Bound Newsletter 12.31.2023
Success is what comes after you stop making excuses. - Luis Galarza
New year - New you is the mantra for a lot of people starting January 1st. Unfortunately, that is statement is made by the same people, year after year. Because they don’t change, they don’t commit, they don’t create a strategy or plan, and they fail. This year, we will succeed. This year we will become better. This year we will reach our goals.
So beginning this year, I would love to sit down with our members to find out exactly what you want to achieve this year - weight loss, reaching a certain body fat percentage, showing up more, increasing your strength, learning new skills, be pain-free, whatever it is. Because how can we help if we don’t know?
Below you will find a link for our Athlete/Client Check-Ins, this is a Free service to sit down with a coach, do an Inbody scan, and talk about what you want to achieve. We’ll help create a plan and move forward.
I hope you take advantage of this opportunity….
2024 is the year of no excuses.
Bragging Board:
Cody Porter - 200lb Power clean
Dylan Porter - 255lb Power clean and jerk for 2 reps
Casey Linch - 215lb Power Clean and Jerk for 2 reps
Mary Lubbers - All the Double and push ups from last weeks workout!
Tyler Haygood - 205lb Squat Clean PR (30lbs!)
Upcoming Events|Schedule Changes|Coaches Calendar
January 1st - 8 and 9 am Class only
January 6th - 10 am Pregnancy and postpartum fitness seminar with Coach Tricia Wasielewski
an overview of training strategies and considerations during pregnancy and postpartum.
Some of the topics we’ll look at:
Mindset during pregnancy/postpartum and how that may affect training seasons
What scaling might look like during each trimester
Best practices in returning to training after birth
Diastasis- what it is, why we shouldn’t fear it, and what steps we can take to avoid making it worse
Common postpartum experiences that can affect training: ie incontinence, diastasis, prolapse, pelvic pain, etc + how to navigate those challenges
Everyone’s favorite- how to not pee during double unders (or other movements that put stress on the pelvic floor)
Sign up Below
February 10th - Marathon row Event for Love Organization
Teams of 4 (2 females / 2 males) - $240 per team
February 23-25 - Elsi Enduro Last man standing running event in Ringgold Ga
February 29th - The Open Starts
March 1-7-14 will be the Friday Night Light Events
April 27th - Bound Brawl Team Competition
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.
Crossfit Journal Article of the Week: CrossFit - The First CrossFit Cert - Anaerobic vs Aerobic by Greg Glassman
This Week’s Workouts:
Monday: Team Workout - Wall Balls + Bar Muscle Ups + Hang Power cleans
Tuesday: Whole Body Strength Day | Team 2K Row
Wednesday: Strength - Front Squat | Box Push/Sled + Strict Pull-ups + V-ups
Thursday: Whole Body Strength Day | Bike Sprints
Friday: Bench Press | Chipper of Rowing + S2O + TTB + BJSD + DL + Bike
Saturday: Team Wod
