-45 to 60 minutes a day is all you need
-Upcoming events, Calendar
-CFJ: The benefit of team sports through CrossFit for adults
-Upcoming Training Week Video
-Bound Build: Just adding 5lbs to each workout builds strength

-Athletes Competing and Graduating
-Bragging Board
-Upcoming Schedule,Events,Coaches Calendar
-New Videos on Upcoming Bound Build Cycle
-New Weekly Training Video
-CFJ: Injured? Don’t Skip The Gym

-Top Performances for 24.3
-Welcome 2 new babies!
-Upcoming Training Cycle Leading to HERO MONTH
-AFJ Article of the Week: functional movements
-Photos of 24.3
-This week’s training

-Expectatin meets reality
-24.2 Open performances
-New Member, Birthdays
-Upcoming Schedules
-CFJA: Nutrition - Make every calorie count
-This Weeks Training

-Open 24.1 top performers & photos
-Upcoming Bdays, Schedule, Events
-CF Article: Health, Longevity, and Superaging
-This Weeks Training

-Elsie Enduro “Suffering with joy in our hearts”
-Upcoming Bdays, New Members
-Friday Night Light Format for March 1,8,15th
-”Why should you sign up for the Open” article
-This weeks training

-Bound Brawl registration is open as a competitor and volunteer
-Adversity
-Bragging Board
-New Member
-Birthdays
-Upcoming Schedule,Events,Coaches Calendar
-Education Video of the week: High Intensity exercise and the Brain
-This weeks training

-Sufficient Fitness
-Marathon Row completed
-Clean and Jerk PRs
-Upcoming Races, Events, CrossFit Open
-Education: Dr. Stuart McGill and Dr Peter Attia talk about low back pain and the McGill big 3 exercises.
-Upcoming Training Program

- Bragging Board Updates
- Article on Nutrition “avoiding metabolic derangement” by Greg Glassman
- Upcoming Events “marathon row” schedule Feb 10th
- Upcoming week of training

-Welcome New Members
-Upcoming Bdays
-Bragging Board PRs
-Upcoming Events/Comps/Coaches Calendar
-Featured Article - How Long Can You Handstand It? by Jeff Tucker
-This Weeks Workouts

- Congratulations to Mary Saunders on her engagement!
-Bragging Board - Logan Brown, Sydney Hightower, Mia Parker competed at Fittest of the Coast this past weekend
-Upcoming Events, Schedule, Coaches Calendar
-Article of the Week: Endurance Training with Dr. Andy Galpin
-This Week’s Training Outline
-The Bound Built Program is getting a facelift. An 8-week program to prepare for the first Barbell collective lifting competition. 3x days a week. Focus on the big lifts and lifting big weights!

-Bragging Board PRs all WEEK!
-Upcoming Schedule of Events
-MLK Day Regular Schedule
-CFJArticle: What CrossFit is to me
-Upcoming Workouts
-Gym transition to GoWod for mobility

-12.23 Class Photos Available
-OnWard Physical Therapy (Kristen Humphries) adds location at CFB
-GOWOD App will be the new stretching app for CFB
-Upcoming Birthdays
-Bragging Board
-Upcoming Events, Schedule, Coaches Calendar
-CFJ Article of the Week: What is Fitness
-This Weeks Testing Week!
-What to expect the next 5 weeks leading up to the Open

-Welcome Jackson Chambers!
-Upcoming New Years schedule
-New Moms Seminar January 6th with Coach Tricia!
-Bragging Board
-CFJA: He cured his diabetes
-This weeks Workouts

-Don’t create excuses to not exercise this Christmas.
-Matt Schuster Testimonial
-New Members
-CF Journal Article: A Great CrossFit Coach
-Upcoming Holiday Schedule (couple of changes this F/Sat)
-This Weeks Workouts (New 12 Days of Christmas Workout)

-Chrissy Concepcion Testimonial
-Bragging Board: Nutrition Challenge Winners
-Upcoming Holiday Schedule and events for Q1 2024
-CFJ Article: Is CrossFit too Intense for me
-Upcoming Workouts

-Client Testimonial Jeb Buffington
-Upcoming Schedule for holidays (Saturdays are 9 am now)
-CFJ Article: The Devil is in the Diet
-Upcoming Workouts

-Jamie Spratlin Testimonial
-Upcoming Schedule Changes (Saturday Class 9am)
-CFJ: Cancer loves Cookies
-Upcoming Workouts

-A Time to Talk by Robert Frost
-This weeks schedule/coaches calendar
-Bragging Board
-CFJArt: Arthritis - gotta keep moving
-This weeks workouts and upcoming strength cycle.