News & Notes 📰
🌟 A Look Back: Investing in Our CFLKW Community 🌟
As we kick off another exciting year, I want to take a moment to express my deepest gratitude to our CrossFit Lake Wylie family. This community is the heartbeat of everything we do, and your support, energy, and dedication inspire us to continually improve and pour back into this space we all call home.
Each year, I like to share the updates and improvements we’ve made to the gym. This isn’t just a list—it’s a reflection of how much we care about creating the best possible experience for you. From fixing what’s broken, to making thoughtful upgrades, to implementing new programs, every decision we make is with you in mind. We want you to see and feel the value of being part of CFLKW, and to know how much we appreciate YOU.
Here’s a look at the investments and updates we made in late 2023 and throughout 2024 to keep the gym running smoothly, improve your experience, and show our commitment to this amazing community:
Late 2023
- Purchased 8 new rowers
- Added a new GHD machine that’s easier to adjust
- Purchased 2 new climbing ropes
- Replaced old bumper plates with 6 new 25 lb plates
2024
- Hosted Member Appreciation Week in January, with a gift for every member 🎁
- Celebrated our 10-year anniversary with an awards ceremony and catered dinner
- Rolled out our first nutrition challenge
- Launched the CrossFit Lake Wylie Nutrition Program
- Introduced our Ambassador Program, offering perks to selected members every 6 months
- Began offering free goal-setting sessions every 6 months
- New bands (7 purple, 1 black, 10 red, 5 yellow)
- Replaced all jump rope cables
- New hanging and folding exercise mats
- Implemented the InBody app
- Painted the small bathroom to refresh the space 🖌️
- Purchased a floor scrubber for cleaner floors
- Hired a professional cleaning crew for weekly cleanings
- Replaced some trash cans with new wipe stands
- Added branded touches with new logo sweat towels, area rug, and stickers
- Repaired the AC system (several times) and deep cleaned all the fans
- Restored and repainted all of our kettlebells and removed rust from most barbells
- Hired a Head Coach to lead team of coaches and improve member experience
- Added Jocko and LMNT sparkling drinks to retail options
- Provided free Yeti water bottles, stickers, keychains, drinks, and snacks for all members during second Member Appreciation Week in November
- Purchased and replaced worn-out equipment:
- 6 bumper plate stackers
- 3 sets of 10 lb plates
- 4 sets of 15 lb plates
- 4 sets of 25 lb plates
- 1 set of 35 lb plates
- 5 10 lb med balls
- 5 14 lb med balls
- 6 new med ball covers for the 8 lb and 12 lb med balls (will be installing soon!)
- Added a custom workstation for coaches to enhance consultations and member support
- Purchased a brand-new InBody machine to replace our old one
This list is a testament to our commitment to you and the belief that this gym is more than just a place to work out—it’s a community where we strive to grow together.
Thank you for trusting us, for showing up, and for being the reason we’re able to continue building something special here at CrossFit Lake Wylie. Let’s make this year even better together! 💪
With gratitude,
Alie ❤️
🏋️♀️ The CrossFit Lake Wylie Intramural Open: 5 Weeks Away! 🏋️♂️
The Intramural Open is almost here, and we’re pumped to see the energy building! So far, we’ve got 10 people officially registered—woohoo! Let’s keep that number growing because registering not only supports the broader CrossFit community but also earns your team 4 points every time you log a score on CrossFit.com (the most points possible)!
💡 How to Earn Points:
Here’s the breakdown for our Intramural Open scoring system:
- Completed workout at Friday Night Lights: 3 Points
- Completed workout outside of Friday Night Lights: 1 Point
- Logged score on CrossFit.com: 4 Points
- Judged someone else: 2 Points
- Social media post/story: 1 Point
- Top score in gym (RX, Scaled, Foundations – 1 male & 1 female): 1 Point
💪 Why Do the Open?
Whether this is your first Open or your 12th, it’s about measuring your progress, celebrating growth, and challenging yourself. It’s also an opportunity to focus on movement standards—full range of motion, doing all the reps, and moving with integrity (judges will count every rep!).
🔥 Save These Dates:
- Friday Night Lights (FNL): Tackle the week’s workout in an electric atmosphere surrounded by cheering teammates!
- Week 2 Thursday Throwdown: March 6 @ 6:30 pm – Don’t miss this highlight of the season, with Bruce capturing all the action!
- Final FNL Celebration: Celebrate the end of the Open with a pizza party after the last workout. 🍕
This is your time to shine, test your progress, and have an unforgettable experience with your CFLKW family. Register now, bring the energy, and let’s make this the best Open yet! 💥
Registration is open now—let’s make 2025 the best CFLKW Intramural Open yet! 🎯
⏳ Last Chance for InBody Scans! ⏳
This is the final week to get your InBody scan done before the machine is packed up until April! Don’t miss this opportunity to check your progress, gain insights into your body composition, and set goals for the months ahead.
✨ Whether it’s your first scan or you’re tracking your hard work, the InBody is an amazing tool to stay focused and motivated.
👉 Get your scan and finish January strong! 💪
🎯 Need guidance? Schedule a schedule a goal-setting session with a coach to make the most of your results! Let’s crush those goals together!
💥 Saturday Workouts with a Personal Touch: Updates! 💥
Our ambassador-inspired Saturday WOD tradition continues to create unforgettable moments at CFLKW. Here’s a recap of last week’s tribute and a look ahead to what’s coming next!
📅 January 25: Blue’s Memorial WOD
We had an amazing turnout for Blue’s memorial WOD, “A Tribute to Blue Berry Steponkus…the Goodest Girl!” It was a day filled with tears, laughter, and heartfelt moments as we honored Nikki’s beloved dog. The energy and support from our community were incredible—thank you to everyone who came out to celebrate Blue’s memory. 💙
📅 February 1: Jarvis’ WOD – Smile Now, Death Later
Next Saturday, it’s time to tackle Jarvis’ WOD, “Smile Now, Death Later,” inspired by his love for all things Joker. This promises to be a fun, challenging workout with Jarvis’ signature energy woven into every rep. Don’t miss this chance to celebrate another amazing ambassador and crush it with the CFLKW community!
💪 Why These Saturdays Matter
These ambassador-inspired workouts are a powerful way to honor the people (and pets!) who bring heart and spirit to our gym. Each WOD tells a story, and together, we’re building lasting memories as a community.
See you Saturday—let’s keep the good vibes and hard work going! 💥
Recent Member Wins 💪🏽🏆
- Raiford G. checked in to 10 classes!
- Ryan G. checked in to 25 classes!
- Mary W. checked in to 250 classes!
- Shantil T. checked in to 250 classes!
- Brenda AT. checked in to 50 classes!
- Stefani C. hit a 105 lb power snatch PR!
- Shane S. hit a 115 lb snatch PR!
- Tracy R. hit a 110 lb snatch PR!
- Sibele S. hit a 95 lb snatch PR!
- Kenyate B. hit a 65 lb hang power snatch PR!
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 🥳
- 2/2 Alex V.
CrossFit Lake Wylie Anniversaries 🤩
- 1/27 Walt B. – 2 years
- 1/28 Becca S. – 2 years
- 1/29 Allison R. – 1 year
- 1/29 Garrett C. – 1 year
Nutrition & Wellness 🥑🧘🏽♀️🛌
The Truth About Food Preservatives: Why You Might Want to Avoid Them
Food preservatives are substances added to food products to prevent spoilage, extend shelf life, and maintain nutritional value. While they serve an important role in the food industry, there are growing concerns about their potential health impacts. Here’s a closer look at common food preservatives and why you might want to think twice before consuming them.
Common Food Preservatives
- Sodium Benzoate: Used in acidic foods like sodas, salad dressings, and fruit juices to inhibit bacterial and fungal growth.
- Sodium Nitrite: Added to processed meats like bacon and hot dogs to maintain color and prevent bacterial growth.
- Butylated Hydroxyanisole (BHA) and Butylated Hydroxytoluene (BHT): Synthetic antioxidants used in oils, margarine, and snack foods to prevent rancidity.
- Sulfites: Found in dried fruits, wines, and some processed potatoes to prevent discoloration and spoilage.
- Potassium Sorbate: Commonly used in cheese, baked goods, and some dietary supplements to inhibit mold and yeast growth.
Potential Health Concerns
While regulatory agencies like the FDA and EFSA have deemed these preservatives safe for consumption within certain limits, some studies and consumer reports have raised concerns about their potential long-term health impacts:
- Allergic Reactions: Some preservatives, like sulfites, can trigger allergic reactions in sensitive individuals, leading to symptoms like hives, asthma, and anaphylaxis.
- Hyperactivity and Behavioral Issues: Some research suggests a link between artificial preservatives and hyperactivity in children, although more studies are needed to confirm this.
- Cancer Risks: Certain preservatives, like sodium nitrite, can form harmful compounds called nitrosamines when exposed to high heat. Nitrosamines have been linked to an increased risk of cancer.
- Endocrine Disruption: Some preservatives, like BHA and BHT, are suspected of being endocrine disruptors, potentially affecting hormone balance and reproductive health.
- Gut Health: Emerging research indicates that some preservatives might negatively impact gut microbiota, leading to digestive issues and other health concerns.
Making Healthier Choices
To reduce your intake of preservatives, consider the following tips:
- Read Labels: Check ingredient lists for common preservatives and opt for products with fewer additives.
- Choose Fresh Foods: Fresh fruits, vegetables, and unprocessed meats typically contain fewer preservatives.
- Cook at Home: Preparing meals from scratch allows you to control the ingredients and avoid unnecessary additives.
- Look for Natural Alternatives: Some brands use natural preservatives like vinegar, citrus juice, and rosemary extract, which may be less harmful than synthetic ones.
While food preservatives play a vital role in extending shelf life, it’s important to be aware of their potential health impacts. By making informed choices and prioritizing fresh, minimally processed foods, you can reduce your exposure to these additives and support your overall health.
Feel free to reach out if you have any questions or if there’s another topic you’d like to explore! 🍏🥗🏋️♂️
Let’s make it a great week!
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Get Ready for the Intramural Open: Measure, Track, and Celebrate Your Progress!
The countdown to the CrossFit Open is on, and with it comes our in-house competition—the CFLKW Intramural Open! It’s more than just three weeks of workouts; it’s a chance to reflect on how far you’ve come, push yourself further, and connect with the community in an unforgettable way.
This year, we’re splitting into five teams to battle it out for the title of Intramural Champion. Points will be earned for participation, performance, and more. Whether this is your first Open or your 12th, the focus is on measuring and tracking your progress—not just against others, but against yourself. It’s about celebrating every rep, every PR, and every step forward.
The Open is also a time to dial in your movement standards. With judges counting every rep, the focus is on full range of motion, doing all the reps, and moving with integrity. It’s about holding yourself to a high standard and walking away knowing you gave it your all—every single time.
We’re putting the finishing touches on the teams and selecting captains, with final lineups coming soon! Whether you’re RXing, scaling, or finding your unique way to crush it, your effort matters and contributes to your team’s success.
Let’s make this Open about growth, connection, and celebrating what makes CrossFit Lake Wylie so special. Get ready to throw down, have fun, and leave it all on the floor.
🏆 Who will take the crown? Let’s find out together! 🏆
Programming Summary 🏋🏽♂️
Monday: Today we have a fun, fast AMRAP couplet of burpees to a target and single-leg squats.
Intended stimulus:
- 4-6+ rounds.
- Burpees at a steady pace in under 1:00 each round.
- Alternating single-leg squats in under :30 in the early rounds.
- Retest from 01/22/24. Scores are in SugarWOD and we had 32 people complete it so be sure to go back and see what you got!
Tuesday: Today’s workout is essentially a time priority Isabel. The snatch loading is the same, however, instead of performing 30 reps for time, the goal is to complete as many reps as possible in the three-minute timeframe.
Intended stimulus:
- 30+ reps; advanced athletes may push towards 50+.
- Touch-and-go sets or fast singles; 1 rep every 5 seconds or less.
- Retest from 07/15/24 (Isabel). Results are in PushPress and we had 30 people complete it so be sure to go back and see what your time was to have a goal for today.
Wednesday: Today we have a triplet of chest-to-bar pull-ups, single-DB push presses and double-unders.
Intended stimulus:
- Finish in 9:00-15:00.
- Switch arms as needed on the dumbbell push press.
- First two rounds of pull-ups unbroken; final set in :45 or less.
- Light-to-moderate push press load for sets of 5+ before switching arms.
- Advanced athletes can consider increasing load if they anticipate being able to do the rounds of 15+ unbroken.
- Mostly unbroken sets of double-unders in :30 or less per round, including rest and transitions.
Thursday: Today’s workout is a heavy back squat day!
Intended stimulus:
- Perform 5 sets of 5 heavy back squats.
- All sets should be 70% or greater.
- Lift once every 3:00.
- Perform 5 challenging straight sets across vs. building to a 5-rep-max.
- Last tested 07/09/24. Results are in PushPress and we had 30 people complete it so be sure to go back and see what weight you did last time.
Friday: Today’s workout is a monostructural and weightlifting couplet. Expect the row and lunges to conflict with one another. We’re also practicing rope climbs!
Intended stimulus:
- Finish in 7:30-12:30.
- Row efforts in 1:00-1:30.
- Lunges should feel light and take :30-1:00, including rest and transition.
- Complete the first round in 2:00 or less.
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
Injury Screens with Dr. Scott Jablonka – Friday, February 28 from 4:30 pm – 7:30 pm
We’re excited to announce that Dr. Scott Jablonka from Carolina Movement Doc will be back at CrossFit Lake Wylie to offer Injury Screens during the first week of the Open 25.1! 🏋️♀️
Whether you’re feeling a little tight, dealing with an old injury, or just want to make sure you’re performing at your best during the Open, Dr. Jablonka’s injury screens are a great way to address any concerns and ensure you’re moving safely.
When: First week of Open 25.1 during Friday Night Lights
Where: CrossFit Lake Wylie
Cost: Free for members!
Don’t miss out on this opportunity to get a professional evaluation and ensure you’re feeling your best as we kick off the Open!
Let’s make this Open the best one yet! 💪
Thursday Throwdown – Thursday, March 6 at 6:30 pm
Our annual Open Throwdown is going down at 6:30 pm (no 6:30 pm class). We will have six athletes going head-to-head to take on 25.2!
Bruce Williams will be here to capture the excitement. We want to have as many spectators as possible there to cheer on the 6 athletes that will be doing 25.2. This is a super fun event and we encourage you to block your calendar and come support these athletes. See you there!
Bring a Friend Week – Monday, March 24 – Saturday, March 29
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! 🤩💵💰 If you want to give your friend $100 off instead, please reach out to Alie for a special $100 bill that you can give your friend!!
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.
🥾 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
