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!
Happiness Through Training
Training isn’t just about building muscle or burning calories — it’s about building a better version of yourself from the inside out.
When you move your body, you release endorphins — natural chemicals that boost mood and reduce stress. But it goes deeper than that. Training gives you structure, goals, and a sense of accomplishment. It reminds you that you're capable of hard things. Every rep, every round, every drop of sweat is a deposit into your mental and emotional bank account.
It’s not about being the fittest in the room. It’s about becoming stronger, more resilient, and more grounded — and that leads to real, lasting happiness.
So train for the smile after a tough workout. Train for the pride in showing up. Train for the joy that comes from doing something hard — and doing it anyway.
Happiness isn’t a destination — it’s a side effect of showing up for yourself.
CrossFit Bound Fit Kids – Summer Fun & Fitness!
Starting June 4th!
Get ready for an action-packed summer at CrossFit Bound with our Fit Kids program—designed to keep your little ones moving, learning, and having fun! This class will be led by our long time member and teacher - Sarah Little.
👶 Mini Movers (Ages 3-5)
Wednesdays & Thursdays | 9:00–9:45 AM
Our youngest athletes will develop coordination, balance, and body awareness through games, obstacle courses, and age-appropriate movements—all while building confidence and having a blast!
🏃 Junior Jumpers (Ages 6-12)
Wednesdays & Thursdays | 10:00–11:00 AM
Older kids will level up their fitness with strength, agility, and endurance challenges. Through team-based workouts and skill development, they'll build a solid foundation for sports and life!
Let’s make fitness fun this summer! 💥
Sign up now—spots are limited!
Challenge: Summer Nutrition Shred Challenge
A Nutrition Challenge that promotes whole food nutrition having you feeling your best heading into summer.
Begin: Monday May 5,
End Sunday June 1. (4 weeks)
Price: $149
*Early bird $20 off ends April 21st at midnight.
Payment link: https://buy.stripe.com/6oE6pL3ZJ3Z1d9efZJ
Discount code for $20 Off: SHRED20
Upcoming Birthdays
-Nicholas Hadley April 23
-Mary Lubbers April 24
-Ken Wysocki April 25
-Casey Linch April 27
-Erin Jones April 28
-Brian Lawler April 30
Upcoming Anniversary
1-Year
Cody & Syndey Cobb - May 2
Matthew Kimm - May 2
2- Year
Sydney Hightower - May 7
Sergio Rivera - May 9
4-Year
-Laura Rutland April 28
-Mary Sanders April 29
-Seth Hamlin April 30
-Ashton Phillips April 30
Upcoming Events our Members are attending:
Atlanta Ga April 26-27th
Challenge: Summer Nutrition Shred Challenge
A Nutrition Challenge that promotes whole food nutrition having you feeling your best heading into summer.
Begin: Monday May 5,
End Sunday June 1. (4 weeks)
Price: $149
*Early bird $20 off ends April 21st at midnight.
Payment link: https://buy.stripe.com/6oE6pL3ZJ3Z1d9efZJ
Discount code for $20 Off: SHRED20
CF Journal Article of the Week: When To Take Your Foot Off The Gas in CrossFit
by: Stephane Rochet CF lv3
“The CrossFit methodology was groundbreaking when it burst onto the fitness scene 25 years ago. It gave the general fitness enthusiast access to the functional movements and high-intensity workouts previously reserved for elite athletes participating in a professional strength and conditioning program. Compared to the typical endurance or bodybuilding training that was the norm then, the results CrossFit athletes experienced were mindblowing. CrossFit also outperformed the programs using high-intensity interval training (HIIT) for bikes and rowers. No one had combined weightlifting movements, cardio movements, and calisthenics to create high-intensity workouts the way CrossFit did. Not only were the results better, but the workouts were also challenging, fun, and constantly changing. CrossFit grew rapidly, and the high-intensity nature of the workouts became addictive for many.
There’s no doubt that intensity is a cornerstone of the CrossFit program. Functional movements are a key component of our workouts precisely because they allow us to move large loads long distances quickly, which means they generate a high power output. When we time our workouts or record our reps and rounds, we measure our power output. The more work we can get done per unit of time, or the faster we can get work done, the higher the power output.
For CrossFit, power output is exactly equal to intensity. Power output and intensity are the same. And we chase power output — or intensity — because this is where the results are.
Think of any fitness adaptation you want to improve, such as increased bone density, a faster mile time, better body composition, or a heavier 1-rep-max deadlift. The key to achieving any of these goals is intensity. We say, “Intensity is the independent variable most commonly associated with maximizing the rate of return on favorable adaptation to exercise.” In other words, training with intensity is critical to maximizing our work capacity across broad time and modal domains, or our fitness, as efficiently and as effectively as possible. Throughout our lifetime, consistent application of proper intensity delivers extraordinary health and quality of life. That’s why we cherish intensity. Intensity gets us the results we want.
WORKING THROUGH AN INJURY
LEARNING NEW MOVEMENTS
IMPROVING TECHNIQUE
IMPROVING A GENERAL FITNESS SKILL
Intensity will always be a foundational element of CrossFit and one of the main differentiators in our ability to garner exceptional results. The key concept to remember is that we’re looking at a long-term approach to work capacity: the ability to produce power and fitness. That means circumstances and situations may require us to forego pushing the intensity now so we can produce more in the future. It’s not an easy pill to swallow, but this is part of mastering the art and science of forging elite fitness.
Weekly Training Breakdown: April 21-26.2025
