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."
Bragging Board:
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!
New Merch Order for Xmas T-shirts | Crop Tops | Hoodies | Champion Brand Sweatshirts:
Women’s Crop Top
$25
Bound Hoodie
$50
CrewneckSweatshirt
$35
Xmas T-Shirts
$25
Xmas Long Sleeve
$30
*Shirts are available for Pre-order through WheelPay App. Just choose your size and which style you want. To ensure accuracy of the order we will have a sign up sheet for you to put your name, shirt(s) of choice, with sizes as well.
We are putting the order in October 27th!
Upcoming Schedule - Events - Parties:
Trackside Competition CANCELED - unfortunately we are having to cancel the trackside competition this upcoming weekend. We do have the Couples Conquer scheduled for February 10th, 2024!
November 6-10th: Bring a Friend Week!
We are offering GIFT BOXES for friends and families this holiday season. $150 for 6 weeks of training through the holidays. They’ll be boxes out front that will include a gift certificate - tshirt - kill cliff for anyone you choose. These will also be available for your friends or family to purchase themselves. *you will still receive your referral discount as well! Speak to Taylor Snyder about getting your friends started.
Tell your friends and family about this awesome deal, if they still want to do the BAFW then purchase gift boxes they can.
December 2nd - Bound Christmas Party from 6:30-8:30pm
details about food and event will be released soon
November 22nd & 24th - 8 and 9 am class only
November 23rd - NO CLASS
November 25th - 9am Class (Saturday)
December 22nd - no afternoon classes
December 23-25th - no classes
December 26th - TBD
February 10th - Couples Conquer Competition Details coming soon
February 23-25 - Elsi Enduro Last man standing running event in Ringgold Ga
CrossFit Journal of the Week: Seniors and Kids by Greg Glassman, 2002
”The needs of the elderly and professional athletes vary by degree, not kind. Where one needs functional competency to maintain independence, the other needs functional mastery to maintain dominance. Improved hip capacity will help a pro ball player’s throw to first; it will also reduce the chances of grandpa falling in the tub. The squat is the perfect tool for both.
Our kids and our seniors squat, deadlift, push-press, push-jerk, clean and jerk, snatch, pull-up, dip, push-up, bench press, back/hip extend, sit-up, and rope climb. The workout that challenges a prizefighter will have a toned down equivalent for anyone else. Less weight, fewer reps, more rest, whatever is required to allow exposure to the movements at a challenging but tolerable and intensity is all that is needed to accommodate most special needs.”
This Weeks Workouts:
Monday: Strength - Upper Body Push + Lower Body Pull | Sprint Repeats | Core Challenge
Tuesday: Gymnastics Skill Work | Power Snatch + Pull Up Bar Work
Wednesday: Olympic Skill Work: Clean and Jerk EMOM | Team AMRAP Workout from Wodapalooza Team Qualifier
Thursday: Gymnastics + Endurance EMOM35
Friday: Strength - Upper Body Pull + Lower Body Push | Interval work with Bike + Lunges + Wall Balls
