Bound Newsletter 3.18.2025
Congratulations to Amber and Jonathan Payton on getting married this weekend!
2025 CrossFit Open has come to an end.
Recap: The 2025 CrossFit Open Workouts
This year’s CrossFit Open, despite being only three workouts, was one of the best tests to kick off the season in a long time. Each workout challenged a different aspect of fitness, making for a well-rounded competition.
Workout 1 was all about pure engine—if you didn’t have the capacity to push through, you were left behind. Workout 2 struck the perfect balance of skill and work capacity, testing both strength and stamina in a way that separated the field. Finally, Workout 3 demanded it all: the ability to start and finish strong on the rower, the strength and skill to cycle the barbell efficiently, and the endurance to maintain a steady pace through the wall walks.
From start to finish, the 2025 Open was a true test of fitness, setting the tone for the season ahead.
Top Male/Female Performers for CrossFit Bound:
Male:
Grant Griffin
Ean Parr
Jeb Buffington
Matt Link
Ryan Allen
Female:
Nicole Corey
Abbe Gerleman
Katie Allen
Mary Turner
Natalie Gordon
🚨 Upcoming Gym Programming Updates 🚨
🔹 Performance Track: Building Resilience
Over the next 7 weeks, we’re focusing on making our bodies resilient by incorporating tempo strength work and aerobic conditioning—all in preparation for Hero Month in May!
✅ Odd Weeks: 3 days of Functional Bodybuilding (Upper | Lower | Whole body) + 2 days of Olympic Lifting & CrossFit/Conditioning
✅ Even Weeks: 2 days of Functional Bodybuilding (Upper | Lower) + 3 days of Olympic Lifting & CrossFit/Conditioning
🔹 Build Track: “Hang Tough Strength Cycle”
A 4-week strength cycle designed to develop explosive power, unilateral strength, and serious pulling power—all centered around the hang position and heavy deadlifts.
💥 Structure:
🔹 Day 1 – Snatch variations + Unilateral lower/upper body strength
🔹 Day 2 – Clean variations + Unilateral lower/upper body strength
🔹 Day 3 – Heavy deadlifts + Olympic lift technique + Core work
Get ready to hang tough, lift heavy, and dominate these next few weeks! Let’s get to work!
Upcoming Birthdays:
-Cody Porter March 21
-Kerry Aponte March 23
-Mary Turner March 28
-Nicolas White March 29
-Brian Chambers March 30
-Jim Blackhall April 6
-Kelli Cox April 7
-Fatih Sen April 13
-April Zahcaris April 14
-Katherine Garey April 15
Upcoming Anniversary:
1-Year
-Cody/Sydney Cobb March 25
-Francis Rivera. March 27
-Kalob Apodaca April 2
-Hayden Venable. April 9
2-Year
-Cody Porter March 27
-Dylan Porter March 27
-Antony Korah April 14
-Braelyn Barrett April 14
3-Year
-Steven Shaw March 28
4-Year
-Brooklyn Shaw April 14
Upcoming Schedule, Events, Etc
Pensacola Beach Brawl Spring: March 22-23, 2025
Website/Registration HERE
CF Journal of the Week: CrossFit and the Interference Effect
by: Stephane Rochet CF-Lv3
Traditional fitness wisdom once dictated that strength and endurance training should be separate to avoid the “interference effect,” where endurance work was believed to hinder strength gains and vice versa. CrossFit challenged this outdated approach by blending strength and conditioning within the same workouts, maximizing both in a way that traditional split routines cannot. While CrossFit incorporates pure endurance and heavy lifting days, its signature mixed-modality met-cons effectively bridge the gap, developing both aerobic and anaerobic capacity. This method yields superior fitness adaptations without excessive interference, preparing athletes for real-world demands where strength and endurance must coexist seamlessly.
High Protein - Low Carb - Low Fat Quesidalla
Macros (Approximate)
Calories: ~270
Protein: ~40g
Carbs: ~10-15g (varies by tortilla)
Fat: ~4-6g
Ingredients (1 Serving)
1 low-carb tortilla (e.g., Mission Carb Balance, Egglife wrap, or homemade almond flour tortilla)
4 oz grilled chicken breast (diced or shredded)
¼ cup fat-free shredded cheese (mozzarella, cheddar, or a mix)
1 tbsp non-fat Greek yogurt (as a sour cream substitute)
1 tbsp salsa (optional for flavor)
¼ tsp garlic powder
¼ tsp cumin
¼ tsp smoked paprika
Cooking spray or nonstick pan
Instructions
Heat a nonstick skillet over medium heat and lightly spray with cooking spray.
Place the tortilla in the skillet and sprinkle half of the cheese on one side.
Add the cooked chicken breast on top and season with garlic powder, cumin, and paprika.
Sprinkle the remaining cheese on top of the chicken.
Fold the tortilla in half and press down gently with a spatula.
Cook for 2-3 minutes per side until golden brown and crispy.
Remove from the skillet, slice, and serve with non-fat Greek yogurt and salsa.
