Bound News - 10.23.2022
Class photos 10.13.2022 - 5:15pm class/kids click on photo to see them
Going to start the Newsletter about a personal training client Lura Baker. Recently Coach and long-time member Julie Nagy put a social media post about Luras past and how far Luras come in just a year from being diagnosed with cancer. Lura is an inspiration to many. Mother of 7 (also homeschools) breast cancer survivor, and still makes time to prioritize her health.
I’m just going to copy and paste the post for you to read
“Super proud of @lurabaker today… it’s exactly one year from her breast cancer diagnosis and after a hellish year of chemo, radiation, and multiple surgeries, all while being a mom to seven littles, she is alive and kicking cancer’s ass!
We created a workout today (“F*** You, Cancer”) that encompassed movements with numbers of importance to Lura and we’ll retest it annually to remember how far she has come and to celebrate what her body CAN do!!
AMRAP22
10 Wall Balls
19 bike calories
21 deadlifts
7 KB swings
36 weighted walking lunges
Lura embodies the @crossfit_bound motto: Be Strong, Be Courageous. She’s doing a physical fitness program totally new to her and getting out of her comfort zone with every personal training session. I am so proud of her willingness to show up, learn, and work hard.
Love you, @lurabaker!”
Bragging Board
Britt G - 126lb Snatch (a actual squat!)
Bianca - 75# Snatch
Brandon Brooks - 125lb Snatch
Miguel - 165lb Snatch
Stanford Grey - 215lb Snatch
Jenni B - 95lb Snatch
Mary Turner - 105lb Snatch
Christian Schramm - 235lb Snatch (post online qualifier AMRAP!)
**Also a big shout out to Jen Wells, our Foundations coach whos attending her Crossfit Level 2 Seminar this weekend! Super proud of all of our coaches. Many of whom have a Level 2 certification. This brings value to our clients that’s difficult to find anywhere else.
Schedule Change | Upcoming Events | Upcoming Programming | New Merch
This Saturday, October 29th we are hosting a Barbell Collective Competition. The gym will be shut down Friday night and Saturday for the competition. No Open Gym will be allowed - please make plans accordingly. As for Saturday Class, we may meet off campus for an outdoor trail run/hike Saturday morning. TBA shortly
Lift for a Gift will be hosted on the morning of December 10th at CrossFit Bound. This is an In-house weightlifting + CF style competition. We will do the snatch and clean and jerk, then a metcon. Registration will open up soon. This is coinciding with our current program beginning Monday, October 23rd. Looking forward to seeing how we all improve on our lifts over the next 9 weeks!
Upcoming Programming from 10/23-12/9
Focus - Strength: Back Squat & Push Press
this cycle will be focused on rep maxes - 20,12,10,8,6,4,2
Focus - Barbell Skills: Power Clean and Jerk / Snatch
I call these barbell skills because 99% of our members are limited by the range of motion, knowledge, and the actual practice of the Olympic lifts. 1-2x a week we will focus on the power clean and jerk & snatch with a section focused on moving moderate to heavy weight and a section for barbell cycling at light percentages.
Focus - Handstand Position & Bar Muscle Ups
Coach Nicole Corey is assisting in writing skill-based workouts or progressions for the handstand and bar work over the next 9 weeks. We will hit these skill sessions 1-2x a week for this cycle and will take 15-20 minutes of the class.
New Custom CrossFit Bound Wristbands Available
We have wristbands available in the front lobby on the shelves above kill cliff/ascent waters for $15.
Journal Article of the Week - Come to the Light and Lift Heavy
by Andrea Maria Cecil
“Today, Dull’s life is much different. “Through being in the gym and doing things outside the gym with people from the gym, (it) has taught me and showed me that the world isn’t the most horrible, awful place that I made it out to be…..”
Are you or a friend/family member interested in starting with CrossFit Bound? Our Foundations Course meets M/W from 6:30 pm - 7:30 pm and T/Th from 6:30 am - 7:30 am. The course is 6 weeks long - 8 sessions of classroom/education covering the 9 fundamental movements of CrossFit, What Crossfit is, What Fitness is, Nutrition, and so much more. This is perfect for the person going from the couch to Crossfit! Registration is only $200 for 6 weeks of training. Follow the link or share the link below with a friend and we’ll be in touch soon. You can also attend these for 1 week free!
**FYI - remember our referral program is Give $100 Get $100 off. So if you’re a member and refer someone to Bound and they sign up. They’ll get $100 off there first full months membership (not foundations) and you’ll get $100 off your membership as well!
