News & Notes 📰
Schedule updates:
- Saturday, October 12 – No 9 am open gym due to our gym’s participation in Beers & Burpees.
🚨Apparel Pre-Order is LIVE! Time is running out! 🚨
You guys have until this Wednesday to order our 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.
💥 Here’s the deal:
Pre-order is ONLY open until 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!!
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.
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! 💪
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.
Here are the top 5 results so far!
September Mobility Challenge
In September the goal was to accumulate 450 minutes of mobility work. We had minimal participation but we still had athletes that took it seriously and hit the goal! Here are September’s results – congrats to these athletes!
Recent Member Wins 💪🏽🏆
- Clover P. checked in to 10 classes.
- Marilyn L. checked in to 25 classes.
- William L. checked in to 25 classes.
- Sibele S. hit a back squat PR of 185 lbs.
- All these athletes hit a 3 rep deadlift PR. We’re pretty sure even more hit PRs but this is based on reporting from PushPress which is still in the works as far as accuracy. If you want us to highlight your PRs be sure to write them on the whiteboard at the gym each week!
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Brad G. 3 @ 365 Chris C. 3 @ 315 Rachel P. 3 @ 205 Raoul D. 3 @ 325 Russ T. 3 @ 175 Shreya D. 3 @ 130 Vince C. 3 @ 345
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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 🥳
- 10/10 Ceci G.
CrossFit Lake Wylie Anniversaries 🤩
- 10/7/22 Christine B. – 2 years
- 10/7/23 Gaya K. – 1 year
- 10/10/23 Sarah Mu. – 1 year
Nutrition & Wellness 🥑🧘🏽♀️🛌
Cheat Days 📅 or Treats 🍨? Finding Your Balance ⚖️
Meet your goals without the guilt.
Are you torn between strict dieting and guilt-free indulgence?
You’re not alone!
The age-old question of cheat days versus daily treats often leaves us feeling confused and frustrated.
Let’s clear things up: there’s no one-size-fits-all answer. The key is finding a sustainable approach that fits your lifestyle and goals.
The all-or-nothing mentality can be detrimental. Depriving yourself of your favorite foods often leads to uncontrollable cravings and binge eating. It’s important to remember that you’re human, and enjoying life includes indulging occasionally.
So, how do you balance your health goals with your desire for enjoyment?
- Plan it out: Incorporating planned treats into your week allows you to enjoy them without feeling guilty.
- Practice mindfulness: Savoring small portions of your favorite foods can satisfy cravings without derailing your progress.
- Make healthy swaps: Enjoying modified versions of your favorite treats can help you feel satisfied while staying on track.
Remember, it’s not about perfection but progress. A sustainable approach involves finding a balance that works for you.
Need personalized guidance? A nutrition coach can help you create a customized plan that supports your goals while allowing for enjoyment. We can work together to find the perfect balance between healthy eating and satisfying your cravings.
Let’s chat about your unique goals and lifestyle to create a plan that works for you.
All you have to do is book a free consultation here!
Lets make it a great week!
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Understanding High Intensity in CrossFit
Check out this awesome video from Coach Pat Barber, a Level 4 Coach and one of our trusted gym mentors! In this clip, Pat breaks down what “high intensity” really means in CrossFit and how it impacts our workouts and programming each week. Whether you’re pushing yourself to new limits or learning to pace for longevity, understanding intensity is key to getting the most out of every session. Give it a watch to see how it shapes the way we train at CrossFit Lake Wylie!
Programming Summary 🏋🏽♂️
Monday: We’re kicking off the week with a newer Benchmark workout called Andi! The workout has hang power snatches, push presses, sumo deadlift high pulls and front squats!
Intended stimulus:
- Finish in 20:00-25:00.
- Lightweight, high-rep, and fast-paced sets.
- Expect fatigue from the overall volume, not loading.
- Athletes should scale loading and volume as needed to finish each movement in 5:00-6:00.
Tuesday: Today’s workout is a classic monostructural and gymnastics couplet of calories on any machine and double unders. The goal is constant and consistent movement throughout the entire workout. After the workout we’re doing good mornings for load.
Intended stimulus:
- 4+ rounds.
- Calories in 2:00 or less.
- Double-unders in under 1:00.
Wednesday: Low-ring muscle-up practice before the workout. Then, a workout that combines a single high-skill movement (ring muscle-ups) with two lower-skill movements (box jumps and AbMat sit-ups).
Intended stimulus:
- Finish in 9:00-14:00.
- Single high-skill movement paired with two lower-skill movements.
- Complete all movements in large if not unbroken sets.
- Rebound or step-down from the box jump.
Thursday: Today you’ll take on running intervals!
Intended stimulus:
- Goal – 12:30-18:00 not including rest.
- 600-meter effort in 2:15-3:00.
- 400-meter effort in 1:30-2:00.
- 200-meter effort in :40-1:00.
Friday: Today’s heavy day is a complex of the power clean and thruster. Complete all 4 reps unbroken for the set to count.
Intended stimulus:
- Increase loading across as many sets as possible.
- Start at a moderate load and build using small jumps.
- Touch-and-go power clean reps.
- See 2/14/24 in SugarWOD for the most recent heavy thruster day.
- See 6/3/24 in PushPress for the most recent heavy power clean day.
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 📆
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!
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.
