News & Notes 📰
🚨 Reminder: Athlete’s Choice Awards – PLEASE VOTE by Thursday 1/9! 🚨
We’re counting down to our 11-Year Anniversary Party, but before we get to the celebration, we need YOU to help us recognize the incredible members and coaches who make CrossFit Lake Wylie so special!
Voting ends on January 9, so if you haven’t cast your vote yet, now is the time! Even if you’re not able to make it to the party, your vote still matters—this is your chance to have a say in who receives these prestigious awards.
At CrossFit Lake Wylie, we take these awards seriously, and we are excited to introduce our new Core Value Awards that will honor the members who demonstrate Excellence, Integrity, Caring, and Community in everything they do.
Here are the Core Value Awards up for grabs:
🏅 The Master Craftsman/Craftswoman Award
🏅 The Heart of Gold Award
🏅 The Welcoming Spirit Award
🏅 The Spirit of CrossFit Lake Wylie Award
These awards are a chance to honor those who truly make CFLKW a special place—whether they’re inspiring you with perfect technique, supporting others with a big heart, or always bringing the laughs. Let’s show our appreciation for the members and coaches who go above and beyond.
Don’t wait, vote by January 9 and help us make these awards truly meaningful! 💪
🎉 CrossFit Lake Wylie Turns 11 – Let’s Celebrate in Style! 🎉
This Saturday from 6–10 PM, we’re throwing the biggest anniversary party we’ve ever had – and YOU are the reason why! With 140 RSVPs, this celebration is going to be one for the books. 🥂
✨ Here’s What You Can Look Forward To:
- Family Fun: Cornhole and activities for the kids! 🎯
- Luxury Limo Service: Okay, it’s a golf cart, but it’s a pretty nice one and the ride will be fun! 😜 Starting at 5:45 pm, we’ll shuttle you from the parking lot to the door. Service will resume at 9 PM to ensure everyone gets back safely! As an alternative to the golf cart ride, couples/families, feel free to get dropped off at the door and then go park so only one person has to walk or use the limo service to the venue. Note: There is no parking near the building and parking is in designated parking zones. See the maps below for where to park and expect the limo service.
- Professional Photography & Photo Booth: We will capture the night’s magic with a professional photographer and a fun photo booth to snap memories with friends. 📸
- Dress to Impress: Bring those NYE vibes – it’s time to get fancy and celebrate 11 incredible years of fitness, friendship, and community. ✨ It’s expected to be really cold Saturday 🥶 but don’t worry, we’ll have the heat on!
- Catered Dinner & Dessert: Enjoy a delicious meal and sweet treats to fuel all the fun. 🍝🍨
- Athlete’s Choice Awards and Coaches’ Choice Awards: From funny moments to heartfelt recognitions, we’ll highlight the amazing people who make our community so special. 🏆
- Grand Prize Raffle: Earn tickets all week by attending classes, and get an extra entry just for showing up to the party! The grand prize is a custom CrossFit Lake Wylie barbell worth up to $470. You must be present to win! 🎟️💥
🌟 BONUS: Social Media Giveaway!
Take pics during the party, share them on social media, and tag CrossFit Lake Wylie on Saturday or Sunday for a chance to win one month of free membership! 🎉
- Want an extra entry? Post about WHY you love CFLKW so much when you share! 💙
🌟 Important Reminder: As we celebrate at Camp Thunderbird, please note that this is a YMCA location, and alcohol is not permitted on the premises. Let’s honor their policies and keep the party family-friendly and fun for everyone. Thank you for your understanding! 💙
🎊 Event Schedule:
6:00 PM – Doors open
6:30 PM – Dinner is served
7:30 PM – Awards ceremony
8:00 PM – Grand prize drawing
This anniversary isn’t just a milestone – it’s a testament to the strength and dedication of our CrossFit Lake Wylie family. Eleven years of overcoming challenges, smashing goals, and building an unshakable community is no small feat. Thank YOU for being part of this journey. 💙
Let’s celebrate in style and make this a night to remember. See you there! 🎉
Map 1
Map 2
🚨 The InBody Machine is Back and Ready for January Scans! 🚨
The wait is over! Our brand-new InBody machine is officially set up and ready to help you crush your 2025 goals. 🎉 Whether you’re tracking progress, setting new milestones, or just curious about where you stand, now’s the perfect time to take advantage of this amazing tool.
Here’s what you need to know:
💥 Free Q1 Scans: All active members get one free scan every quarter (January, April, July, October). Nutrition clients get a free scan once a month. January scans are now available, so stop by before class to get yours done!
🕒 Timing is Key: Scans should be done before class and ideally in the morning, on an empty stomach for the most accurate results. Plan to arrive 5–10 minutes early!
🖨️ Printouts Are Back: Your scan results will print out again, and they should also sync seamlessly to your InBody app.
📲 Scan the QR Code: Not sure how to read your results? There’s a QR code above the Barebell protein bars to help you break it down.
🎯 Need Guidance? If this is your first scan, or if you’d like help setting goals, schedule a goal-setting session with a coach!
Let’s make this quarter the start of your best year yet—stop in and scan today! 🙌
💥 Saturday Workouts with a Personal Touch: Updates! 💥
Our ambassador-inspired Saturday WOD tradition continues to thrive, and this past week was no exception. Here’s a recap of the fun and a sneak peek at what’s coming next!
📅 January 4
We honored Raoul D. with his signature workout, “Raoul’s Rigor Mortis”, and the turnout was nothing short of incredible! A whopping 21 people came out to tackle this challenging WOD alongside Raoul. The energy was amazing, and we couldn’t have asked for a better start to the new year. 👏
WOD:
50 Double DB walking lunges 35/50 cash-in
THEN…
25 MIN AMRAP (split however)
32 deadlifts (125/185)
20 burpees to a target (6”)
6 bar muscle ups
400m run
POST WOD
-ENJOY AND ACCUMULATE 6 MIN PLANK HOLD
📅 January 11
This Saturday, we’re excited to feature Ben’s workout! The name and final details of the WOD are still TBD, but you can bet it’ll be another fantastic challenge. Mark your calendars, and let’s make it another unforgettable day!
💡 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! 💪
🎉 2024 Year in Review: Your Fitness Story Awaits! 🎉
PushPress has done it again, bringing you a personalized recap of your fitness journey this year—just like Spotify Wrapped, but for your workouts! 💪
Here’s what you’ll find in your 2024 Year in Review:
- Total check-ins
- How many minutes you worked out
- Your favorite class time
- Your peak month
- Your favorite day of the week to crush workouts
Head to the PushPress Members App and check out your stats—it’s right on the homepage!
📸 Share your 2024 Year in Review on social media and tag @CrossFitLakeWylie to let everyone see your hard work and dedication. Let’s inspire others to set goals and crush them in 2025! 💥
Recent Member Wins 💪🏽🏆
- Raoul D. checked in to 500 classes and hit a 365 lb deadlift PR!
- Tracy R. hit 3 PRs – 125 lb press, 285 lb back squat, and 365 lb deadlift!
- Nikki S. hit a 255 lb deadlift PR!
- Ashley G. hit a 265 lb deadlift PR!
- Greg F. hit 3 PRs – 170 lb press, 275 lb back squat, and 365 lb deadlift!
- Stephani C. hit 2 PRs – 215 lb back squat and 255 lb deadlift!
- Gretta C. hit a 105 lb back squat PR!
- Amy L. hit 3 PRs – 87 lb press, 205 lb deadlift, and 100 lb 3-rep push press!
- Jagan S. did his first bar muscle up in a WOD!
- Dashauna B. hit 2 PRs – 125 lb bench press and 205 deadlift!
- Sarah C. hit a 330 lb deadlift PR!
- AC N. hit a 245 lb deadlift PR!
- Vince C. hit a 410 lb deadlift PR!
- Jack D. hit a 405 lb deadlift PR!
- Walt B. hit a 455 lb deadlift PR!
- David N. hit a 505 lb deadlift PR!
- Matt B. hit a 405 lb deadlift PR!
- Sandeep J. hit a 405 lb deadlift PR!
- Garrett C. hit a 265 lb deadlift 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 🥳
- None this week.
CrossFit Lake Wylie Anniversaries 🤩
- 1/6 Sasha Z. – 1 year
- 1/8 Chantzler B. – 1 year
- 1/9 Ben D. – 2 years
- 1/10 Ashley P. – 1 year
- 1/12 CrossFit Lake Wylie – 11 years
Nutrition & Wellness 🥑🧘🏽♀️🛌
Small Steps to Big Changes in 2025!
A new year filled with endless possibilities! As we embark on this journey into 2025, it’s the perfect time to set intentions and resolutions that will elevate our lives in meaningful ways. Remember, it’s the small, consistent steps we take that lead to monumental changes. Here are some ideas of resolutions to consider as you write your own goals for the year:
- Drink Less Alcohol
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- Limiting your alcohol intake can have a profound impact on your overall health and well-being. Consider setting a goal to reduce consumption and explore healthier beverage alternatives.
- Workout Consistently
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- Make exercise a non-negotiable part of your routine. Consistency is key to reaping the benefits of physical activity. It is recommended that each person gets 150 minutes of moderate intensity aerobic activity per week or 75 minutes of vigorous intensity aerobic activity.
- Complete One Ongoing Education Course
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- Never stop learning! Enroll in a course that piques your interest or enhances your skills. Lifelong learning keeps the mind sharp and opens up new opportunities.
- Create New Systems to Set Yourself Up for Success
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- Establishing effective systems and routines can streamline your life and reduce stress. Whether it’s organizing your workspace or creating a to-do list system, find what works for you.
- Meal Planning/Prepping
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- Take the guesswork out of healthy eating by planning and prepping your meals in advance. This ensures you have nutritious options available and saves time during busy weeks.
- Create an Evening Routine
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- A relaxing evening routine can set the tone for restful sleep and a productive next day. Consider activities like reading, journaling, or gentle stretching before bed.
- Nourish Your Nervous System
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- Incorporate practices that calm and nourish your nervous system, such as meditation, deep breathing exercises, or spending time in nature. These practices can help reduce stress and enhance well-being.
- Find a New Hobby
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- Explore new interests and hobbies to keep life exciting and fulfilling. Whether it’s painting, gardening, or learning a musical instrument, hobbies provide a creative outlet and bring joy.
- Reduce Screen Time and Read More
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- Limit screen time, especially before bed, to improve sleep quality and mental clarity. Replace some of that screen time with reading books that inspire and educate.
- Prioritize Self-Care
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- Make self-care a priority by scheduling regular “me time” to recharge and rejuvenate.
- Connect with Others
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- Foster meaningful connections with friends and family. Social support is crucial for overall well-being.
- Practice Gratitude
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- Cultivate an attitude of gratitude by keeping a journal and noting things you’re thankful for each day.
Keep these tips in mind when setting your goals for the new year:
- Be Specific: Set clear goals like losing a certain amount of weight or exercising for 30 minutes, five days a week. Work with your doctor to create a realistic plan.
- Be Realistic: Start with manageable goals. For example, add one serving of vegetables to your meals each day and gradually increase.
- Track Your Success: Use tools like fitness trackers to monitor your progress and stay motivated. Track savings from quitting smoking to boost your motivation.
- Celebrate Milestones: Break goals into smaller steps and reward yourself for achievements.
As we step into 2025, let’s commit to these small yet significant changes. Together, we can make this year our healthiest and happiest one yet!
Make it a great week!
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
At its core, CrossFit is about being prepared for anything life throws your way. We specialize in not specializing, which means our training is designed to make us well-rounded, resilient, and capable human beings.
We train to save ourselves in emergencies—running out of a burning building, fighting off an attacker, or rescuing someone trapped in a car after an accident. But it’s not just about those high-stakes moments. It’s also about living longer, maintaining independence, and enjoying life well into old age. Our training helps ensure we can get up if we fall, climb stairs without fear, and handle life’s simple but essential tasks like going to the bathroom on our own.
Unlike specialized athletes like marathoners who struggle to back squat their body weight, or powerlifters who can’t run a quarter mile without gasping for air, CrossFitters can do both. We embrace short, intense workouts, long endurance efforts, heavy lifting, and everything in between.
Every time you show up, you’re not just working out—you’re preparing for life. The variety in CrossFit is what builds the strength, endurance, and adaptability that set us apart. So, keep showing up for the short workouts, the heavy ones, the long grinds, and everything else. Each one has a purpose: to make you ready for anything and better equipped to live life to the fullest.
Programming Summary 🏋🏽♂️
Monday: Today’s workout focuses on building your gymnastics endurance with chest-to-bar pull-ups and heavy front squats.
Intended stimulus:
- Moderate-skill gymnastics endurance.
- Heavy front squat load that still allows for unbroken reps every even minute.
- Front squats from a rack; advanced athletes can take from the floor.
- Unbroken pull-ups through most odd minutes.
Tuesday: Today’s workout is a blast from the past as you take on an old Open workout from 2013: shoulder-to-overheads, deadlifts and box jumps. If you have completed this workout previously, look back to your score to help guide your attempt in today’s effort. But first, find a heavy 3-rep push jerk.
Intended stimulus:
- 7+ rounds.
- Light barbell load for unbroken shoulder-to-overheads and deadlifts.
- Box jumps in 1-2 sets.
Wednesday: This triplet is a tough combination of strict pressing (strict handstand push-ups and strict ring dips) and longer rowing efforts.
Intended stimulus:
- Finish in 20:00-25:00.
- Strict handstand push-ups in 3 sets or less and under 1:00.
- Strict dips in 3 sets or less and under 1:00.
- Scale as needed to complete the first round unbroken.
- Row in 4:00 or less.
Thursday: Today you’ll take on a fast-paced workout that requires some skill and plenty of fortitude: double-unders and toes-to-bars. Post-workout we’ve got some core work!
Intended stimulus:
- Less than 10:00.
- Fast-paced, moderate-skill workout.
- Double-unders in 2 sets or less.
- Toes-to-bars in 2 sets or less.
Friday: Today’s workout is a repeat of a 2018 Regionals workout: snatches and bar-facing burpees. We did this workout on May 30, 2024. If you recall doing this workout, look back for your score to help strategize your approach.
Intended stimulus:
- Less than 10:00.
- First snatch weight should feel moderate to heavy.
- Second snatch weight should feel light to moderate.
- We did this on 5/30/24. Scores are in PushPress so be sure to look back and see what you did! We had a total of 17 people who logged a score for this workout. Can you beat your old time?
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
