News & Notes 📰
Celebrating 11 Years: A Night to Remember 💙
This past Saturday, we celebrated another incredible year at CrossFit Lake Wylie with our 11-Year Anniversary Party, and what a night it was! The venue looked stunning, but not nearly as stunning as all of you – seeing everyone dressed to the nines truly made the evening extra special.
We enjoyed a delicious dinner featuring chicken marsala, mashed potatoes, brussels sprouts, and even chicken fingers for the kiddos. Dessert was a highlight, with all the treats handmade by Nikki and me, a labor of love we were so excited to share with you. Nikki also made some incredible mocktails that were such a hit they didn’t last at all!
Of course, the highlight of the evening – and what I personally look forward to the most – was our Awards Ceremony. This is the moment we get to celebrate the individuals who make this community so special. Some awards are chosen thoughtfully by our coaching team, and others come from the voices of our entire community. This year, we introduced the Core Value Awards as part of the Athlete’s Choice Awards. It was an absolute honor to present those awards, knowing they reflected the heart and spirit of our gym through your votes.
A huge thank you to our amazing photographer and member, Rachel Price, for capturing the magic of the evening. We are so grateful for your talent and the beautiful memories you created for us. To view the pictures of the event click HERE.
I want to express my deepest gratitude to my best friend and member Nikki Steponkus, whose vision made this entire celebration possible. Nikki made the plans, crafted the lists, and essentially led the way to bring it all together. Her determination is unmatched – even after fracturing her ankle in three places the morning of the event (while walking her dog), she powered through with the mindset that “the show must go on.” Despite my efforts to send her to urgent care, Nikki stayed to make the evening perfect, and I can’t thank her enough for her dedication and love for this community.
A huge thank you goes out to member Sarah Murphy, who offered the event space, allowing us to host this amazing party. I also want to extend my gratitude to coaches Greg, TJ, and Brad for helping with the setup, and to coach Micah, Rachel, and Tyler for stepping up to help with cleanup. A special thank you to coach Laurin as well for capturing even more photos and videos to ensure we can share the wonderful evening on our social media. And, of course, a big thank you to the staff and chef team of Camp Thunderbird for their incredible service and hospitality!
This annual celebration isn’t just about the awards or the dinner; it’s about honoring the milestone of staying in business for another year. Running a CrossFit gym is extremely challenging, but it’s also incredibly rewarding because of all of you – our amazing members and coaches. Every person who pours their energy, heart, and support into this community makes it possible for us to keep going. This party is our way of saying thank you to every one of you.
A big congratulations to Bree Barton, who won the raffle for a custom barbell! Bree must be one of the luckiest people around, having also won the drawing at Friendsgiving. Congratulations, Bree – we are thrilled for you!
At the end of the Awards Ceremony, I was left absolutely emotional by a surprise from all the coaches. They put together a beautiful video featuring members and coaches expressing their gratitude for my efforts and congratulating the gym on reaching this milestone. Although I haven’t owned the gym for all 11 years, I’ve been here since day one as a member and have had the privilege of being part of this community for 11 years. Never in my wildest dreams did I think I’d have the honor of leading CrossFit Lake Wylie as its owner, but God had an amazing plan for my life, and I’m so grateful to be here.
To our coaches, thank you for leading incredible classes, for your commitment to developing your skills, and for being such outstanding leaders in the gym. Your encouragement and support are a cornerstone of what makes our community so great. We are stronger because of you, and I couldn’t be more proud of the team we have.
This year’s party was an unforgettable celebration of the incredible people who make up CrossFit Lake Wylie. Thank you to everyone who attended, who contributed, and who continues to be part of this amazing journey.
For those who couldn’t be there or want to relive the moment, I’m sharing the surprise recognition video the coaches created below. I hope it touches you as deeply as it touched me.
Here’s to many more years of serving this incredible community. From the bottom of my heart, thank you.
With gratitude,
Alie
🏆 And the Athlete’s Choice Awards and Coaches’ Choice Awards Winners Are…
Coaches’ Choice Awards
Rookie of the Year: Stefani C.
Newcomer: Rony M.
Silent but Deadly: Haochen G.
Geardo: Jesse B.
Miss Consistency: Mary W.
Mister Consistency: Raoul D.
Swole-mates: Bree B. & Ben H.
Gumby: Sarah Mc.
The Fighter – Female: Carrie C.
The Fighter – Male: Jagan S.
Energizer Bunny: Nikki S.
The Most Competitive: DaShauna B.
Most Likely to Cherry Pick: Shantil T.
Always Late: Tracy R.
Drama Queen: Rachel P.
Drama King: Brad C.
Female Transformation of the Year: Ashley W.
Male Transformation of the Year: Garrett C.
Female Most Improved: Dawn C.
Male Most Improved: Nick H.
Female Athlete of the Year: Christine B.
Male Athlete of the Year: Ben D.
Athlete’s Choice Awards
Gym Fashion Icon: Brad G.
ChalkAholic: Shantil T.
Gym Comedian: Nick H.
Dancing Queen: Tracey S.
Coach Who Inspires You to Move Better: Micah P.
Coach That Encourages Fun & Laughter: Greg F.
Coach Who Helps You Realize Your Potential: Laurin V.
Meanest Coach: Laurin V.
Nicest Coach: TJ
Master Craftsman – Excellence: Jack D.
Spirit Of CrossFit Lake Wylie – Integrity: Raoul D.
Heart of Gold – Caring: Ben D.
Welcoming Spirit – Community: Carrie C.
Note: In the chaos of it all, I forgot to sign all the awards. If you’d like yours signed (some people do), just bring it in and I’ll take care of that for you!
🚨 Reminder: Get Your January Scans Done! 🚨
Start the year strong! Our brand-new InBody machine is set up and ready to help you kick off 2025. 🎉 Whether you’re tracking your progress, setting new milestones, or just curious about where you stand, make sure to get your January scan in soon and stay on top of your goals!
🎯 Need Guidance? If this is your first scan, or if you’d like help setting goals, schedule a goal-setting session with a coach!
💥 Saturday Workouts with a Personal Touch: Updates! 💥
Our ambassador-inspired Saturday WOD tradition continues and here’s what’s coming next!
📅 January 18
Due to last week’s icy roads, we had to cancel class, but we’re thrilled to announce that Ben’s workout, “Golden Grit”, has been rescheduled for this Saturday! In honor of Ben, who was recently awarded Male Athlete of the Year and the Heart of Gold award, this WOD is a true test of strength, endurance, and teamwork.
WOD
– RX –
For time with a partner:
180 wall-ball shots (14/20 lb) (9/10 ft)
40 power cleans 95/135
40 pull-ups
100 double unders
40 front squats 95/135
40 deadlifts 95/135
10 muscle ups any type
60 clean and jerks (95/135 lbs)
100 double unders
💡 What Makes These Saturdays Special?
Our ambassadors have poured their creativity and heart into designing these workouts, giving us a chance to celebrate their unique contributions to our CFLKW community. Whether it’s a grippy test, a shoulder burner, or an all-around grinder, each WOD has brought something memorable to the table.
Let’s keep the momentum going, team! See you on Saturday for Ben’s big day! 💪
Recent Member Wins 💪🏽🏆
- Courtney R. checked in to 25 classes!
- Pravallika R. checked in to 25 classes!
- Scott G. checked in to 25 classes!
- Ben H. checked in to 25 classes!
- William L. checked in to 50 classes!
- Sarah Mu. did 21 unbroken 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 🥳
- 1/13 Deb B.
- 1/13 Greg F.
- 1/17 Jack D.
CrossFit Lake Wylie Anniversaries 🤩
- 1/12 CrossFit Lake Wylie – 11 years
Nutrition & Wellness 🥑🧘🏽♀️🛌
Contaminants in Tap Water and How to Combat Them
Tap water is a convenient and essential resource for many households, but it can sometimes contain industrial and agricultural contaminants that can be linked to cancer, brain and nervous system damage, fertility problems, hormone disruption and other health harms. Understanding these contaminants and taking steps to mitigate them can help ensure safer drinking water for you and your family.
- Lead: Often leaches from old pipes and fixtures. Lead exposure can cause serious health issues, especially for children and pregnant women.
- Arsenic: Found naturally in the earth and through industrial pollution. Long-term exposure can lead to skin, bladder, and lung cancers.
- Chlorine: Used to disinfect water but can react with organic matter to form harmful byproducts.
- Nitrates: Commonly from fertilizers and septic systems. High levels can affect the blood’s ability to carry oxygen.
- Microplastics: Tiny plastic particles that can come from various sources and are increasingly being found in water supplies.
- PFAS (Per- and Polyfluoroalkyl Substances): Known as “forever chemicals,” these can persist in the environment and accumulate in the human body.
Healthy Ways to Combat Tap Water Contaminants
- Use a Water Filter: Install a water filter certified to remove specific contaminants. Options include activated carbon filters, reverse osmosis systems, and distillation units.
- Flush Your Pipes: If you haven’t used your water for several hours, run the tap for 15-30 seconds before using it for drinking or cooking.
- Boil Water: Boiling water can kill bacteria and viruses, but it won’t remove chemical contaminants.
- Test Your Water: Regularly test your tap water for contaminants, especially if you use a private well. Contact your local health department for testing resources.
- Avoid Hot Water for Drinking: Hot water can dissolve more contaminants than cold water, so use cold water for drinking and cooking.
- Minimize Plastic Use: Reduce the use of plastic bottles and containers, as they can leach chemicals into the water.
- Maintain Your Water System: Regularly clean and maintain your home’s plumbing system to prevent the buildup of contaminants.
By taking these steps, you can significantly reduce the risk of contaminants in your tap water and enjoy safer, healthier drinking water. Stay informed and proactive about your water quality to protect your health and well-being.
For more information on contaminants found in your local tap water, visit www.EWG.org
Let’s make it a great week!
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
CrossFit Open: The Ultimate Test of Your Training
The CrossFit Open is almost here, kicking off at the end of February! It’s an exciting time when CrossFitters around the globe come together to test their fitness, challenge their limits, and celebrate the community that makes CrossFit so special.
But what exactly is the Open? It’s a three-week event open to everyone, no matter your age, experience level, or fitness ability. Each week, a workout is released, and participants complete it at their gym or home, logging their scores online. Whether you’re new to CrossFit or a seasoned athlete, the Open is for you.
Here’s the best part: everything we do in our daily training is designed to prepare us for moments like this. CrossFit’s constantly varied, functional movements ensure we’re ready for anything, including the challenges the Open throws our way. Those burpees, deadlifts, double-unders, and wall balls? They all serve a purpose, building strength, endurance, and mental resilience to tackle whatever comes next.
The Open isn’t just about competition; it’s about connection and celebration. It’s your chance to push yourself, surprise yourself, and experience the incredible energy of our community. So whether you’re scaling the workouts, chasing your first pull-up, or aiming for the leaderboard, know that the Open is about more than scores—it’s about showing up, giving your best, and embracing the journey.
Let’s get ready to show the world what CrossFit Lake Wylie is made of!
Programming Summary 🏋🏽♂️
Monday: We are kicking off the week with a couplet pairing moderate-volume biking and a moderate-load hang power clean.
Intended stimulus:
- Finish in 8:00-12:00.
- Bike calories in 2:30 or less each round.
- Moderately heavy hang power cleans in 1-3 sets and in under 2:00 each round.
- Advanced athletes who can complete a round in 3:00 or less, can choose to go heavier on the clean.
Tuesday: Today’s workout is a fast weightlifting and monostructural couplet of KB swings and shuttle runs.
Intended stimulus:
- 3-5 rounds.
- Swings in :45-1:30 and 2 sets or less.
- Shuttle runs in 1:00 or less; continuous movement.
Wednesday: Today, you’ll take on a gymnastics couplet EMOM (bar muscle-ups and hand-release push-ups) that might seem simple at first but will be sure to challenge your stamina.
Intended stimulus:
- Bar muscle-ups in :15 or less and 1 set.
- Hand-release push-ups in :30 or less and 1-2 sets.
- :15+ seconds of rest each minute.
- If you miss a round, reduce reps, take 1-2 minutes off, and then continue if possible, or end the workout there.
Thursday: Today’s workout is similar to a bike and deadlift interval workout performed on Dec. 2, 2024. The time frames are comparable and the deadlift load is the same with the identical goal of performing as many deadlifts as possible within the interval.
Intended stimulus:
- Each row in 2:00 or less.
- :30+ for deadlifts; 10+ reps.
- Consistent rep count through all 5 rounds.
Friday: First, 6 sets for load of 1 snatch balance + 2 overhead squats. Then, a relatively easier benchmark workout that will allow you to recover while still bringing intensity. Annie (double-unders and sit-ups) is also one of our CAP benchmarks for 2025, so be sure to record your score.
Intended stimulus:
- Less than 10:00.
- Advanced athletes finish in less than 6:30.
- Double-unders in under 1:00 in the first two rounds.
- Last completed 10/05/23. Scores are in SugarWOD so go back to that app to see your score!
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 📆
CrossFit Open 2025!!
Below are the key dates to keep in mind in regard to the 2025 CrossFit Open. We will provide more information soon on what this is, how we do it at CrossFit Lake Wylie and everything else you need to know!!
- Jan. 15 – Open Registration Begins
- Feb. 27 – 25.1 Workout Announcement
- March 6 – 25.2 Workout Announcement
- March 13 – 25.3 Workout Announcement
🥾 MammothMarch 20-Mile Hike! 🥾 – Saturday, May 10 @ 7:45 am
Let’s kick off 2025 with an adventure! Coach Greg, Jesse B., and Ben D. are taking on the MammothMarch 20-Mile Hike at Kings Mountain State Park – and they want YOU to join them!
This epic hike is a chance to push yourself, enjoy the great outdoors, and bond with your fellow CFLKW members. Don’t worry if you’re new to hiking – all levels are welcome and encouraged!
🌟 Details:
📅 Event Date: Saturday, May 10 @ 7:45 am
📍 Location: Kings Mountain State Park, 1020 Apple Rd, Blacksburg, SC 29702
🎟️ Tickets & Info: Get your ticket here
Greg, Jesse, and Ben will also host shorter rucks and hikes leading up to the event, so you can train and prepare together.
👉 Interested? Let Coach Greg know, and check out the event page on FB for more details. Let’s tackle this challenge as a team and start the year with an unforgettable adventure!
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 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. 😋
- 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.
“As iron sharpens iron, so one person sharpens another.” — Proverbs 27:17
