were yesterday, not to who someone else is today…” - Jordan Peterson https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/afeaba6c-d2b4-4fd0-b3b2-6c148026a990/Screenshot+2024-05-19+at+6.22.12%E2%80%AFAM.png Blog - Bound Newsletter 5.19.2024 - Welcome William Hudson Haygood born May 14th, 7lbs 11oz, 20 inches long https://www.crossfitbound.com/crossfitboundblog/fnhx73ip33p0hhbms8h1fpnlfz3ob6 monthly 0.5 2024-05-13 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/a3081bce-d916-4455-885f-742fecce531e/IMG_9170.JPG Blog - Bound Newsletter 5.12.2024 Congratulations Miles and Jenny! https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-562024 monthly 0.5 2024-05-05 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/7bf2cba0-bb55-4bca-8947-c495b562988b/2.jpeg Blog - Bound Newsletter 5.6.2024 To celebrate every ones effort this month and keep the competitive spirit alive from the Open. Each class will have a calendar and for each individual that completes the workout in that class - you place a star on that workout completed! Thank you Alex and Tyler Cory for the idea and putting this together for us! Also - May 25th following the MOON workout Kristen from Onward PT will be hosting a recovery session for everyone. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/67e31fd2-a2c4-4cc5-8493-87ed2ba41ad3/Hein.jpeg Blog - Bound Newsletter 5.6.2024 CrossFit Journal Article of the Week: REIGNITING THE FIRE: HOW THE CROSSFIT COMMUNITY HELPED TAYLOR HEIM TAKE BACK HER LIFE by Kelley Laxton https://www.crossfitbound.com/crossfitboundblog/i6bvdajpux3e44jbjjv87pce6uwbdn monthly 0.5 2024-04-28 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/3e34841c-68a9-4d07-b50e-2727e5ee3617/2024+Hero+Month.png Blog - Bound Newsletter 4.28.2024 2024 Hero Month Starts Wednesday May 1st https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/32301438-331c-4b71-bddf-b1c1d5fe8171/Screenshot+2024-04-28+at+9.25.30%E2%80%AFAM.png Blog - Bound Newsletter 4.28.2024 We have a new Coach on the Schedule - Guwoin Ingram! **Schedule subject to change https://www.crossfitbound.com/crossfitboundblog/9yfv8i8i5g7uajhqw6igrmdm6da7ih monthly 0.5 2024-04-22 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/482d3fc3-cb6a-403e-9546-d84e7e4f59c9/Quarterfinal+Qualifiers.png Blog - Bound Newsletter 4.22.2024 - \ In case you missed it, the CrossFit Games Quarterfinals were this weekend. We had several athletes sign up to compete with these tough workouts! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/0e69ac7a-00be-436a-82c3-a1e6fe7e3e59/helenback.png Blog - Bound Newsletter 4.22.2024 - Bound Crew went to Helenback Trail Runs. Good to see the little ones doing tough things! Good times had by all https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/35cbaadf-c316-4834-a1c7-b477da1bdc6c/Screenshot+2024-04-22+at+12.45.16%E2%80%AFPM.png Blog - Bound Newsletter 4.22.2024 Schedule is subject to change https://www.crossfitbound.com/crossfitboundblog/ytjurauziq7891qexvgj5yijsopecr monthly 0.5 2024-04-15 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/866f1b1b-1f07-4b66-9087-b4c6b3e29bd7/dadrow.jpg Blog - Bound Newsletter 4.14.2024 “Eighty percent of success is showing up.” - Woody Allen https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/27d7612d-72d4-44b4-a3af-9a7f4018374f/IMG_8970.jpg Blog - Bound Newsletter 4.14.2024 - Jen Wells put in 20 miles this weekend at the Mammoth March https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/9e57c00f-0d17-42eb-8f4a-7d7290e57443/IMG_8969.jpg Blog - Bound Newsletter 4.14.2024 - Travis Tucker put in 20 miles as well in Alabama for the Mammtoh March! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/cf3a76bd-b76e-414b-b536-7bd66dcd057c/Screenshot+2024-04-15+at+5.02.15%E2%80%AFPM.png Blog - Bound Newsletter 4.14.2024 This Saturday is the Helenback race! Good luck to everyone racing https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-482024 monthly 0.5 2024-04-08 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/5d37d251-e034-4ea0-ae18-7c826c7b365b/Austin%3AKristin.jpg Blog - Bound Newsletter 4.8.2024 Never stop taking risks. If you win you'll be happier. If you lose you'll be wiser. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1eae1f20-c4ee-4ac0-bda6-c1c2b7da1dda/Screenshot+2024-04-08+at+1.21.49%E2%80%AFPM.png Blog - Bound Newsletter 4.8.2024 Subject to change https://www.crossfitbound.com/crossfitboundblog/905wfj3u2k9afbbo3ytl3u44ob32bf monthly 0.5 2024-03-31 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/23145a03-d5ee-4161-a425-6812770c1678/ebjandkids.jpeg Blog - Bound Newsletter 3.31.2024 - EBJ and the kiddos https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/ad2b5d65-0ce0-41d6-9339-e30638b144e9/Screenshot+2024-03-31+at+7.17.22%E2%80%AFPM.png Blog - Bound Newsletter 3.31.2024 May be subject to change https://www.crossfitbound.com/crossfitboundblog/nqaadpacgbop069aabriueia177s9v monthly 0.5 2024-03-25 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1711331221409-XUSI65FD11T210I0GWYS/Pensacola.png Blog - Bound Newsletter 3.24.2024 Beach Brawl and Graduation Shout out to all the folks who put in the work this weekend. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/5295a6ea-d41c-4686-8ebc-6135ea8bd008/female+finisher.jpeg Blog - Bound Newsletter 3.24.2024 - Jasmin Yates, a 40 year old mother of two, a vetenarian and a research scientist. Became the 1st woman to complete the Barkley Marathon in Tennessee this past weekend. She had to sprint to the finish line to complete the event in 59 hours 58 minutes and 30 seconds, with a 60-hour time cap. I love this photo. Jasmine lying exhausted at the finish line, not looking for cameras or praise, high fives nor hugs. Jasmin gave everything she had to complete the task. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/a1b34876-9133-4de5-a515-7993487156c2/Screenshot+2024-03-24+at+9.31.21+PM.png Blog - Bound Newsletter 3.24.2024 The schedule is subject to change. https://www.crossfitbound.com/crossfitboundblog/7fdc6z4e4qbshxqlhszft5tovyyfkm monthly 0.5 2024-03-17 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/249f601d-ed8e-4c16-8b62-a54f47a377cb/Meg%3AAlex.jpg Blog - Bound Newsletter 3.17.2024 2024 CrossFit Open has come to an end. The 3 workouts were a great test of overall fitness. From straight work capacity to a mixture of skills and weight to challenge even the best of athletes. Thank you Brittany Peteerse and Kara Everill for the photos! Brittany Photos - Go HERE Kara Photos - Go HERE https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/174e37d2-ba61-4e3e-9b1c-79cc81e927eb/IMG_8804.jpg Blog - Bound Newsletter 3.17.2024 - Meet Isla Grace Harvey- Congratulations Eric Harvey welcome to fatherhood! 3/16, 7:26am, 20 inches, 6.9lbs https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/00203aa0-9a8a-4936-ba7f-dcb1e90ec3fc/Screenshot+2024-03-17+at+5.05.50+PM.png Blog - Bound Newsletter 3.17.2024 - Baby Sarah Margaret Little! 3/12 @ 4:19am, 7.1lbs, 21 inches https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/576a4ae8-1383-4158-89f1-3dc046badb9c/Screenshot+2024-03-17+at+4.22.43+PM.png Blog - Bound Newsletter 3.17.2024 The coach’s schedule is subject to change. *Saturdays off-site trail run will be led by miles or Jen Wells. Your route is up to you. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-31024 monthly 0.5 2024-03-10 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/5b7e17d7-2bee-477a-bff0-dc8e9a72ea16/nicole+%26+delilah.jpeg Blog - Bound Newsletter 3.10.24 We’ve got Bring a Friend Week this week! Our workouts for the week are challenging but each workout will have a specific scale to keep the stimulus and build on strength and keep the heart rate up! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/49ea973c-2e4d-465d-90d1-e2afebf47da9/Screenshot+2024-03-09+at+9.35.46+PM.png Blog - Bound Newsletter 3.10.24 Schedule may be subject to change. *Brooklyn will be coaching Tuesday Evening Classes https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-342024 monthly 0.5 2024-03-04 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/31dfff07-3024-4d08-bc25-36c00bccc154/SydB.jpeg Blog - Bound Newsletter 3.4.2024 Dr Sydney - the only one smiling at the end of 24.1 Friday Night! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/9ab30b7c-bd08-43c8-bf28-0200dac15543/Screenshot+2024-03-04+at+6.45.37+AM.png Blog - Bound Newsletter 3.4.2024 Schedule is subject to change. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-2252024 monthly 0.5 2024-02-25 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/004485b4-c3f6-4aaa-9bc9-a2e5aeb9f4b3/IMG_8681.jpg Blog - Bound Newsletter 2.25.2024 The Elsie Enduro Crew. Suffering with joy in our hearts. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/ccf8185d-3b85-4831-aa12-60e4983a77a9/Screenshot+2024-02-25+at+3.04.26+PM.png Blog - Bound Newsletter 2.25.2024 Some days may be subject to change Friday night lights will not be ‘classes’ we will have heats that begin at 4:20pm and depending on the workout, time, and equipment needed we will determine the number of people per heat and how far apart the heat tims will be. https://www.crossfitbound.com/crossfitboundblog/io0ale7y1zinf6tz16q3v49ps54dnd monthly 0.5 2024-02-18 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/3c55b92b-7039-463d-b3ed-3b10f844e94a/Screenshot+2024-02-15+at+12.12.40+PM.png Blog - Bound Newsletter 2.18.2024 Bound Brawl competition will be held on April 27th. You can register as a competitor or volunteer at the website below. Teams of 2 MM or FF. Not mixed this year. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/52b3c3b5-1503-4304-837d-22ee554c0785/Screenshot+2024-02-18+at+6.48.27+AM.png Blog - Bound Newsletter 2.18.2024 The schedule may change depending on certain situations. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-2112024 monthly 0.5 2024-02-12 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/6c20a415-7f78-4461-9a2b-4c02d79811f2/Screenshot+2024-02-11+at+3.45.47+PM.png Blog - Bound Newsletter 2.11.2024 Marathon Row Participants *minus Matt and his fiancee Just a casual 3 hours of rowing and lots of laughs. Thanks to all of you that came out! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/60894224-81e6-4920-ab42-17f79be611f8/Screenshot+2024-02-11+at+3.40.10+PM.png Blog - Bound Newsletter 2.11.2024 Coaches Calendar is susceptible to change. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-242024 monthly 0.5 2024-02-05 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/7629c79f-5353-4c62-8ce0-a6a00ce59609/Screenshot+2024-02-04+at+10.36.35+AM.png Blog - Bound Newsletter 2.4.2024 Shout out to the teams representing CrossFit Bound this past weekend in Roswell. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/c19aba23-2535-4a29-b3c5-49914611e9d3/IMG_8591.jpg Blog - Bound Newsletter 2.4.2024 - Congratulations to Fatih Sen on his engagement last week! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/a48df828-463e-4469-a3a2-6e228bb9de9c/Screenshot+2024-02-04+at+12.57.27+PM.png Blog - Bound Newsletter 2.4.2024 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/d174vrx52q38blfl120gtnc24get0q monthly 0.5 2024-01-28 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/3aa33cf4-903d-44d2-a72f-5322cbf1cdfe/austinwillis.jpeg Blog - Bound Newsletter 1.28.2024 - Willis Brothers showing off there fitness and love for one another https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/0782cec3-243f-42ad-bbbd-49115c560f43/Screenshot+2024-01-27+at+3.49.59+PM.png Blog - Bound Newsletter 1.28.2024 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/n6b67lisnrl7x0264cwsglte32kj9g monthly 0.5 2024-01-21 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/aae3bbb7-f914-4191-8ee6-d3391389d403/Katherine+pullup.jpeg Blog - Bound Newsletter 1.21.2024 - You don't always need a plan. Sometimes you just need to breathe, trust, let go and see what happens. - Mandy Hale https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/304124e7-38f7-46fa-be78-cfcdb3624aad/Screenshot+2024-01-21+at+5.02.03+PM.png Blog - Bound Newsletter 1.21.2024 - Sydney and Mia aka Team Bound representing at Fittest of the Coast https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/407edc47-df13-467e-8e7f-ce43b4460c4d/IMG_8553.jpg Blog - Bound Newsletter 1.21.2024 - Congratulations to Mary Saunders on her engagement to Dakota Hanson https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/56651d46-66f6-496c-adef-224bc20423d6/Screenshot+2024-01-21+at+3.21.41+PM.png Blog - Bound Newsletter 1.21.2024 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/n8gpb7x440bdycirlluh29rn986msq monthly 0.5 2024-01-14 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/cc8423b9-67e0-46de-ac54-fe2fdb65693a/Screenshot+2024-01-13+at+9.02.36+PM.png Blog - Bound Newsletter 1.14.2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/d9cbe449-2c1b-4dd1-ac94-1fbf847acc4a/Screenshot+2024-01-13+at+8.59.30+PM.png Blog - Bound Newsletter 1.14.2023 Regular schedule for Martin Luther King Day. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/ced2ec57-fced-42c5-8d14-afc7c2fa6d2e/GoWOD_Black.png Blog - Bound Newsletter 1.14.2023 We are starting to use GO-WOD in place of ROMWOD. I know we still have a few members who use ROMWOD daily. I believe we need to make a change to something more specific to each individual. ROMWOD has been the same stretches over the years and hasn’t created much variety since we started. With GO-WOD will plug in our daily movements and a customized warm-up protocol will be created for you for that day. So for those of you with specific areas of concern, this can help by prioritizing your valuable time. If you want to be added to CrossFit Bound GoWod account to follow and use for pre/post wod stretching thats specific to you and the workout of the day. Email info@crossfitbound.com to let us know and we’ll add you to the gyms platform. With GOWOD you can enjoy several benefits: ⚙️ Every day, the GOWOD app creates a mobility protocol for you, tailored to the movements of the WOD and your mobility weaknesses! You can do this at home before coming to the gym or directly on-site while waiting for the class to start. Your coaches can access your mobility score via a dedicated platform, thereby identifying your weak points to optimize their coaching! If you are interested in subscribing to GOWOD Premium features, which will allow you to mobilize in a 100% personalized manner, get in touch with the staff! Our partnership with GOWOD will enable you to receive a subscription link that will save you 10% on your subscription! Download the GOWOD app from the stores if you want to test it! ✅ https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/685426e3-2794-4ac2-9d78-c7635b34ef0e/Screenshot+2024-01-13+at+9.09.32+PM.png Blog - Bound Newsletter 1.14.2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/d122e356-93a1-4ada-a60b-681027961aba/ONWARD_ATLANTA_PRIMARY.png Blog - Bound Newsletter 1.14.2023 - Member and physical therapist, Kristen Humphries, recently took a position with Onward Atlanta. Onward Atlanta is a one-stop performance physical therapy clinic for active individuals wanting to get out of pain and improve their physical performance. Our physical therapists approach their care with a fitness-forward approach and hands-on treatment. Our mission is to expedite the process of eliminating pain and maximizing performance for the active individual. You deserve a different experience than what the medical system is currently providing. You've chosen to prioritize your health and we've chosen to ensure your success. Rushed appointments are replaced with detailed assessments, skilled treatments, and uninterrupted 1-on-1 sessions. Offerings: Dry needling Spinal manipulation Cupping Exercise Prescription Running Analysis Movement Analysis Want to book a session with Kristen follow this —> link Want to see more about Ownard follow this —> link https://www.crossfitbound.com/crossfitboundblog/157583i43lev0y7z3s6x2vtsxfdnft monthly 0.5 2024-01-08 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/6acee54e-6c84-4089-abb5-043838d22650/DSC_4707.jpg Blog - Bound Newsletter 12.7.2024 Class Photos from 12.23.2023 available follow the link below. Thank you Kara! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/461f361a-5b1a-41b5-bebf-9826086e5e90/ONWARD_ATLANTA_PRIMARY.png Blog - Bound Newsletter 12.7.2024 - I am excited to announce that Onward Atlanta has a location in our front offices here at CrossFit Bound! Member and physical therapists, Kristen Humphries, recently took a position with Onward Atlanta. Onward Atlanta is a one-stop performance physical therapy clinic for active individuals wanting to get out of pain and improve their physical performance. Our physical therapists approach their care with a fitness-forward approach and hands-on treatment. Our mission is to expedite the process of eliminating pain and maximizing performance for the active individual. You deserve a different experience than what the medical system is currently providing. You've made a choice to prioritize your health and we've made a choice to ensure your success. Rushed appointments are replaced with detailed assessments, skilled treatments, and uninterrupted 1-on-1 sessions. Offerings: Dry needling Spinal manipulation Cupping Exercise Prescription Running Analysis Movement Analysis Want to book a session with Kristen follow this —> link Want to see more about Ownard follow this —> link https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/6b50f50a-5a65-4c45-a146-759f72c2cb1b/Screenshot+2024-01-06+at+8.29.49+PM.png Blog - Bound Newsletter 12.7.2024 - We are going to make a switch to GO-WOD in place of ROMWOD. I know we still have a few members who use ROMWOD daily. I believe we need to make a change to something more specific to each individual. ROMWOD has been the same stretches over the years and hasn’t created much variety since we started. With GO-WOD will plug in our daily movements and a customized warm up protocol will be created for you for that day. So for those of you with specific areas of concern this can help by prioritizing your valuable time. If you want to be added to CrossFit Bound email info@crossfitbound.com to let us know and we’ll add you to the gyms platform. With GOWOD you can enjoy several benefits: ⚙️ Every day, the GOWOD app creates a mobility protocol for you, tailored to the movements of the WOD and your mobility weaknesses! You can do this at home before coming to the gym or directly on-site while waiting for the class to start. Your coaches can access your mobility score via a dedicated platform, thereby identifying your weak points to optimize their coaching! If you are interested in subscribing to GOWOD Premium features, which will allow you to mobilize in a 100% personalized manner, get in touch with the staff! Our partnership with GOWOD will enable you to receive a subscription link that will save you 10% on your subscription! Download the GOWOD app from the stores if you want to test it! ✅ https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/76d9a87b-c8a9-4cad-bfb6-1e5cac797085/Screenshot+2024-01-06+at+7.53.33+PM.png Blog - Bound Newsletter 12.7.2024 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1704050835619-6C62FSGIOE4OOWJK519J/CrossFit+Bound+2024+special.png Blog - Bound Newsletter 12.7.2024 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/c12adb26-6b45-494a-9570-b222488b378d/Screenshot+2024-01-06+at+7.58.27+PM.png Blog - Bound Newsletter 12.7.2024 - What is Fitness, is one of the original articles from Greg Glassman describing the foundation of CrossFit This article explores the 3 Standards of CrossFit The General Physical Skills one needs to be considered ‘fit’ The Sickness - Wellness -Fitness model The Theoretical Hierarchy of Sport The Integration of these principles https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-12312023 monthly 0.5 2023-12-31 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/e60a093f-1713-4d18-b2eb-3555a5b2e282/Jess+rowing.jpeg Blog - Bound Newsletter 12.31.2023 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/d7261e40-f5c5-4609-b2ca-5f3832bbffe1/Screenshot+2023-12-31+at+4.31.04+PM.png Blog - Bound Newsletter 12.31.2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/26f134fe-d028-4d67-8854-11b3576683fa/CrossFit+Bound+2024+special.png Blog - Bound Newsletter 12.31.2023 - Make it stand out We are offering a 6 Week Special to start the new year. If you have a friend or family member interested in trying our gym. We have two options: Foundations or Membership. Each one comes with a nutrition consult, unlimited classes, and check ins with a coach at the start and end. For our current members you still get the referral discount as well! Reach out to a coach in class or email info@crossfitbound.com to get started. https://www.crossfitbound.com/crossfitboundblog/666yedhz40em68rhsstvnx95qy1kre monthly 0.5 2023-12-26 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/5ea59a13-64f3-44fd-90b9-8a86156927b9/Screenshot+2023-12-25+at+5.39.36+PM.png Blog - Bound Newsletter 12.25.2023 - Welcome Jackson Chambers! Born December 22, 2023 Momma and Jackson are doing great! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/ddf23de6-f99f-407c-acf1-b85e8bd7f20e/Screenshot+2023-12-25+at+9.05.16+AM.png Blog - Bound Newsletter 12.25.2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-12172023 monthly 0.5 2023-12-17 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/c7ffcd83-037e-4b8d-ace7-97a046e26de8/DSC_1871.jpg Blog - Bound Newsletter 12.17.2023 “Forget your excuses. You either want it bad or don't want it at all.” https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/ec600c52-3bbd-4891-b803-00ca04e301c1/Screenshot+2023-12-16+at+1.06.22+PM.png Blog - Bound Newsletter 12.17.2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-12112023 monthly 0.5 2023-12-11 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/b7015bab-74c4-43be-82f8-fb8c85d6d01c/DSC_6841.jpg Blog - Bound Newsletter 12.11.2023 Calm the stomach. Move the body. Rest the mind. - Naval Ravikant https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/6a09cd87-6814-42bb-a094-5d643ce5897b/Screenshot+2023-12-11+at+9.45.55+AM.png Blog - Bound Newsletter 12.11.2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/dw46rtxjmh3sq7mp8mws2a4int7yyk monthly 0.5 2023-12-03 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1f44e84c-92ac-46c4-8058-07038cbeb0d6/Jeb+and+Wife.jpeg Blog - Bound Newsletter 12.3.2023 Jeb Buffington has been a long-time member of the gym. Looking at Jeb from the outside you’ll see a family man with a job that demands a lot of time and energy, but he still finds the time to dedicate to his health and fitness. Check out his full testimony below to see why he trains with us, and how training helps him perform better as a husband, father, and in business. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/9708c4df-7aae-47ac-a16e-bea8f6bb3cfd/Screenshot+2023-12-03+at+1.57.31+PM.png Blog - Bound Newsletter 12.3.2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-11262023 monthly 0.5 2023-11-26 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/a475cf1d-64ba-4aad-bf5a-54abb4ad759a/DSC_6995+%281%29.jpg Blog - Bound Newsletter 11.26.2023 Athlete Colton Heibeck raising the standard on cleans and facial hair…. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/c59b3c89-1bd6-410a-af2e-9bf331db2aaf/Screenshot+2023-11-25+at+9.23.21+PM.png Blog - Bound Newsletter 11.26.2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/pajz4r2s78wun9ccrlceyfrus34xk3 monthly 0.5 2023-11-20 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/7a549b2e-536f-4218-ae84-a705deb5856f/IMG_8287.JPG Blog - Bound Newsletter 11.19.2023 Jen, Heidi, and Lee representing at the Acworth 5k this past week! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/e0978cc1-914b-4efc-b902-0f487e045167/Screenshot+2023-11-19+at+7.54.54+PM.png Blog - Bound Newsletter 11.19.2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-11122023 monthly 0.5 2023-11-12 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8fa3c410-edc1-4399-be41-97447bbe3b6d/DSC_6989+%281%29.jpg Blog - Bound Newsletter 11.12.2023 Make it to the gym, eat like we tell you, and enjoy yourself. - Greg Glassman https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/11b0fc22-9e86-422f-94e4-3457500a137a/Tyler%3ASavannah.jpeg Blog - Bound Newsletter 11.12.2023 - Congratulations Savannah and Tyler on your baby number 1! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/792a08a4-71e7-4816-8862-d50a596dedbc/B-Week+%28MondayThursday+Shifts%29+.jpg Blog - Bound Newsletter 11.12.2023 https://www.crossfitbound.com/crossfitboundblog/2zuxjoqi0tm28a9tnpj8mhgq4s50u8 monthly 0.5 2023-11-05 https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-10292023 monthly 0.5 2023-10-29 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/b74d4dc3-2d1e-41ea-bd70-ae13a51dd616/cliffy+young.jpeg Blog - Bound Newsletter 10.29.2023 Cliffy Young, 61 year old potato farmer who did the impossible. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/950e0131-df9d-4cb3-807c-40e2f6734301/IMG_8190.JPG Blog - Bound Newsletter 10.29.2023 - Congratulations to Jeremy and his wife Brielle on their first child https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/4037ace4-b74f-4fba-ac95-922c98d4f3d4/bonnierodriley.jpeg Blog - Bound Newsletter 10.29.2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/b33c9aaa-9a42-424d-9e81-2d2678b4d8c6/Rileystrong.jpeg Blog - Bound Newsletter 10.29.2023 Riley Carter son of Bonnie and Rodney Carter, was diagnosed with a rare liver disease, Biliary Atresia. This Saturday 11/4 we will be doing a #RileyStrong workout Rodney created for his son. 7 rounds for time: 7 Ring Muscle Ups 5 Clean and Jerks 205/125 23 Calorie Bike https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-10222023 monthly 0.5 2023-10-22 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/cffc4f85-fad9-498e-9658-f5c16ab5bb8c/DSC_0316.jpg Blog - Bound Newsletter 10.22.2023 "Words are seeds that do more than blow around. They land in our hearts and not the ground. Be careful what you plant and careful what you say. You might have to eat what you planted one day." https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8a5acab3-43ca-4fb9-9a11-6ff040d52ffc/Screenshot+2023-10-22+at+6.43.00+AM.png Blog - Bound Newsletter 10.22.2023 - After and Before photo of Chrissy Concepcion Chrissy started with us a few months ago. After our last Client Check In she has lost weight/body fat and gained muscle, without focusing on her nutrition. Consistency still brings results! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/0cc16bf7-d833-4986-83ee-f7f31b35b860/Screenshot+2023-10-22+at+6.42.31+AM.png Blog - Bound Newsletter 10.22.2023 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/9455a32f-738a-4e1e-9c99-f33165057a04/Screenshot+2023-10-21+at+12.04.49+AM.png Blog - Bound Newsletter 10.22.2023 - Women’s Crop Top $25 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/0091a775-e3b4-4af1-9106-230599dfca2c/Screenshot+2023-10-21+at+12.01.48+AM.png Blog - Bound Newsletter 10.22.2023 - Bound Hoodie $50 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/856c19fd-9fd5-489b-aeee-fa70c929bd41/Crewneck+Sweathshirt.jpeg Blog - Bound Newsletter 10.22.2023 - CrewneckSweatshirt $35 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/07acaf3a-044d-490a-a78c-b456c6c7b6bf/Screenshot+2023-10-21+at+12.13.00+AM.png Blog - Bound Newsletter 10.22.2023 - Xmas T-Shirts $25 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/c5391e2b-fad1-445d-a8d9-b33efb9a87b9/Screenshot+2023-10-21+at+12.13.36+AM.png Blog - Bound Newsletter 10.22.2023 - Xmas Long Sleeve $30 https://www.crossfitbound.com/crossfitboundblog/7qrpizv1aexvqsxeeklf37zl5lb3bp monthly 0.5 2023-10-16 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/5d134b50-e7c1-428d-9aa8-03e58c348866/themperormoth.jpeg Blog - Bound Newsletter 10.15.2023 The Story of the Emperor Moth https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/861089ac-4619-478c-a2c6-e47f1944548f/flippinbakegoods.jpeg Blog - Bound Newsletter 10.15.2023 - Flippin Good Baked Goods is a new business started by Jessi Fisher. Jessi will be giving out free samples during our competition and will have some baked goods for us at the upcoming Christmas Party! If you want to check out her business and services go to the link below https://flippingoodbakedgoods.com/ https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-1082023 monthly 0.5 2023-10-09 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/ecc0d30c-005c-4082-a91f-85c705b860a7/230AD579-21B9-407B-AFBE-3F971307FAA2.JPG Blog - Bound Newsletter 10.8.2023 This past weekend we had a huge turnout for the Blue Ridge Ultra. We had members complete the 15k/30k/50k events. The elevation gain was something none of us expected and had to overcome. Dr. Sydney Bova finished 3rd overall in the 30k! Christian Schramm ran a sub 7 hour 50k (crazy), Jennifer Valenti was 1st overall in the female masters for the 30k, Jeb Buffington was 3rd overall in the male masters for the 30k, and Chloe Cleveland finished 5th in the 15k. Each and every person in these photos (and not pictured) had to overcome adversity - from physical pain to pure exhaustion, to cramping, and our minds telling us to just stop. We all overcame and succeeded from the top times to the slowest - we all got better today and I could not be prouder for everyone. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/937d96ed-f853-4dd8-94dc-2553c1a6cf36/IMG_920D0F876717-1.jpeg Blog - Bound Newsletter 10.8.2023 - Logan Brown finishing 3rd in local comp https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-1012023 monthly 0.5 2023-10-02 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/fd886457-59bd-4258-b23a-0e07267fa2a4/IMG_8018.jpg Blog - Bound Newsletter 10.1.2023 This weeks leaderboard is pretty full….. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1aca0767-96ba-4f27-99db-56f5be3cfd91/IMG_8017+2.JPG Blog - Bound Newsletter 10.1.2023 - Congratulations Kara on your baby! Somethings in the water at CFB…. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/9956a16a-5458-4924-b719-6ebb15a31d77/IMG_8015.jpg Blog - Bound Newsletter 10.1.2023 - Braelyn out here putting in the work at another competition with her aunt this time https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-9242023 monthly 0.5 2023-09-23 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/7f953e68-4c6a-4766-b737-3892d99792cc/DSC_1679.jpg Blog - Bound Newsletter 9.24.2023 The best way to predict the future is to invent it. - Alan Kay https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/5f3b7590-e71d-4ffd-9b9b-12992eeb173c/Screenshot+2023-09-23+at+7.53.49+AM.png Blog - Bound Newsletter 9.24.2023 This great article talks about a prescription for aerobic fitness for both untrained and trained individuals and how CrossFit improves aerobic fitness without specific training for aerobic fitness in a traditional since. https://www.crossfitbound.com/crossfitboundblog/mky8tbun0s8eid1fw1t83yuwurdy9n monthly 0.5 2023-09-16 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8a9d9d9c-a4d9-4fe0-87b5-ec25be36e327/class+6.jpeg Blog - Bound Newsletter 9.17.2023 “A mans greatness is determined by the strength of his enemy.” - Chad Wright https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-932023 monthly 0.5 2023-09-03 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/cf4c8e5a-759e-4931-9c52-1cd01867b82d/onemoremile.jpeg Blog - Bound Newsletter 9.3.2023 Never apologize for having high standards. People who really want to be in your life will rise up to meet them. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/97ba8513-e1ba-46cb-b411-1f0583977240/Brock+.jpeg Blog - Bound Newsletter 9.3.2023 Welcome Brock Jones. August 31, https://www.crossfitbound.com/crossfitboundblog/ceahrybg978ndxg9etzcbtj2i29uoa monthly 0.5 2023-08-28 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/9bdc97b9-da6d-4cbc-8181-c6240cab5749/Hillary.jpeg Blog - Bound Newsletter 8.27.2023 Hillary Maloney (another one of our super moms) putting in the work during last years OPEN https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-8212023 monthly 0.5 2023-08-21 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/54d07aaa-97b5-4f45-a131-0a112882d835/mayhem+photo.JPG Blog - Bound Newsletter 8.21.2023 Mayhem on the Mountain 2023. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-8132023 monthly 0.5 2023-08-15 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/754b0b41-e1f8-428a-a294-0eb690f95f23/DSC_1817.jpg Blog - Bound Newsletter 8.13.2023 - Miguels ready for this upcoming competition at Mayhem on Mountain https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/cc64f527-815e-4256-a0cc-a8b8fbd5d88c/james.jpeg Blog - Bound Newsletter 8.13.2023 - James Cawthere took 3rd place in the jump and overall at the USA Water Ski & Wake Sports National Championship https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-862023 monthly 0.5 2023-08-07 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/e71ab168-7a67-41f3-aeaa-bfc8ddf0aacc/IMG_7806.JPG Blog - Bound Newsletter 8.6.2023 - Welcome Caden Charles Shaw born on August 3 @ 12:55am! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/7e9c1240-521b-4569-8031-9a7a27721509/Laura+%3A+jeff.jpeg Blog - Bound Newsletter 8.6.2023 https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-7302023 monthly 0.5 2023-07-30 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/82218548-0697-4454-b1ce-1aa3d02b0c52/DSC_1680.jpg Blog - Bound Newsletter 7.30.2023 - Brotherly Love https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1d65cada-259c-4cd0-a3c7-e0efe1963566/james+cawthorne.JPG Blog - Bound Newsletter 7.30.2023 - Congratulations James Cawthern James competed this past weekend at the Southern Regional Tournament and placed 8th in Mens Slalom, 2nd in Jump, and 2nd in tricks. This gave him the OVERALL TITLE! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/39a5a234-9fd6-4f90-9ca2-39e74a5619cf/IMG_7774.jpg Blog - Bound Newsletter 7.30.2023 - Jeb Buffington competed in his first big Masters CrossFit Competition this past weekend finishing in 3RD PLACE. The 1st Phorm Monster Games at Missouri Southern State University. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/b71e3aff-d971-4ea2-b9f8-b75694a85cd4/IMG_7776.jpg Blog - Bound Newsletter 7.30.2023 - Zeth Sutton Finished his triathlon in 15th place out of 77 people and shaved 25 minutes off of last years time! 2 hours and 47 minutes! Congrats now time for that 50k in October ;) https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/2e1ba78f-7c20-4fc4-9ee0-f585bd2c723b/Outlive_Bookshot.jpg Blog - Bound Newsletter 7.30.2023 - You can order the book on Amazon! . https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-7232023 monthly 0.5 2023-07-23 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/cfa25208-1ad2-42e2-8c08-7ac2d802883d/DSC_2247.jpg Blog - Bound Newsletter 7.23.2023 Stuntman Mike giving his best ‘blue steel’ look mid workout. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/3dc65160-8891-4d66-8dd9-eb8807b5fe7c/6515A1EF-0F4C-432A-B0CC-A333EB90FA78+2.JPG Blog - Bound Newsletter 7.23.2023 - Braelyn Barret and her sister competed in her first crossfit competition this past Saturday! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/ed1181c5-cf67-47d2-9fd2-7d8c86905a05/IMG_7739+2.jpg Blog - Bound Newsletter 7.23.2023 - Celebrating Baby Jones with some of our gym ladies! https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-7162023 monthly 0.5 2023-07-17 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/f4251723-1f6a-43d2-8176-a2ed8bb220e5/DSC_2327+%281%29.jpg Blog - Bound Newsletter 7.16.2023 July 4th photo album link below. Thank you Kara! https://www.crossfitbound.com/crossfitboundblog/792023 monthly 0.5 2023-07-10 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/194d788c-1998-4076-826e-aa5e53cad194/waiting.jpg Blog - Bound Newsletter 7.9.2023 https://www.crossfitbound.com/crossfitboundblog/july22023 monthly 0.5 2023-07-01 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/27a80e19-1530-428d-932a-559a54607ff6/DSC_3223.jpg Blog - Bound Newsletter 7.2.2023 - Ryan - Mobile and Hostile https://www.crossfitbound.com/crossfitboundblog/egtds8kvd7kordpw5swme2693avpwi monthly 0.5 2023-06-25 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/439ebf93-8d4a-428d-be08-b71e080caf2f/DSC_3195.jpg Blog - Bound Newsletter 6.25.2023 New Photos from the Saturday class on the 17th. Thank you Kara for the awesome photos https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/a51873e1-89c9-48f4-9057-a1e9418c4bcd/IMG_7603.JPG Blog - Bound Newsletter 6.25.2023 - Congratulations Julie and Brian on your wedding this Saturday! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/e24ef806-3e3d-47e6-8425-e15f0f5e52d7/IMG_DBD1ECC9D5E5-1.jpeg Blog - Bound Newsletter 6.25.2023 - Christine Murray Christine just finished our Foundations program through the PeerFit corporate program. Some of you may be qualified for that program through your employers as well. Check into it https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-6182023 monthly 0.5 2023-06-19 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/5badc1cd-2e1d-489a-bacc-ef8c1ceb850e/DSC_4541+%281%29.jpg Blog - Bound Newsletter 6.18.2023 Member Jamie Spratlin is always persistent and committed to her personal health and family. https://www.crossfitbound.com/crossfitboundblog/e6634fldut2uaj0fuqeywi5pfdwi64 monthly 0.5 2023-06-11 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/f51844e2-36b3-4165-93d7-2db89ef9bf89/CFB_23.2-566.jpg Blog - Bound Newsletter 6.11.2023 - Member Laura Rutland I am very excited to announce that member Laura Rutland is leading our Fit Kids classes this summer. I did not realize this before but Laura was a Physical Education Para-pro for a year and was a certified trainer prior to that. Laura and her husband Justin, have two amazing girls and a passion to see kids stay active. *Classes are Monday/Wednesday from 3:15-4pm. If you are interested in your kids or know someone who has kids that may be interested we are doing monthly memberships at $85 a kid per month. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/e10db030-03bd-4765-9186-e08733cf21e8/IMG_7534.jpg Blog - Bound Newsletter 6.11.2023 - Welcome Judah Dean Laughlin! Born May 28th https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-652023 monthly 0.5 2023-06-05 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/ea8f8365-9f25-4ef4-aeef-ec2681db8980/DSC_4587.jpg Blog - Bound Newsletter 6.5.2023 - Matt Schuster showing off his wall ball skills and lack of height…. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/7a4e3063-25c3-48f9-b367-542d04a32b07/IMG_7503.JPG Blog - Bound Newsletter 6.5.2023 - We’ll the strongest guy in the gym asked the big question last week! Congratulations to Matt Garrison and Sinead Hehir on their engagement! https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-5282023 monthly 0.5 2023-05-28 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/6d75cc0a-37f4-46e9-98a9-821e4cd71df3/IMG_7457.jpg Blog - Bound Newsletter 5.28.2023 Memorial day we will on be having the 8:30 and 9:30 start times for classes. The Phoenix will be providing food and drinks for everyone following the workout. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/f327bac0-8981-42ad-a6ff-234cd98b11ff/IMG_7439.jpg Blog - Bound Newsletter 5.28.2023 - Zeth and Dr Sydney Completed a 24 hour team race this past weekend! Congrats to them and there team on a awesome effort. Think CFBs gonna have to get a team together soon :) https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/80b20d5a-3516-4879-adfe-c42b83bb009c/IMG_7459.jpg Blog - Bound Newsletter 5.28.2023 - Hannah Spratlen Is the daughter of Jamie Spratlen, a high school swimmer who is motivated and determined to get better. Excited to see how training with us will improve her swimming over the next couple of years! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/6f051372-ad82-4bab-ae78-4902d7e8bb88/IMG_7458.jpg Blog - Bound Newsletter 5.28.2023 - Sergio Rivera Is the brother of Ruben, comes to us with CrossFit experience as well. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-52323 monthly 0.5 2023-05-23 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/591ca127-f706-4a42-b279-dc6b97e79aa1/IMG_7418.jpg Blog - Bound Newsletter 5.23.23 Riley Padgett getting work done this month. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/bdf9eba2-e649-457d-bc6e-265562c8fe8b/IMG_7415.jpg Blog - Bound Newsletter 5.23.23 - Danny Newton Danny has taken a break from CrossFit for a while. As we all know, life can and is busy. But now he is prioritizing his health and fitness. Danny just finished the Foundations course with Jen to refresh his skills before joining the classes. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/4641997f-5b26-4011-b388-3f13ff172ea8/IMG_7420.jpg Blog - Bound Newsletter 5.23.23 - Nicolas White Nicolas as you can tell from the picture is a pretty fit guy. He comes with a lot of experience and with a military background. Look forward to seeing what Nic is capable of. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-5142023 monthly 0.5 2023-05-15 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/e3881fe6-c743-4a58-ad8a-cd8af78f8ab5/DSC_9899.jpg Blog - Bound Newsletter 5.14.2023 “If you don’t have confidence, you’ll always find a way not to win.” - Carl Lewis https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/d548f0d8-7960-48eb-ad25-018a498f673f/IMG_7323.jpg Blog - Bound Newsletter 5.14.2023 - Jonathan Payton https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8dba4a86-90ad-4c34-b22b-ba99cfe7ae2e/IMG_7354.jpg Blog - Bound Newsletter 5.14.2023 - Tyler Haygood https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/aea522ef-ec4f-4374-a7a1-f44adca0c111/DF07BAF1-DB8B-4B34-AD3D-4C2303054FA7.JPG Blog - Bound Newsletter 5.14.2023 - Cody and Dylan Porter The Porter brothers family owns Three Way Campers here in Marietta. I can safely say they have drank the kool-aid and are consistent 6:30 amers. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/42af1522-3523-494b-9d20-53707d987c9e/IMG_7365.jpg Blog - Bound Newsletter 5.14.2023 - Sydney Baird Sydney is a nurse and we are happy to have her join our community! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/d364202e-5745-4caa-96c8-d6c99ca6b7e1/IMG_7362.jpg Blog - Bound Newsletter 5.14.2023 - Glen McLeroy Just finished our Foundations program and will be joining our noon class. Glen’s fiancee is a die hard CrossFitter in Alabama and told him to come check out our gym. Being the good man Glen is, he walked in asked some questions and was in the Foundations program within two days. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-572023 monthly 0.5 2023-05-07 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/41061085-cbbe-45f4-8778-9749dcc475fe/DSC_0177.jpg Blog - Bound Newsletter 5.7.2023 “Believe in yourself, take on your challenges, dig deep within yourself to conquer fears. Never let anyone bring you down. You got to keep going.” - Chantal Sutherland https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/e6b04e82-d150-4bcd-b983-bbc36280010b/IMG_7303.jpg Blog - Bound Newsletter 5.7.2023 Brittaney Haley, just finished her Foundations with Jen Wells. She is a nurse that travels the area working with different clinics. Brittaney has a solid foundation with weightlifting and we look forward to seeing her progress. https://www.crossfitbound.com/crossfitboundblog/llhe98kpvly9jh4bvcgc3zfdjsqxeq monthly 0.5 2023-04-30 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/dc52e48c-5523-432e-a739-75bb95165415/896839C9-4D26-46B7-B872-8DEF81821FAE.PNG Blog - Bound Newsletter 4/30/23 Hero month has arrived. Over the next 31 days we will recognize a fallen Hero each day, by completing a workout that was created in honor of their passing. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-4232023 monthly 0.5 2023-04-24 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/97845e05-7df5-4a33-81e6-d655836796fc/BCD1A810-7F90-4812-8509-4A910E932E0E.JPG Blog - Bound Newsletter 4.23.2023 CrossFit Bound Members covered a lot of miles this past weekend. We had 11 members run in the Helenback series and Sydney Bova ran in the Nashville 1/2 marathon. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/0998b341-c341-4d77-92a0-887e6e0feb7a/summershred.png Blog - Bound Newsletter 4.23.2023 - Summer Shred starts next Monday: This will be a 6-week challenge just like the last one but with minor changes. Our goal is still to help motivate everyone to achieve their best results … with some competition, of course! We will be using Macrostax again to provide custom nutrition plans for all of you. This time along with the weekly challenges, you can accumulate points by completing daily actions. They range from something as simple as opening the app and logging a meal or workout to hitting all your Macro targets and logging body measurements each week. Here are some quick facts you need to know: Start date: May 1, 2023 Length: 6 weeks Price: $100.00 Winners: Top 3 at the end of the Challenge Prizes: TBA You do not have to be a member to join our challenge if you are interested drop us a DM or shoot us an email at info@birddogperformancenutrition.com to join now! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/41bfdf7e-869a-4e00-9bce-a25a62755c7d/Kelli+M+-+workout.jpeg Blog - Bound Newsletter 4.23.2023 - Kelli McGrail Memorial Workout this Saturday We will be doing a workout in memory of Kelli McGrail this upcoming Saturday the 29th. Please feel free to invite a friend of anyone she knows to come participate. The workout is: 1998m Row Buy-in (or 1.25 miles Echo Bike) 4 Rounds 30 Wall Balls 20/14 23 Box Jumps 24/20 8 Power cleans 135/95 34' Single Arm OH Walking Lunges 50/35 8 Shoulder to Overhead 135/95 34' Singel Arm OH Walking Lunges 50/35 1998 - The year Kelli was born 4 - The month she was born in 30 - the day she was born 23 - her age " 34 - her softball number https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/d04d9c7b-c68d-4168-8b5e-a7d09adbf413/buildtomove.jpg Blog - Bound Newsletter 4.23.2023 I have been waiting for Kelly to come out with a new book or material for a long time. This book has some applicable tests for us to try in the gym (one of them being a sit-to-stand from standing position without using your hands to touch the ground) with others focused on breathing, meditation, sleep, etc. If you are interested in reading this one as well you can find it on Amazon using the link below. Built To Move https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-4172023 monthly 0.5 2023-04-17 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/e11629a7-0063-47a9-aa92-9bd51037ccff/10year.PNG Blog - Bound Newsletter 4.17.2023 Ten years we have been serving the Kennesaw residents with a place to showcase there fitness, build confidence, and deliver results. Thank you and we are truly grateful to be here to serve you. Cheers to 10 more! https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-4923 monthly 0.5 2023-04-09 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/dc139c6e-74c5-4634-8c05-5b3bc229c208/1tim4-8.jpg Blog - Bound Newsletter 4.9.23 1 Timothy 4:8 Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-432023 monthly 0.5 2023-04-03 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/5af6371b-383f-4782-a856-fdf73fd06100/Screen+Shot+2023-04-03+at+10.46.16+AM.png Blog - Bound Newsletter 4.3.2023 The Old men and a young pup took on the Age Group Qualifiers this weekend! - outstanding performances from Jeb on the 1RM Clean at 305lb and a blistering time of 7:15 on the row/thruster workout - Matt Link crushed the HSPU/GHD/Box Jump workout followed by a 290 or 295 clean; Link also went 10:30 on the Lunge Upper body pulling workout -Jimmy Nixon is just mr consistent. Solid work on each workout. -Logan needs to work on bench press https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/18fa0a34-10e9-419a-996f-f4136156c88c/Screen+Shot+2023-04-03+at+10.51.42+AM.png Blog - Bound Newsletter 4.3.2023 - Joseph House Many of you know him as the guy who trains in the corner. But Joseph has been consistent in training for the past couple of years with us. Always has a smile on his face and never meets a stranger. Joseph was recently diagnosed with cancer and found a tumor the size of 2 walnuts in his frontal lobe. Surgeons already removed 90% of the mass and now he starts chemo. Let’s say some prayers and send good vibes to Joseph over the next couple months. Joseph is a warrior and still greets you with a smile. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-3262023 monthly 0.5 2023-03-27 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1678043198866-EG2IEJIL8KIBXFX0RO70/DSC_6989.jpg Blog - Bound Newsletter 3.26.2023 - Logan Brown Quarterfinals placement for the CFB Crew: - Logan Brown 157th - Nicole Corey 2069th - Jeffrey Johnson 1357th - Curt Ayers 2475th https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/c09f9d73-4097-4582-ba85-0efe1a5aaf23/DSC_6926.jpg Blog - Bound Newsletter 3.26.2023 Jennifer Valenti is our Nutrition Challenge Winner. Over the course of the 6 weeks Jenn lost a total of 9.2lbs, a body fat % of 3.2%, lost 2.8 inches on her hips and 3 inches around the waist. In the gym Jenn recently set a new personal best in her power clean and completed her strict Pullup! Consistency works. Congratulations Jenn https://www.crossfitbound.com/crossfitboundblog/u421fe9xtpyj9cjx13xe9i3n0ndeww monthly 0.5 2023-03-20 https://www.crossfitbound.com/crossfitboundblog/bound-news-5122023 monthly 0.5 2023-03-13 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/b3771c99-d0a0-4e24-842c-bfa097a6dcb2/5F8E1090-A0C0-4160-A583-1579FE442567.JPG Blog - Bound News 5.12.2023 Our 2023 Female CrossFit Quarterfinalists Jessica Phillips Tricia Waseleswki Nicole Corey Brittany Schramm Mary Saunders https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/43ec9898-9952-45b5-82ad-2ed9b6bfeba2/06C5542F-62C6-4700-BA78-7F070149BD5C.JPG Blog - Bound News 5.12.2023 - Our 2023 Male CrossFit Quarterfinalists and Age Group Qualifiers Logan Brown *top 300 in the world Taylor Snyder Curt Ayers Eli Laughlin Trevor Maloney Jeb Buffington *AGQ 45-49 yr old Christian Schramm Brandon Phillips Jeffrey Johnson https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/59fc54ff-a7b6-4410-be63-b8ba6a5778de/IMG_6993.JPG Blog - Bound News 5.12.2023 Congratulations to Jessica Richardson for being recognized for her bravery in her frozen water rescue earlier this year. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/e203274a-75f3-48bd-a2f5-eead9104773e/book+cover.jpg Blog - Bound News 5.12.2023 You probably notice the quotes for this week coming from Jennifer Heisz. I’ve always been fascinated by the mind and body and how exercise effects much more than our physical nature. This book goes in depth how our brain is hardwired to our body and movement can express itself in much more ways than changing the way we look, it’s connected to movement, emotions, thoughts, and by learning how to focus and use our body we can overcome mental illness. Below you can find the book on amazon if you wish to read this one as well. https://www.crossfitbound.com/crossfitboundblog/bound-news-352023 monthly 0.5 2023-03-05 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8a1cbc79-1ff6-4aea-9652-9c852eef2ea2/DSC_6989.jpg Blog - Bound News 3.5.2023 - Make it stand out Logan Brown making 135 look easy…. https://www.crossfitbound.com/crossfitboundblog/bound-news-2262020 monthly 0.5 2023-02-26 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/6a2a381f-7291-4b4d-a14f-783889baf892/brooklyn.jpeg Blog - Bound News 2.26.2020 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/177ba189-9f40-46ff-b678-b7da347f6b10/Cory+baby.jpg Blog - Bound News 2.26.2020 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-2202023 monthly 0.5 2023-02-20 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/ec6bc23e-f6ac-4369-a9cd-e2ed1edea687/arin+laying+down.jpeg Blog - Bound Newsletter 2.20.2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-2122023 monthly 0.5 2023-02-13 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/de885fc3-3fc9-4167-a6a2-44764eae04fc/E18180D4-9E66-412B-BCA1-F46ADBE75A4F.JPG Blog - Bound Newsletter 2.12.2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-252023 monthly 0.5 2023-02-06 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/245a5028-d6c7-44ca-b89e-5b514371edc1/Brady+and+wif.jpg Blog - Bound Newsletter 2.5.2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/newsletter1292023 monthly 0.5 2023-01-30 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1675039834007-L69DAOUDGC4GOUR5M525/DSC_0957.jpg Blog - Bound News Letter 1.29.2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8b0e0ca6-b3ee-448d-9f9a-73099b6b5489/helenback.png Blog - Bound News Letter 1.29.2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/newsletter1182023 monthly 0.5 2023-01-29 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/9ce55dff-e1b4-4bcf-9fcf-db5bb7907495/DSC_0751.jpg Blog - Bound News Letter 1.22.2023 - Make it stand out When you become disciplined, you don’t have time for that bullshit. Your insecurities become alarm bells reminding you that doing your chores or homework to the utmost of your ability and putting in extra time on the job or in the gym are requirements for a life well-lived.-David Goggins Check out class photos from 4 pm class from 1.13.2023 below https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8b0e0ca6-b3ee-448d-9f9a-73099b6b5489/helenback.png Blog - Bound News Letter 1.22.2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/newsletter1152023 monthly 0.5 2023-01-23 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/7a0aff99-dfb5-44e5-9156-039e1470d982/DSC_0976.jpg Blog - Bound News Letter 1.15.2023 - Make it stand out Mental toughness and resilience fade if they aren’t used consistently. I say it all the time: you are either getting better, or you’re getting worse. You’re not staying the same. - David Goggins https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8bb697ed-c5e5-4f7d-a712-85c4725f0634/st+jude+40+mile+walk.jpeg Blog - Bound News Letter 1.15.2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8b0e0ca6-b3ee-448d-9f9a-73099b6b5489/helenback.png Blog - Bound News Letter 1.15.2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/newsletter182023 monthly 0.5 2023-01-15 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/06bbfa8b-2f0c-4874-ba54-0ef29bbc7346/CouplesConquer-771.jpg Blog - Bound News Letter 1.8.2023 - Make it stand out “You have been preoccupied by bullshit for way too long. It’s time to switch your focus to the things that will slingshot you forward.” ― David Goggins https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/2f861d79-35e3-4d9d-b2ae-dd3051733e9e/maya.jpeg Blog - Bound News Letter 1.8.2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8bb697ed-c5e5-4f7d-a712-85c4725f0634/st+jude+40+mile+walk.jpeg Blog - Bound News Letter 1.8.2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8b0e0ca6-b3ee-448d-9f9a-73099b6b5489/helenback.png Blog - Bound News Letter 1.8.2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/newsletter01012023 monthly 0.5 2023-01-08 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/2f27a841-e9ec-43f2-a7ee-f88d879710eb/1tim4-8.jpg Blog - Bound Newsletter 01.01.2023 - Make it stand out “Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come.” - 1 Tim. 4:8 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8bb697ed-c5e5-4f7d-a712-85c4725f0634/st+jude+40+mile+walk.jpeg Blog - Bound Newsletter 01.01.2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8b0e0ca6-b3ee-448d-9f9a-73099b6b5489/helenback.png Blog - Bound Newsletter 01.01.2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/newsletter12252022 monthly 0.5 2023-01-02 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8bb697ed-c5e5-4f7d-a712-85c4725f0634/st+jude+40+mile+walk.jpeg Blog - Bound Newsletter 12.25.2022 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8b0e0ca6-b3ee-448d-9f9a-73099b6b5489/helenback.png Blog - Bound Newsletter 12.25.2022 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/newsletter12182022 monthly 0.5 2022-12-24 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/593db47e-aa61-42cc-9fbd-c2e39a58f5ab/Kelsey+P.jpeg Blog - Bound Newsletter 12.18.2022 - Make it stand out Today we say goodbye to our good friend Kelsey P. She is moving to Texas to be closer to family. We all wish you the very best. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8bb697ed-c5e5-4f7d-a712-85c4725f0634/st+jude+40+mile+walk.jpeg Blog - Bound Newsletter 12.18.2022 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8b0e0ca6-b3ee-448d-9f9a-73099b6b5489/helenback.png Blog - Bound Newsletter 12.18.2022 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/newsletter12112022 monthly 0.5 2022-12-18 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/2525acd0-83f2-41e0-9a5d-12a0592e5dbb/lift+for+a+gift.jpeg Blog - Bound Newsletter 12.12.2022 - Make it stand out Lift For A Gift ‘23 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8bb697ed-c5e5-4f7d-a712-85c4725f0634/st+jude+40+mile+walk.jpeg Blog - Bound Newsletter 12.12.2022 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/bound-news-letter-1242022 monthly 0.5 2022-12-03 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/bff56184-b370-4e9a-8b3a-e207c3f05e32/liftforgift.png Blog - Bound News Letter 12.4.2022 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-11272022 monthly 0.5 2022-11-28 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/6a5ef11c-48f0-4015-ac41-89df6ad77412/DSC_6634.jpg Blog - Bound Newsletter 11.27.2022 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-11202022 monthly 0.5 2022-11-21 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/7c22811f-4534-4149-8868-59a12b45d152/DSC_6442.jpg Blog - Bound Newsletter 11.20.2022 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/f74a9401-68bb-48ce-bcb6-35990a8d297f/sat+comp.jpeg Blog - Bound Newsletter 11.20.2022 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-11132022 monthly 0.5 2022-11-13 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/b73027b9-c1a7-4608-b51b-f92490015b78/bbrook+on+bike.jpg Blog - Bound Newsletter 11.13.2022 - Make it stand out Brandon Brooks putting in that work on the bike https://www.crossfitbound.com/crossfitboundblog/bound-newsletter-1172022 monthly 0.5 2022-11-07 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/2c314b9d-2f37-486a-9d96-6d7fe09b5f9a/lee+and+hiedi.jpeg Blog - Bound Newsletter 11.7.2022 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/10302022 monthly 0.5 2022-10-30 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/f91bfba7-3965-46ec-ad22-7aac4f2e6e50/Michelle.jpeg Blog - Bound News 10.30.2022 - Make it stand out Michelle killing some muscle ups! https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/6228a819-bd93-4bd0-9588-f001c3311fef/barbell+collective.jpg Blog - Bound News 10.30.2022 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/10232022 monthly 0.5 2022-10-23 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/1666477940848-FCIUQUQ5WY77QQT706XF/5-30+class+photo.jpeg Blog - Bound News - 10.23.2022 - Make it stand out Class photos 10.13.2022 - 5:15pm class/kids click on photo to see them https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/02d433c8-80c1-4873-85c2-4851e473a2b7/IMG_F44DB281F1B4-1.jpeg Blog - Bound News - 10.23.2022 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/8187deab-433a-4281-ad88-b2e4527ffef8/wristband.png Blog - Bound News - 10.23.2022 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.crossfitbound.com/crossfitboundblog/bound-news-101722 monthly 0.5 2022-10-17 https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/59caa4eb-81a4-4879-ba70-654ea1b3276b/brooklyn.jpeg Blog - Bound News 10.17.22 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63112974f4ebc5275b865867/f3a2c92b-21c9-4358-93e0-54b50a376f3f/book.jpg Blog - Bound News 10.17.22 - Make it stand out I’ve read this book twice since 2012 and I always go back to it when I’m in a funk with my nutrition to get motivated. I’ll have a link below. 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