News & Notes 📰
Upcoming schedule changes:
- Tuesday, December 24 & Wednesday, December 25: CLOSED for Christmas.
- Wednesday, January 1: CLOSED New Year’s Day.
🎄 Help Us Spread Holiday Cheer! 🎄
We’re excited to support Dashauna with her yearly Christmas outreach for the homeless — filling 100 backpacks with essential items to hand out on Christmas morning. Thank you to everyone who has already donated items! 💙
Here’s what’s next:
🎒 Backpack Assembly Party
📅 Next Saturday, December 21
🕘 9:00 AM
📍 At the gym
We need YOUR help to put everything together! This is a wonderful opportunity to come together as a community, give back, and make a meaningful difference in the lives of those in need.
Let’s pack those backpacks with care and kindness—hope to see you there! 🙌
🎉 We’re Turning 11! 🎉
This year, we’re taking our anniversary celebration to the next level! Instead of hosting the party at the gym, we’ll be celebrating at the Recreation Hall across the street at Camp Thunderbird (1 Thunderbird Ln). It’s the perfect space to honor this incredible milestone with our CFLKW family.
Here’s what makes this year extra special:
- We’ll have tables and chairs so everyone can sit down comfortably to enjoy the delicious catered food. 🍽️
- A stage will set the scene for our Athlete’s Choice Awards Ceremony. 🏆
- And yes, there will be plenty of space for dancing to keep the energy high all evening! 💃🎶
This is also our “holiday” party each year, as it’s so close to December. Our Anniversary Party is the perfect time to recognize our amazing members with:
- Athlete’s Choice Awards featuring special certificates voted on by you!
- Coaches Choice Awards highlighting standout individuals chosen by our coaching team.
Hosting this event with a catered dinner is one of the ways we show our appreciation for the incredible community that makes CFLKW so special. 💙
Important RSVP Update:
We’ve switched the RSVP platform from PushPress to Eventbrite to make it easier for you to select tickets based on your dietary preferences. 🍴 It’s absolutely crucial to RSVP ASAP so we can plan accordingly with the chef. The deadline to RSVP is December 30th, but the sooner you secure your spot, the better!
RSVP HERE to grab your tickets today!
We can’t wait to celebrate 11 years of sweat, strength, and community with YOU. Stay tuned for more exciting details in the coming weeks! 🎊
Recent Member Wins 💪🏽🏆
- Katherine J. checked in to 50 classes!
- Rony M. checked in to 25 classes!
- Esther R. hit a 115 lb thruster PR!
- Daniela P. hit a 100 lb thruster PR!
- Alyssa F. hit an 85 lb thruster PR!
- Ashley G. hit a 125 lb thruster PR!
- Ashley W. got her first kick-up!
- Brad G. hit a 175 lb thruster 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 🥳
- 12/21 Ryan G.
CrossFit Lake Wylie Anniversaries 🤩
- None this week.
Nutrition & Wellness 🥑🧘🏽♀️🛌
Self-Care is the Most Selfless Act
Do you always put yourself last?
Are you taking enough time for yourself?
Self-care isn’t just about relaxation; it’s essential for improving both physical and mental health.
Statistics show that 75% of Americans believe self-care can reduce stress. However, many of us only practice self-care when we’re stressed instead of incorporating it into our daily lives.
Self-care can be particularly beneficial for those with mental health challenges. It can help reduce anxiety and depression, decrease stress, and increase happiness. Studies show that self-care practices can improve health outcomes for individuals with chronic illnesses.
Self-care doesn’t have to be expensive or time-consuming. Simple activities like calling a friend, listening to music, taking a digital break, or practicing gratitude can have a significant impact.
When incorporating self-care into your daily routine, aim for balance in different areas of your life. This includes managing stress, improving mental and physical health, and addressing nutrition, sleep, exercise, lifestyle, and support systems.
Eating well can affect your body’s ability to fight infections and impact your mood. Getting 7-8 hours of sleep per night can also improve your mood and energy levels.
Setting healthy boundaries and saying no to unnecessary stress can positively impact your mental well-being. Remember, as the saying goes on airplanes: “Place the oxygen mask on yourself before assisting others.” You can’t be there for others if you don’t take care of yourself first.
How will you incorporate self-care into your daily routine and make it the most selfless thing you do?
Make yourself a priority, too!
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
💥 The CrossFit Open is coming!! But what is the CrossFit Open? 💥
Whether you’re a seasoned athlete or just starting out, the CrossFit Open is for EVERYONE. 🌎 It’s a three-week global event where we test our fitness, cheer each other on, and have a ton of fun as a community. 🏋️♀️🔥
Check out this video from CrossFit to see what it’s all about—then get ready to join the action!
Programming Summary 🏋🏽♂️
Monday: Today is a heavy day. We’re doing snatch high pulls, hang power snatches and power snatches.
Intended stimulus:
- Heavy lifting day relative to each athlete’s capacity.
- Snatch complex that builds in complexity throughout the workout.
- Increase loading for each movement and log your heaviest load for each.
- Last hang power snatch 11/20/24; last power snatch 05/05/24.
Tuesday: Today’s workout is a row sandwich with toes-to-bars and overhead squats in between. Before the workout we’re doing 3 sets of 6 overhead squats.
Intended stimulus:
- Finish in 6:00-10:00.
- Sprint-style effort.
- Overhead squats and toes-to-bars each in 2:30 or less.
- Both row efforts in 2:30 or less.
- Take the barbell from the floor.
Wednesday: Today we have another chipper of running, lateral burpees over the bar and clean and jerks, but the time frame will be just a little shorter and there’s no second run at the end!
Intended stimulus:
- Finish in 4:00-8:00.
- Sprint-style effort.
- Push the pace on the run to finish in 1:20-2:00; advanced athletes may approach 1:15.
- Burpees in 1:15-3:00.
- Clean and jerk loading that feels light and that athletes can push to complete unbroken, even under fatigue.
Thursday: Today’s workout is a choose-your-own-experience effort. Push hard on the machines to make this workout spicy, or take it a little easier on the machines and focus your attention on the handstand walks.
Intended stimulus:
- 18:00 of work with 3:00 of rest.
- Choose your adventure; the harder you push on the row and bike, the more difficult the workout will be.
- Push for at least 30 calories on both the rower and bike.
Friday: Today we have an AMRAP of moderate squat cleans and pull-ups followed by 10 minutes to build to a heavy 1-rep squat clean.
Intended stimulus:
- 5-10 rounds of the AMRAP.
- Then, build to a heavy 1-rep squat clean.
- Squat cleans in 1:00 or less.
- Moderate to heavy barbell loading.
- Pull-ups in under 1:00 and 3 sets 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 Lake Wylie’s 11th Anniversary Party & Athlete’s Choice Awards! – Saturday, January 11 @ 6 pm
We’re about to celebrate something truly remarkable – CrossFit Lake Wylie is turning 11! 🎉 Reaching this milestone is a testament to the strength and dedication of our community, and it’s worth celebrating in a big way. CrossFit Affiliates face countless challenges, and not all make it past the first few years, which makes our 11th year even more special.
This anniversary isn’t just about numbers; it’s a celebration of you, our members, and the powerful community we’ve built together over more than a decade. Let’s make this year’s celebration one to remember! Thank you for being a part of this journey, and here’s to many more years of growth, friendship, and fitness!
Join us for a night of fun, awards, and festivities! RSVP now through PushPress > Schedule > Events to secure your spot at this can’t-miss event!
Event Highlights:
- Dress Code: NYE vibes! Dress to impress and get a little fancy with us. 🥂
- Catered Dinner: Enjoy a delicious meal with dessert. 🍝🍨
- Athlete’s Choice Awards: We’ll celebrate members with both funny and serious awards – from standout moments to community favorites. 🏆
- Raffle for Grand Prize: Attend classes during the week to earn raffle tickets 🎟️ – the grand prize will be drawn at the party, and you must be present to win!
Event Schedule:
- 6:00 pm – Doors open
- 6:30 pm – Dinner is served
- 7:30 pm – Awards ceremony begins
- 8:00 pm – Grand prize drawing!
Please RSVP through Eventbrite and register each guest for accurate headcount for food. We’re beyond excited to celebrate this milestone with each of you!
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
