News & Notes 📰
Upcoming schedule changes:
- Thursday, November 7: No 8 am open gym due to our monthly coaches meeting.
- Thursday, November 14: No 6:30 pm class. Please come to our FREE Foot & Ankle Health Workshop instead!
- Thursday, November 28 and Friday November 29: CLOSED for Thanksgiving to allow our coaches some well deserved time off to spend with their families.
Member Appreciation Week – Monday, November 4 – Friday, November 8
Member Appreciation Week is here!! We are dedicating this entire week to celebrate you and show our appreciation for your support of CrossFit Lake Wylie! Each day will feature something special!
Here’s what to look forward to:
- Monday: Kick off the week with free coffee ☕️ provided by our friends at Resurrection Cup! We’ll also have some free cold brews.
- Tuesday: Ashley Wilson from LifeStrong PT will be here offering free services all day, plus we’ll be providing everyone with a free O2 and other drinks. 🥤
- 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 when you come to class. 🎁 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 a class 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! 🦃 The address is in your email and on the sign-up sheet at the gym.
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 register in PushPress (Schedule > Events). We now have a sign-up sheet for sides at the gym.
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!
We can’t wait to celebrate with everyone! Last year was a blast and this year will be even better!
Keep Building Your Path to Success with Goal-Setting Sessions 🎯
Our goal-setting sessions continue, offering a dedicated space for you to evaluate your journey and set actionable goals to keep pushing forward, both in the gym and beyond. These sessions provide more than numbers; they’re designed to inspire reflection on your progress and set intentions that align with where you want to go.
During your session, we’ll focus on those valuable non-scale victories and revisit any goals you set earlier this year, creating a tailored plan to support your success over the next six months.
Unfortunately, our InBody machine is down again and giving incorrect readings. While this tool won’t be available for scans, these sessions remain invaluable for defining your goals and strategizing your next steps!
How to book:
Book your session today – coaches TJ and Laurin are here to help you reach your goals and build a strong finish to 2024!
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.
Brad C. and Justin F. met October’s KBS challenge! Way to go guys!
Recent Member Wins 💪🏽🏆
- Amy L. checked in to 250 classes.
- Clover P. checked in to 25 classes.
- Valentine U. checked in to 25 classes.
- Emily T. checked in to 25 classes.
- Ben D. hit a Grace PR.
- Coach Greg F. hit a Grace PR…twice in one day!
- Rachel P. did Grace Rx for the first time.
- Ceci G. did Grace Rx for the first time.
- Sarah C. hit a 145 lb clean PR and a 260 lb back squat PR.
- AC N. hit a 155 lb clean PR and a 225 lb back squat PR.
- David N. hit a 455 lb back squat PR.
- Shawne W. showed up to classes!
- Mercy M. hit a 105 lb back squat PR.
- Sibele S. hit a 165 lb back squat PR.
- Gaya K. hit a 135 lb back squat 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 🥳
- 11/5 Ben D.
- 11/5 Skip L.
- 11/5 Katherine J.
- 11/8 Tracy R.
CrossFit Lake Wylie Anniversaries 🤩
- 11/6 Pam R. 7 years
- 11/9 Nicole T. 1 year
- 11/10 Kirk S. 2 years
Nutrition & Wellness 🥑🧘🏽♀️🛌
Kitchen Cleaning 🧹 Checklist ✅: A Guide to a Healthier Home (plus tips to make it easy)
The kitchen, often the heart of a home, can quickly become a breeding ground for bacteria and unpleasant odors if not appropriately maintained. To ensure a clean and healthy kitchen, it’s essential to prioritize regular cleaning of specific areas.
Here’s a checklist to help you keep your kitchen sparkling:
Refrigerator:
- Frequency: Every 3 months
- Procedure: Remove all contents, clean shelves and drawers, discard expired items, and sanitize surfaces.
- Tip: Combine with a pantry cleanout for efficiency.
Pantry:
- Frequency: Every 3 months
- Procedure: Empty the pantry, check expiration dates, clean shelves, and reorganize items.
- Tip: Consider using labels or baskets to categorize items.
Oven:
- Frequency: Every 3 months
- Procedure: Remove racks, clean interior surfaces with a commercial oven cleaner, and replace racks.
- Tip: For a deeper clean, use baking soda and vinegar.
Coffee Maker:
- Frequency: Daily and weekly
- Procedure: Clean around the base, descale regularly, and replace the filter.
- Tip: According to the NSF, over half of coffee maker water reservoirs contain yeast and mold.
Dishwasher:
- Frequency: Monthly
- Procedure: Clean the filter, sprayers, and interior surfaces with a dishwasher cleaner.
- Tip: If you have hard water, clean more frequently to prevent mineral buildup.
Garbage Disposal:
- Frequency: Monthly
- Procedure: Clean the splash guard and remove any food debris.
- Tip: Use lemon or vinegar to freshen the disposal.
Behind the Refrigerator:
- Frequency: Twice per year
- Procedure: Move the refrigerator, clean behind it, and vacuum the coils.
- Tip: This can help improve energy efficiency.
By following this checklist and incorporating regular cleaning into your routine, you can maintain a clean, healthy, and efficient kitchen.
In health,
— Coach TJ
P.S. Want more help or need some extra accountability? All you have to do is book a free consultation.
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Strength in Community: How CrossFit and Our Coaches Help Us Face Life’s Challenges Together
This week, CrossFit shared an inspiring video titled Strength in Community: Luis’ Journey from Addiction to Recovery with CrossFit. In it, Luis shares how he turned to CrossFit as a tool in his battle against addiction, finding strength in the community and in himself as he pushed forward. For many of us, including our own coaches, the gym is more than just a workout space—it’s a place to work through challenges, to rebuild, and to keep striving for better.
Our coaches bring that same resilience into every class they lead. Each of them has their own journey, complete with highs and lows, and yet they show up every day, ready to support and guide you. Just as Luis found his path with the help of his CrossFit community, our coaches are here to help you face your challenges head-on and become your best, inside and outside the gym.
Check out Luis’ powerful story and be reminded of the strength we all find in community.
Programming Summary 🏋🏽♂️
Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.
- Expect a higher volume of light, moderate, and heavy barbell cycling.
- You’ll also get to do some benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.
Monday: Today’s workout is a gymnastics couplet of box jumps and bar muscle-ups. After the workout we’re doing strict weighted pull-ups.
Intended stimulus:
- 5-10+ rounds.
- Box jumps in :20-:45.
- Bar muscle-ups in :10-:45.
Tuesday: Today, you’ll go for a heavy, unbroken clean and jerk complex.
Intended stimulus:
- Build to a heavy unbroken set of the complex.
- Lift once every 4:00.
- Start at a moderate load and build if technique remains sound.
- Squat clean then push jerk or split jerk.
Wednesday: In today’s workout there is nowhere to hide and no reason to stop moving. We’re doing a couplet of running and DB farmers carry walking lunges. Before the workout we’re doing some core work!
Intended stimulus:
- Finish in 7:00-10:00.
- Each run in 1:30-2:30.
- Lunges in :40-1:00.
Thursday: Today you’ll work through four rounds of three 1-minute efforts followed by one minute of rest. The moves are KB swings, double-unders, and pull-ups.
Intended stimulus:
- 15-30 kettlebell swings each minute.
- 5-100 double-unders each minute.
- 5-20 pull-ups each minute.
Friday: Today’s workout is an abbreviated version of Open 20.1 where you’ll complete 5 rounds rather than 10. Push yourself to move at a faster pace while doing ground-to-overheads and bar-facing burpees. Before the workout we’re doing 5 sets of 3 snatches.
Intended stimulus:
- Finish in 4:00-8:00.
- Ground-to-overheads in :16-:40.
- Bar-facing burpees in :20-1:00.
- Snatch or clean and jerk the bar overhead.
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 📆
Foot and ankle health workshop – Thursday, November 14 @ 6:30 pm
For athletes seeking to alleviate pain, reduce tightness, and enhance running mechanics. Led by member Dr. Ashley Wilson PT, DPT, CLT, this workshop focuses on strengthening foot stability and improving ankle mobility through targeted exercises and techniques. Participants will gain practical insights to optimize their athletic performance and prevent injuries, fostering a more efficient and enjoyable training experience.
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.
