Crossfit Bound

🔥 TODAY’S WORKOUT: DT 🔥

“DT” is one of the most iconic barbell workouts in CrossFit—and workouts like this remind us why preparation matters.
Before intensity comes preparation.

Today’s warm-up is designed to:

✔ Increase core temperature
✔ Activate the posterior chain and shoulders
✔ Reinforce movement mechanics
✔ Prepare athletes for efficient barbell cycling under fatigue
The goal isn’t just to “get sweaty” before the workout.

It’s to move better, stay safer, and perform at a higher level once the clock starts.
And just as important:

Choosing the correct loading matters.

For most athletes, the right stimulus for DT happens around 50–60% (or less) of your 1RM, allowing consistent movement, quality mechanics, and sustainable intensity throughout all 5 rounds.

Too heavy = poor movement, excessive breakdown, and missing the intended training effect.

Appropriate scaling = better pacing, safer movement, and improved conditioning adaptation.
Intensity is relative.
The stimulus is the goal.

🔥 DT
5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overheads
155/105

Move well. Stay composed. Respect the barbell.

Big thank you to Gabriel Jorge for dropping in with us at CrossFit Bound while visiting Georgia! 🙌

“I came to Georgia on vacation to visit my family for two months, and during that time I worked out at CrossFit Bound. I started slowly, going three times a week, but after seeing everyone putting in the effort and training every day, I decided in the second month to start going daily.

Today was my last workout, but during this period I really felt an improvement in my performance, especially thanks to the coaches and the experienced members, who were always there to help me.

I highly recommend this place, and when I come back to Georgia, I will definitely return to this box.”

Gabriel, we loved having you in the gym. Your consistency and energy didn’t go unnoticed, and it was awesome to see your progress in such a short time. Safe travels, and we’ll be ready for you when you’re back! 💪

Busy schedule? You’re exactly who we’re built for.

Between work, kids, and everything in between—it’s easy to put your health on the back burner.

But here’s the truth:
You don’t need more time.
You need a better system.

At CrossFit Bound, we help busy parents:

✔ Get effective workouts in under an hour
✔ Follow structured, coached training (no guesswork)
✔ Stay accountable with a supportive community
✔ Build strength and energy for life outside the gym

Because being fit isn’t just about you—it’s about showing up better for your family.

More energy.
More patience.
More confidence.

You take care of everyone else.
It’s time to take care of yourself too.

Friday check-in. How did you show up this week?

Did you stay consistent… even when it wasn’t convenient?

Did you push a little harder than last time?

Did you keep the promise you made to yourself?

Progress isn’t about perfect days — it’s about stacking small wins over time.

Finish the week strong. Then come back even better next week.

If you’ve been thinking about getting started, this is your sign.
Register for a free class with the link in the bio — come see what you’re capable of.

Friday check-in. How did you show up this week?

Did you:
✔️ Lift a little heavier
✔️ Move a little faster
✔️ Stay a little more consistent

Progress isn’t about perfection—it’s about stacking small wins day after day.
Finish the week strong. Get uncomfortable. Earn your weekend.
And if you haven’t started yet… today is your day.

🔥 Join us for a 7-day FREE trial and see what you’re capable of.

EarnIt

Eyes up.
Grip tight.
Pull.
No hype. No noise. Just work.

Strength isn’t built in comfort — it’s built in moments like this. Focused. Intentional. Earned.

One rep at a time.

🌟 Athlete of the Month: Hannah Spratlen 🌟

Hannah’s journey at CrossFit Bound is a powerful reminder that training is about more than fitness—it’s about growth, resilience, and self-belief.

Introduced to Bound by her mom (a member for nearly 10 years), Hannah didn’t walk into the gym confident or experienced. She walked in intimidated, unsure, and having never touched a barbell. But inspired by strong female athletes and driven by curiosity, she decided to show up anyway.

Over time, the gym became more than a place to train—it became her outlet.

CrossFit helped Hannah navigate anxiety, regain control during a difficult season of life, and learn what true discipline means: showing up on your best days and your worst. Through consistency, training became her anchor—especially during stressful school weeks—giving her clarity, confidence, and balance.

She’s especially proud of her gymnastics progress, recently achieving large sets of toes-to-bar and kipping handstand push-ups, and she’s developed a healthier, more empowering relationship with her body—one rooted in strength, fueling, and capability rather than appearances.

With the support of her family (especially her mom), Hannah continues to build strong systems that allow her to balance school, life, and training—while chasing big goals like maintaining a 4.0 GPA, transferring to the University of Georgia, earning her first bar muscle-up, and back squatting 200 lbs.

Hannah embodies what it means to commit to the process, trust the work, and grow through training—inside and outside the gym.

👏 Congratulations, Hannah! We’re proud to have you as part of the Bound community.

Be strong. Be courageous.

No one’s coming to save you.
No shortcuts. No excuses.
Just you, the weight, and the decision to keep going.

Strength is showing up when motivation is gone.
Courage is taking another step when quitting feels easier.
Every rep is a choice. Every day is earned.

You don’t need to feel ready.
You need to be relentless.

Be strong in the grind.
Be courageous in the struggle.

This is where you’re built.

TODAY’S WORKOUT 🔥

Strength ➝ Power ➝ Grit.

A) Overhead Squat
5 x E2MOM10
Moderate–Heavy Load
Tempo: 21X1
👉 Control the descent. Own the bottom. Explode up.

B) Conditioning
6 Sets ⏱️
• 21/16 Cal Row
• 15 Wall Balls (20/14)
• 9 Power Snatches (95/65)
Rest 1:1
Time Cap: 30 min
👉 Sustainable pace. Sharp movement. Consistent output.

C) Core Finish
• 30–50 Barbell Rollouts

Because strength doesn’t stop when you’re tired.
This session tests mobility, strength under fatigue, and engine—exactly how we build durable athletes.

💥 Want in? Try CrossFit Bound for FREE
Link in bio.

StrongUnderPressure TrainWithPurpose