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.”
Hero Month at CrossFit Bound: Honoring the Fallen
At CrossFit Bound, Hero Month is one of the most meaningful traditions we uphold each year. Every day throughout the month, we honor the brave men and women who made the ultimate sacrifice by completing a Hero Workout — workouts named after fallen military members, law enforcement officers, and first responders.
The quote that defines Hero Month for us is simple but powerful:
"We don't know them all, but we owe them all."
These workouts are more than just tests of physical strength and mental toughness — they are a small way we can show respect, gratitude, and remembrance for those who gave everything. Each rep, each set, and each drop of sweat carries a deeper purpose.
This month, we invite you to dig deep, push hard, and reflect on the courage and sacrifice of the heroes we honor. Let’s move with purpose and pride.
#BoundByHonor #HeroMonth #CrossFitBound
Hyrox Race Results:
Sydney Bova (Pro Singles): 1:31:33
Hannah Woodman (Open Singles): 1:30:47
Juan Alvarado and friend: 1:27:37
Jeb Buffington (Open Singles): 1:20:14
Sydney and Jesus (Open Doubles): 1:31:32
Trevor Maloney and Friend (pro Doubles) 1:14:15 (3 minute penalty - 1:11:15)
Jen Wells and Amber Payton (pro Doubles) 1:41:18
Brandon Phillips (Pro singles) 1:18:34 (2 minute penalty - 1:16:34)
Rodney Carter (pro singles) 1:15:11
Matt and Kadie Link (open doubles) 1:11:35
Logan Hawkins: (open singles) 1:41:02
Bragging Board:
Brittany Karneol - first half marathon run and never stopped running!
Dylan Porter - 295 Power clean and jerk
Brian - 180 Power clean and jerk
Melanie V - 150 power clean and jerk
BAM - 145 power clean and jerk
Laura Rutland - 115 power clean and jerk
Mandi Nobis - 115 power clean and jerk
Cody Cobb - 260 power clean and jerk
Cody Porter - 200 power clean and jerk
Brandon Brooks - 185 power clean and jerk
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
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) - $155 for Summer or $85 month
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) - $180 for Summer or $100 month
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!
Upcoming Birthdays & Anniversaries
Upcoming Bdays:
-Casey Linch April 27
-Erin Jones April 28
-Brian Lawler April 30
-Melanie Venable May 1
-Alex Falcon May 2
-Colton Heibeck May 3
-Alyssa Walker May 6
-Katie Allen May 6
-Edgar Romero May 9
-Ryan Kangiser May 9
-Bryan Marichal May 10
-Emily Conaster May 11
-Travis Tucker May 12
-Brittany Peteerse May 12
- Hayden Venable May 13
-Logan Hawkins May 14
-Ryan Boone May 19
Upcoming Anniversary
1-Year
Cody & Syndey Cobb - May 2
Matthew Kimm - May 2
Trevor Lampe - May 2
Sheri Kindred - May 2
Chuck Carter - May 6
Ryan and Katie Allen - May 8
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
New Shirts are Ready for Pre-Order
(Thank you Sydney Baird for the Awesome Designs)
These shirt are available up front in kiosk for preorder. Must pre pay by this Friday.
After that they will be available online for purchase but for more due to shipping.
2025 Hero Month shirts. They are available in women’s tank in black as well
$20
CrossFit Bound - No Excuses Shirt
$20
CrossFit Bound - Never Limit Your Growth
CrossFit Journal Article of the Week: Why CrossFit Loves Hyrox (and why thats a good thing)
by Stephane Rochete CFlv3
“Recently, people who know I work for CrossFit have asked me if I think Hyrox is the “next big thing” and if it will replace CrossFit. It reminds me of the old days when people used to ask, “What is CrossFit?” and I’d respond, “How much time do you have? Better yet, meet me at the gym tomorrow, and I’ll show you.”
There are a lot of angles one can look at in a discussion about CrossFit and Hyrox. This is my take.
My first thought is that comparing CrossFit and Hyrox is comparing apples to oranges. CrossFit is a comprehensive strength and conditioning program with a distinct methodology. We have clearly defined the three key components of that methodology:
What CrossFit is: constantly varied functional movements executed at high intensity. This forms the basis of the methodology, and we define each element precisely and comprehensively.
Why CrossFit? To achieve optimal health, fitness across your lifespan. We define fitness as work capacity across broad time and model domains, meaning CrossFit prepares an individual for the unknown and unknowable demands of life and sport. These definitions of health and fitness — which did not exist before CrossFit — are a crucial part of our methodology because they allow us to objectively measure work capacity and, therefore, fitness and health.
How to CrossFit: Through the activities that occur every day in garages and affiliates worldwide — sound programming, a commitment to technique, then intensity and threshold training, proper nutrition, scaling, and virtuosity in coaching. Rooted in the fundamentals, the implementation of CrossFit has been eloquently summed up in “World-Class Fitness in 100 Words:
“Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week, mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.“
—Greg Glassman, CrossFit Founder
Our methodology and definitions describe who we are, what we do, and why we do it. CrossFit is a health and fitness program for life, designed to optimize our quality of life until the end.
Hyrox is not just a race, it’s a global phenomenon. The event is a spectacle, with an electrifying atmosphere of thumping music and cheering crowds. Unlike CrossFit’s variance, Hyrox racesfollow a standardized format, allowing participants from any event to be ranked on global leaderboards.
The race format consists of a 1-km run, followed by a different exercise station for 8 rounds for time:
1-km run
1,000-meter ski erg
1-km run
50-meter sled push
1-km run
50-meter sled pull
1-km run
80-meter burpee broad jump
1-km run
1,000-meter row
1-km run
200-meter farmers carry
1-km run
100-meter sandbag lunges
1-km run
100 wall-ball shots
….(continue reading following the link below)
Weekly Training Breakdown - 4.28.2025 through 5.3.2025
