09/29/24 CrossFit Lake Wylie Newsletter

News & Notes 📰

🚨Apparel Pre-Order is LIVE! 🚨

We’re excited to announce our next CrossFit Lake Wylie apparel pre-order, and trust us, you don’t want to miss this one! We’re rolling out a fun, retro design on long sleeve shirts – with or without a hoodie (note: these are NOT sweatshirts!), T-shirts, or a woman’s flowy tank. Note: The T-shirts and women’s flowy tank might not be showing up today but it will be up soon so if you don’t want a long sleeve shirts just wait for the other options to show up on the store.

💥 Here’s the deal:
Pre-order is ONLY open from Sunday 9/29 through Wednesday 10/9, and due to limited inventory, this is your chance to snag these items before they’re gone!

🎉 Pre-order Perk:
Save $5 per item when you pre-order! Once the pre-order closes, any items available at the gym will be regular price, and colors and sizes will be extremely limited.

Don’t wait – get your gear and rep CFLKW in style! Click THIS LINK to order!!

Time to Refocus: Goal Setting Sessions & InBody Scans this October!

At CrossFit Lake Wylie, your success is our priority—and we want to remind you that as part of your membership, you get two free goal-setting sessions each year to help keep you on track! October is the perfect time to check in on your progress, set new goals, and get an updated InBody Scan to see how far you’ve come.

Whether you hit your goals from April (last time we did goal setting sessions) or feel like life got in the way, this session will help you refocus and create a clear path forward for the next 6 months. If you feel like you don’t have specific goals, this is the perfect opportunity to rediscover what you want to achieve next and how we can help get you there.

What’s included:

• Goal-setting guidance with a coach (Laurin or TJ)
• In-depth review of your InBody scan results (appointments only in October)
• Recommendations to keep you moving toward your fitness goals

Appointments start October 7—so don’t miss out! Lock in your free session and scan to celebrate your progress and get ready to tackle your next goal.

How to book:
Click here to secure your spot! Limited availability, so make sure to grab your time.

This is your chance to refocus, recharge, and get the most out of your membership. Let’s crush those goals together! 💪

Thank You for an Amazing Gym Social!

We had such a great time at our gym social last Sunday! 🎉 A huge thank you to everyone who came out—around 30 of you showed up, and it was such a fun evening! The food was amazing (as always) at La Poblanita, and we’re so grateful to have such an awesome local spot to gather and enjoy each other’s company.

A special shoutout to Nick, who not only planned the whole event but also gave a memorable speech and even partially shaved his chest for the occasion! 😄 It’s moments like these that make our community so special. Thanks again to everyone for coming out and making it a night to remember!

October Kettlebell Swing Challenge

Accumulate 1000 kettlebell swings (KBS) in the month of October. You can do any variation of a KBS. KBS you do in any workout count towards your total.

Make sure to log your reps in PushPress. Go to Workouts > Change the drop-down menu to October Kettlebell Swing Challenge.

This is not an all inclusive list.

American KBS
Russian KBS
Staggered Stance KBS
Single-arm KBS
Double KBS
KB Snatch
KB Clean

1000 reps / 31 days = ~32-33 per day

You don’t have to do all 33 reps at the same time or each day. It doesn’t matter how you get your reps done as long as you get them done! You can also choose to take rest days and just do more reps on other days. It’s up to you!

Let’s see who can do 1000 KBS in October!

September Mobility Challenge

This month, we’re focusing on mobility! Your goal is to accumulate 450 minutes of mobility work in September—that’s just 15 minutes a day. You can choose any type of mobility work that suits your needs, and feel free to switch it up throughout the month.

Make sure to log your minutes in PushPress. Go to Workouts > Change the drop-down menu to September Mobility Challenge.

We have 9 days left and here are the top 5 with Brad C. in the lead!

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Recent Member Wins 💪🏽🏆

• Nicole T. checked in to 100 classes.
• Charity M. checked in to 10 classes.

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!

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Birthdays this Week 🥳

• 10/1 Crystal L.
• 10/1 Kenyate B.
• 10/4 Raoul D.
• 10/6 Rachel P.

CrossFit Lake Wylie Anniversaries 🤩

• 10/2/19 Deb B. – 5 years
• 10/2/19 Bret B. – 5 years
• 10/1/21 Jagan S. – 3 years

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Nutrition & Wellness 🥑🧘🏽‍♀️🛌

Coach Brad’s Recipe of the Month – Epic Pancake Mix

Coach Brad has come through with another amazing recipe! We hope you guys try it out, and if you do please take a pic and tag us so we can reshare! Also, be sure to give Brad a shoutout for the recipe and tell him you want to see him make more videos for us! 😜

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Tell Me About CrossFit 📚👩🏻‍🏫

CrossFit is constantly varied, functional movement executed at high intensity.

The CrossFit Methodology Drives Unparalleled Results

“Our methodology is the driver of our unparalleled results, or what we call efficacy. What this means is: CrossFit actually makes people fit — and arguably we make them fitter faster and more safely than any program out there. These results are universal, predictable, and repeatable. The methodology works for everyone, can be scaled for anyone, and continues to work long term. This is not magic; it’s just what happens when you put in the work. Results follow. It’s how we revolutionized an industry, and changed millions of lives — and will change many millions more.” – YouTube video description

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Programming Summary 🏋🏽‍♂️

Monday: Today’s interval-style workout is meant to be five sprint efforts. The workout has double-unders, kipping pull-ups, push jerks, and alternating double-dumbbell front-rack lunges!

Intended stimulus:

• 2:00-3:00 per round.
• Sprint-style effort.
• 2:00-3:00 of rest per set.
• Try to perform each movement unbroken.

Tuesday: Today we’ll take on Nancy; this classic CrossFit benchmark workout with running and overhead squats tests your capacity through a moderate time domain and higher-skill conditioning.

Intended stimulus:

• Finish in 10:00-15:00.
• Classic CrossFit benchmark.
• Light loading for large sets of overhead squats.
• Fast but consistent pace on the runs.
• Retest from 06/26/23. A LOT of you did this workout year and your scores are in SugarWOD.

Wednesday: Today we have a fun combination of weightlifting (back squats) and max-rep gymnastics (ring dips) under fatigue.

Intended stimulus: 

• 5-10+ reps each round.
• :30+ for ring dips each round.
• Back squats at 60-70% of 1-rep-max.
• Same load across all 10 sets.
• Moderate loading with tomorrow’s deadlifts in mind.

Thursday: A classic heavy day with 5 sets of 3 deadlifts.

Intended stimulus:

• Heavy day relative to each athlete’s capacity.
• Repeat from 08/06/24.
• Perform one set every 3:00.
• Increase loading across as many sets as possible.
• Advanced athletes should aim to perform each set at 80% or higher.
• Beginner athletes will lift higher-rep sets at lighter loads.

Friday: Today you’ll hit a simple, lower-volume workout, so take the opportunity to move through the toes-to-bars, burpees, and wall-ball shots at a blisteringly fast pace.

Intended stimulus:

• Finish in 5:00-10:00.
• Toes-to-bars in 1-3 sets.
• Continuous movement on the burpees.
• Unbroken wall-ball shots.

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! 😎

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Upcoming Events 📆

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! We have a total of 11 teams registered so far!

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

Bring a Friend Week – Monday, October 21 – Saturday, October 26

CrossFit is fun but it’s more fun with friends. This is a whole week where you get to bring a friend or as many friends as you’d like so they get to experience CrossFit with you. They can come for free all week!

Don’t worry, we will make sure all the workouts this week are doable and not so technical for beginners (while still giving those of you with experience a challenge).

And for the exciting part…if your friend signs up for a membership you get $65 cash and your friend gets $65 off their first month! 🤩💵💰

Please send your friends this link to sign up.

• You can invite as many friends as you’d like.
• They can come as much as they’d like.
• They don’t have to come to the same class as you.
• Once your friends sign up we will send them instructions on how to reserve and check in to classes.

Member Appreciation Week – Monday, November 4 – Friday, November 8

Member Appreciation Week is back!! This is where we dedicate an entire week to celebrate you and show our appreciation for your support of CrossFit Lake Wylie! Each day will feature something special, and we can’t wait to make this week all about YOU.

Here’s what to look forward to:

• Monday: Kick off the week with free coffee provided by our friends at Resurrection Cup!
• Tuesday: Ashley Wilson from LifeStrong PT will be here offering free services all day, plus we’ll be providing everyone with a free O2.
• Wednesday: Enjoy a free chair massage from James Jones, starting at 6 am and throughout the day. We’ll also have free protein bars and other snacks
• Thursday: It’s gift day! All members will receive a special gift. 🎁  Don’t worry, if you don’t come on Thursday you’ll get your gift on Friday.
• Friday: Aceso PT will be offering free Normatec compression boot sessions throughout the day.

And don’t forget, every time you come to the gym during Member Appreciation Week, you’ll get a raffle ticket! The drawing for the grand prize will be held during our Friendsgiving Party on Saturday, November 9. You must be present to win! 😜

This week is our way of saying thank you—let’s make it a great one!

CrossFit Lake Wylie Friendsgiving Party – Saturday, November 9 @ 6 pm

Join us for our annual Friendsgiving Party at Shantil’s house! 🦃

We’ll provide the turkey, and everyone is invited to bring a side dish or dessert to share. Please RSVP on the event page on our private Facebook group, and we’ll also have a sign-up sheet for sides at the gym in the weeks leading up to the party.

Don’t forget, we’ll be holding a raffle for the grand prize from tickets earned during Member Appreciation Week! You must be present to win!

The address will be sent out via email the week of the event. We can’t wait to celebrate with everyone!

Foot and ankle health workshop – Thursday, November 14 @ 6:30 pm

More details to come!

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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 at Inov8 – use code CFLAKEWYLIE at check out. They offer everything from barefoot training shoes and lifters to running shoes and more, including the F-Fly shoe, perfect for CrossFit with its lightweight feel and wide toe box.
• 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 – 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.