News & Notes 📰
Upcoming schedule changes:
- Tuesday, December 24 & Wednesday, December 25: CLOSED for Christmas.
- Wednesday, January 1: CLOSED New Year’s Day.
🎄 Merry Christmas, CFLKW Family! 🎄
As we gather with loved ones and celebrate this joyful season, I want to take a moment to express my heartfelt gratitude to each of you. This year has been filled with incredible memories, challenges overcome, and countless moments of growth—both as individuals and as a community. Your hard work, dedication, and support make CrossFit Lake Wylie a truly special place.
Christmas is a time of giving, love, and reflection. At its heart, it’s a celebration of Jesus, who came into this world as a gift to us all—a symbol of hope, love, and redemption. His birth reminds us of God’s immense love for us, a love so profound that He sent His only Son so that through believing in Him, we can have eternal life. This is the ultimate gift, a reminder of the grace and purpose we are offered.
As we enjoy the blessings of the season—family, friends, and togetherness—let’s take a moment to reflect on the significance of that gift and the love we’re called to share with others.
🌟 You’re Invited! 🌟
If you’re looking for a place to celebrate the true meaning of Christmas, I’d love to invite you to the Christmas Eve Service at our church, Relevant Church.
📅 Date: December 24
🕓 Time: 4:00 PM
📍 Location: YMCA on 274
5485 Charlotte Hwy, Lake Wylie, SC 29710
It’s a beautiful opportunity to gather in worship, reflect on the Christmas story, and celebrate the joy of the season.
Wishing you and your loved ones a very Merry Christmas filled with peace, joy, and the light of His love. Thank you for being such an important part of this community and for making CFLKW a place where we can all thrive together.
Blessings,
— Alie and Jake Kimbrell
🎄 Thank You – Christmas Outreach 🎄
We want to send a huge thank you to everyone who showed up and helped pack backpacks for Dashauna’s Christmas Outreach. ❤️ Your support, kindness, and hard work made it possible to fill 100 backpacks with essentials to share with those in need on Christmas morning.
It’s truly inspiring to see our CFLKW community come together to make such a meaningful impact. Being a part of this outreach with Dashauna is a reminder of the power of generosity and connection, especially during the holiday season.
Thank you for letting us share in this mission as a community—your efforts will make a real difference in someone’s life this Christmas. You’re what makes CFLKW so special! 💙
🎉 Time is Running Out—RSVP for Our 11-Year Anniversary Party! 🎉
We’re meeting with the chef tomorrow (Monday 12/23) to finalize food options for our biggest event of the year! 🍽️ If you haven’t RSVP’d yet, now is the time (RSVP deadline is December 30)—don’t miss out on this unforgettable evening celebrating 11 amazing years of sweat, strength, and community at CFLKW.
📍 Where: Recreation Hall at Camp Thunderbird (1 Thunderbird Ln), just across the street from the gym.
📅 When: Saturday, January 11, 2025, from 6–10 pm
Here’s why you can’t miss it:
- Enjoy catered food with tables and chairs for a comfortable dining experience.
- Celebrate with our Athlete’s Choice Awards and Coaches Choice Awards. 🏆
- Dance the night away with plenty of space for fun! 💃🎶
Kids are welcome, too! Be sure to RSVP for everyone attending—including little ones—to ensure we have an accurate headcount. Tickets are free but required.
🎟️ RSVP NOW ON EVENTBRITE! – Please use Eventbrite instead of PushPress to RVSP (the blue text is the link).
The deadline to RSVP is December 30, but don’t wait! Lock in your spot today so we can finalize everything and make this event one to remember.
We can’t wait to celebrate with you and show our appreciation for the incredible CFLKW community that makes this place so special. 💙
Recent Member Wins 💪🏽🏆
- Justin F. checked in to 500 classes!
- Sarah C. checked in to 250 classes!
- Greg F. hit a 355 lb deadlift PR!
- Mary W. hit a 100 lb power clean PR!
- Tabatha H. hit an 85 lb power clean PR!
- Katherine J. hit a 110 lb power clean PR!
- Jesse B. hit a 155 lb power clean PR!
- Skip L. hit a 145 lb power clean PR!
- Amy L. hit a 105 lb power clean 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 🥳
- 12/23 Shreya D.
- 12/24 Lon A.
- 12/25 Shari A.
- 12/27 Oliver G.
- 12/27 Lisa G.
CrossFit Lake Wylie Anniversaries 🤩
- 12/27 Caroline E. – 1 year
Nutrition & Wellness 🥑🧘🏽♀️🛌
Adding Volume 🥦 to Your Recipes: A Plate Method Guide 🍽️
But how does that work with recipes?
We’re all familiar with the Plate Method, right?
½ plate non-starchy vegetables (NSV), ¼ protein, ¼ starch, and some healthy fats.
But how do you apply this to recipes that already include these components? How do you know if you need to add more vegetables to hit that ½ plate of NSV?
Let’s put on our math hats. For example, let’s take HSN’s Greek Chicken & Veggies recipe. It includes 3 carrots and a 15-oz can of artichoke hearts for non-starchy vegetables. The recipe serves 5.
There are about 2 carrots in 1 cup (you can easily look this up online!) and a 15-oz can is about 1.5 cups. So, all in all, there are about 3 cups of vegetables in the recipe that serves 5. Should you add more vegetables to the meal? YES!
We want about 2 cups of veggies per adult, so I’d recommend adding a side salad or roasting some broccoli to complement the recipe.
Now, what if a recipe includes little to no vegetables, but you want to make it a one-pot meal? Again, just look at how many cups of NSV are included per serving. If it’s less than 2 cups per person, figure out how many more cups you’ll need to add in.
Let’s take HSN’s White Bean Chicken Chili, another favorite. This recipe includes about 3 cups of NSV for 8 servings. If you didn’t want to add veggies on the side, you could add a bag of frozen mixed veggies to the crockpot about ¾ of the way through the cooking time, and end up with a full Plate Method meal.
Now it’s your turn. Take a look at a couple of your favorite recipes and assess whether they include a full 2 cups of NSV per serving. If not, get creative by adding extra veggies on the side or cooking them into the recipe to add valuable volume and nutrients!
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Vicky’s Bold Move That Saved Her Life
“What happens when a pandemic, postpartum PTSD, and the pressures of motherhood collide? For Vicky, a mother of four navigating life with a newborn during COVID-19, the answer came in an unexpected place: a CrossFit gym.
In this episode, Vicky shares how a chance encounter and the unwavering support of a fitness community helped her reclaim her confidence, health, and joy. This is more than a story about fitness — it’s about resilience, connection, and the power of showing up, even when it feels impossible.” — YouTube video description
Programming Summary 🏋🏽♂️
Monday: Today is a repeat of Open Workouts 23.1 and 14.4 as well as the CAP workout from December 23, 2023. This fun and challenging chipper of calorie row, toes-to-bars, wall-ball shots, cleans, ring muscle-ups will push you to break up reps to keep moving strategically.
Intended stimulus:
- Make it to the cleans.
- Advanced athletes finish one round.
- Break toes-to-bars, wall-ball shots, and cleans into manageable sets to keep moving with small breaks.
- Default to power cleans unless a squat clean is necessary to complete the lift.
- Compare to Open Workouts 14.4 and 23.1, as well as CAP workout 12/23/23.
Tuesday: Closed – Enjoy Christmas Eve!
Wednesday: Closed – Enjoy Christmas Day!
Thursday: Today’s workout will test your muscular stamina with alternating DB snatches and wall-ball shots. After the workout we’re doing DB Turkish get-ups.
Intended stimulus:
- Finish in 8:00-12:00.
- High-volume workout with large/unbroken sets.
- 20+ reps per movement.
- Retest from 12/26/22, and 12/26/23 – Scores are in SugarWOD for both dates. Be sure to go back and see what you got!
Friday: Today’s couplet is a low-volume per-round combination of gymnastics and heavy lifting: wall walks and deadlifts. Before the workout we’re building to a heavy deadlift.
Intended stimulus:
- 8+ rounds; advanced athletes could get upwards of 16+ rounds.
- Deadlifts should feel heavy and will likely need to be performed in singles.
- Rest :10 or less between reps.
- Full-body couplet with complimentary movement functions.
- High skill and heavy load.
- Retest from 12/27/23 – Scores are in SugarWOD. Be sure to go back and see what you got!
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
