News & Notes 📰
Celebrating a Huge Milestone: 1000 Workouts!
We are absolutely excited to announce a major milestone within our CrossFit Lake Wylie family! A huge congratulations to AC for smashing through the 1000 workouts mark! 🎉
Since joining our community back in October 2017, she has shown incredible dedication, perseverance, and a whole lot of heart. Even though we didn’t always enforce check-ins, we know she’s done well over 1000 workouts. This milestone is a true testament to her commitment and hard work.
To celebrate this huge milestone, we awarded her a custom CrossFit Lake Wylie 1K+ Workouts Committed Club 2024 YETI and the special gold foil committed club t-shirt. These goodies are just a small token of our appreciation for her dedication to her fitness!
Join us in celebrating her accomplishment and let her journey inspire you to keep pushing towards your goals. Here’s to many more milestones and a lot more fun along the way!
We’re all so proud of you AC! 💪🥳
Celebrating Shawne and Justin’s DEKA Achievement!
This past weekend, members Shawne and Justin showcased their incredible fitness at the DEKA competition in Charlotte, NC. DEKA, designed by Spartan, is a fitness challenge that tests overall fitness through ten functional training zones, each preceded by a 500-meter run, making for a total 5K running distance. These zones include exercises like the Ski ERG, Farmers Carry, Air Bike, and the RAM Burpee, all aimed at pushing participants’ endurance, strength, and coordination to the limits.
Shawne and Justin completed the competition in an impressive ~40 minutes, securing 5th place overall in their age group. Their outstanding performance put them at the top of the leaderboard, demonstrating their dedication and hard work.
Congratulations Shawne and Justin on this remarkable achievement!
Custom Sports Bra Pre-Order Update
We are trying really hard to fulfill this order. We are now extending the order until this Friday, June 28 to try and get the necessary orders to move forward. We need a minimum order of 25 sports bras and have only received 8. If we are not able to meet the minimum requirement we will be issuing refunds to everyone who placed their pre-order via WheelPay.
If you haven’t ordered yet, please go into the WheelPay app and click on the Pre-Order tab to order yours!
New Floor Scrubber for a Cleaner Gym! 🧼✨
We’re thrilled to announce a recent improvement at CrossFit Lake Wylie: we’ve finally upgraded to a floor scrubber! This investment is part of our ongoing commitment to excellence and maintaining a clean, welcoming environment for all our members. Cleanliness is a top priority, and this new addition will help us keep our gym in tip-top shape. Thank you for being part of our community and sharing in our dedication to continuous improvement!
Exciting New Product Alert: Jocko Hydration Drinks!
Jocko Hydration drinks are now available at our gym! Recently, at the CrossFit Affiliate Summit, we had the chance to try these fantastic drinks, and we absolutely loved them. If you’re a fan of LMNT (which we are also working on getting in stock), you’re going to love Jocko Hydration drinks.
These drinks are perfect for anyone who sweats a lot during their workouts and needs to replenish essential electrolytes. Staying hydrated and maintaining electrolyte balance is crucial for peak performance and recovery, and Jocko Hydration drinks are designed to help you do just that.
To make a purchase, simply use the WheelPay app. Stay hydrated, stay strong, and keep pushing your limits!
June Sit-Ups Challenge
Accumulate 1500 sit-ups in the month of June. You can do any variation or modification of a sit-up and switch the variation/modification as much as you’d like. Sit-ups you do in any workout count towards your total. Refer to the PushPress app for more details.
There are 7 days left and here are the top 5 results so far!
Recent Member Wins 💪🏽🏆
- Allison R. checked in to 50 classes.
- Steven E. checked in to 10 classes.
- Leslie M. checked in to 50 classes.
- Brad Cooke checked in to 250 classes.
- Rebecca F. checked in to 25 classes.
- Caroline E. checked in to 25 classes.
- Stefani C. checked in to 10 classes.
- Staci M. hit a split jerk PR.
- Cori S. did her first handstand hold against the wall.
- Rachel P. hit a push jerk 3 RM.
- Esther R. did 30′ box jumps.
- Jesse B. did 3 toes-to-bar.
- Nikki hit a deadlift 3 RM and a PR on double unders.
We’re extremely proud of all these members for accomplishing great things!
*Remember to let a coach know if you hit a PR so we can highlight you each week. We know this is not an all-inclusive list of wins so be sure to share your wins with a coach so we can celebrate you!
Birthdays this Week 🥳
- 6/24 Seth N.
- 6/25 Kirk S.
- 6/25 Ashley P.
- 6/26 Allen R.
- 6/27 Tory H.
CrossFit Lake Wylie Anniversaries 🤩
- 6/28/23 Brenda S. – 1 year
Nutrition & Wellness 🥑🧘🏽♀️🛌
Frictionless Fitness: Make Health Your New Easy Button 🔴
The value of pre-deciding
The quality of your decisions shapes the quality of your life. Consider this: research shows we make an average of 35,000 decisions daily! That’s a lot!
Are you feeling overwhelmed? Here’s a powerful strategy to make healthy choices the easy choice: pre-decision.
Pre-decision reduces friction, helping you align actions with your goals and desires. Here at CrossFit Lake Wylie, we focus on 4 core health habits. Let’s explore how pre-decision can be applied to each:
- Nutrition: Pre-plan meals, decide on healthy restaurant options, and choose water over sugary drinks.
- Daily Movement: Schedule workout days, find an accountability partner, and pre-commit to a post-meal walk.
- Sleep: Set a consistent bedtime and wake-up times.
- Mindfulness: Decide on a morning routine and pre-plan breathing exercises for stressful moments.
Unexpected challenges are normal in life, so it is important to preplan solutions.
A key strategy is to identify potential barriers and pre-plan solutions:
- No childcare for the gym? Plan home workouts!
- Traveling on the weekend? Research nearby fitness options and plan what restaurants you will eat at so that you can look over the menu beforehand, helping you make the healthiest choice.
Pre-decision reduces, not eliminates, friction.
Remember, there will be moments when motivation dips. Don’t let short-term desires derail your long-term goals. Mel Robbins’ 5-second rule can help; count down 5-4-3-2-1 and take action when faced with resistance. (This book is highly recommended!)
Whether it’s getting out of bed for a workout or sticking to your healthy meal plan, pre-decision and consistent action will move you closer to your best self!
Ready to unlock your full potential? All you have to do is book a consultation and through our nutrition program, we will provide support and accountability and help you create a personalized plan for effortless health choices.
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Understanding CrossFit’s Definition of Fitness
Certified CrossFit Coach (CF-L4) Denise Thomas explains the definition of fitness.
Denise dives into CrossFit’s definition of fitness and why our workouts vary in length. CrossFit emphasizes a balance of short, medium, and long workouts to develop well-rounded fitness. Short workouts build speed and power, medium workouts enhance endurance and stamina, and long workouts improve overall cardiovascular health and mental toughness. This variety ensures you’re not just excelling in one area but becoming fitter and more capable overall. Embrace the variety, as each workout serves a purpose in your fitness journey!
Programming Summary 🏋🏽♂️
June Focus: Conditioning
Monday: A conditioning-focused running and double-under couplet.
Intended stimulus:
- 18:00-25:00.
- Runs in 3:30-5:00.
- Double-unders in :45-1:30.
Tuesday: A 7-minute sprint effort with a mix of pull-up variations to work through before going for as many wall-ball shots as possible in the remaining time.
Intended stimulus:
- First set of pull-ups in under 1:30.
- Second and third sets in under 2:00 each.
- 1:30-4:00 to complete wall-ball shots.
- Accumulate 30-90 wall-ball shot reps.
Wednesday: This week’s HEAVY day with a clean, front squat, jerk complex.
Intended stimulus:
- Rest 3:00 between sets.
- Start at a moderate load and build.
- Athlete’s choice of clean and jerk variations (push vs. split jerk and power vs. squat clean).
- Complex must be completed unbroken with touch-and-go cleans.
Thursday: Today’s workout is a time priority triplet of deadlifts, push presses and strict handstand push-ups.
Intended stimulus:
- 5-9 rounds.
- Light-to-moderate barbell load.
- Deadlifts in :20-1:00.
- Push presses in :10-:30.
- Strict handstand push-ups in :10-1:15.
Friday: A partner workout dedicated to the soldiers who died during Operation Red Wings. Running, toes-to-bars, burpee box jumps and goblet squats.
Intended stimulus:
- 25:00-35:00.
- Run in 5:00-7:30.
- Toes-to-bars in :15-:30.
- Burpee box jumps in :40-1:00.
- Goblet squats in 2:00-3:00.
Saturday: Fun partner WOD!
No single workout can develop all aspects of fitness and training different time domains helps develop different metabolic pathways. That’s why CrossFit workouts vary daily.
Effectively harnessing elements of variance is key to developing a broad fitness. Keep showing up so you can be the best and fittest version of yourself! 😎
Upcoming Events 📆
Bring a Friend Week – Monday, July 15 – Saturday, July 20
CrossFit is fun, but it’s even better with friends! From July 15th through the 20th, you have the chance to bring a friend—or as many friends as you want—to experience CrossFit with you, completely free all week!
Rest assured, we will ensure that all the workouts this week are accessible and not too technical for beginners, while still offering a challenge for our seasoned members.
Here’s the exciting part: if your friend signs up for a membership, you’ll receive $65 cash, and your friend will get $65 off their first month! 🤩💵💰
Please share this link with your friends to sign up.
- Invite as many friends as you’d like.
- They can attend as many classes as they want.
- They don’t have to attend the same class as you.
Once your friends sign up, we will send them instructions on how to reserve and check in to classes. Let’s make this week exciting and welcoming for everyone!
Aceso PT Workshop – Saturday, July 13 10 am
More details to come!
Injury Screenings by Carolina Movement Doc – Thursday, July 25, 5 – 7 pm
Dr. Scott Jablonka from Carolina Movement Doc is coming back to perform FREE injury screens from 5 – 7 pm. We will have a link to sign up for a slot during this time. Classes will still go on during this time.
Shoulder Workshop by Carolina Movement Doc – Thursday, August 29 at 6:30 pm
We have another workshop brought to you by Carolina Movement Doc. This time is for shoulder mobility! The 6:30 pm class will be replaced by this free workshop to provide you some valuable information to get those shoulders moving well.
Pickle for a Purpose – Saturday, August 24, 10 am – 4 pm
Do you love to play pickleball or have you been interested in trying it out? Rise Together International is hosting an inaugural ‘Pickle for a Purpose’ Pickleball Tournament in Charlotte on August 24th from 11:00-4:00. Whether you are a seasoned pro or new to the game, there’s a place for you on the courts! They are hosting a skills clinic the morning of the event from 10-10:30 for $10.
Location
Charlotte Tennis & Pickleball
8401 Sharon Lakes Rd.
Charlotte, NC 28210
We are trying to get teams from CrossFit Lake Wylie signed up!! Many people have expressed interest in playing pickleball and this is the perfect opportunity. Even better, they will provide the paddles!!
Tickets for teams of two are $150. Your ticket include access to a beer & wine open bar (including non-alcoholic beverages) and food. There will be a food truck & cash bar available at the event for spectators. Spectator entry is free. In addition to the tournament, they will have a raffle/auction, open-play court, vendor booths & more to enjoy!
All proceeds go to the non-profit organization, Rise Together International. Their mission is to empower families in underdeveloped communities to build a brighter future by providing access to quality education, medical care and entrepreneurship training.
To learn more details about the tournament or sign up for a spot on the courts, click here.
CrossFit Lake Wylie is a proud sponsor of a dedicated Pickleball Court.
Register for Beers & Burpees – Saturday, October 12 – 12:20 pm and 1 pm Heats
We’re one of the co-host gyms for the 14th Annual Beers & Burpees Charity Event on Oct 12 in Charlotte/Indian Land. This event supports the local non-profit Changing Lives Together Foundation (www.cltfoundation.org) and last year the event had 1,068 athletes and raised $138,000. It’s a boot camp style partner workout with Standard, Scaled and Competitive workout options and the drinking is optional.
Registration is open and we’re trying to get our members to sign up for the 12:20 & 1:00 pm heat times soon so we can work out together! SUPER Early Bird pricing is in effect now but ends on April 8.
Members are looking for partners so please post in our private FB group to find someone to partner with!
It’s 2-person teams and each person gets a t-shirt/tank top and 6 craft beers per team. Heats are from 9 am to 6 pm with live DJ, games, activities, vendors, food trucks, craft beer garden and a kid’s Brownies & Burpees Heat at 1:40 pm.
To register go to — www.beersandburpees.com/register
Member Perks 🤩
Being a member of CrossFit Lake Wylie has it’s perks and here are all the discounts and benefits you get for being part of our gym family!
- Get 15% off at Thorne. You can get anything from prenatal vitamins and probiotics to creatine, whey protein, health tests and so many other high quality supplements.
- Save 30% on your CrossFit Lake Wylie membership by using your HSA/FSA dollars to pay for your CrossFit Lake Wylie membership.
- Get 10% off a GOWOD Premium subscription. Get in touch with one of our coaches! Our partnership with GOWOD will enable you to receive a subscription link that will save you 10% on your subscription!
- $1 per minute massages with James Jones from Zenergy Massage Therapy ($60/60 mins or $90/90 mins). Just let him know you’re a member of CrossFit Lake Wylie and show him your active membership in PushPress (click Memberships in the PushPress app). Text (803) 526-3550 or book your appointment here.
- Get 10% off at WOD & DONE or use code CFLW at check out for discounts on:
- Hand protection grips
- Finger tape
- Pre-cut thumb protection tape
- Callus shaver
- And more!
- Get $10 off your first bag of Modballs clean energy bites or use code CFLW at check out. They have two flavors, almond coconut and peanut butter, which has been described as a healthy Reese’s Pieces. 😋
- Get one free InBody scan ever quarter. Scans will be done every January, April, July, and October. Please be sure to get your scan done to keep track of muscle mass and body fat percentage to ensure you’re making the right progress. InBody scans need to be done prior to working out and preferably early in the morning. Nutrition clients get a free scan every month.
- Save $$ and help our community grow. Check out our Referral Program and thank you for your support.
- Check in at least 16 times (12 for Masters) a month and you make it to our Committed Club! If you make it each month your name goes in the monthly drawing for a prize.
