News & Notes 📰
Upcoming schedule changes:
- Wednesday, January 1: CLOSED New Year’s Day.
🎉 Reminder—RSVP for Our 11-Year Anniversary Party! 🎉
The RSVP deadline is TOMORROW (December 30)—don’t wait any longer to secure your spot at the biggest event of the year! So far, 96 people have RSVP’d, and we’d love to see even more of our amazing CFLKW community there.
📍 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 what’s in store:
- A delicious catered dinner (menu already in the works after our chef meeting last week!) 🍽️
- Our Athlete’s Choice Awards and Coaches Choice Awards 🏆
- Plenty of space to dance the night away 💃🎶
- Kids are welcome, so be sure to RSVP for everyone attending (including little ones).
✨ And don’t miss out on the chance to win a custom CrossFit Lake Wylie barbell in our raffle —a $370-$470 value!! 😲
🎟️ RSVP NOW ON EVENTBRITE! Tickets are free but required. – Please use Eventbrite instead of PushPress to RVSP (the blue text is the link).
Let’s make this celebration unforgettable—RSVP today and be part of an evening full of fun and gratitude. 💙
Exciting News for Tracking Your Progress in 2025! 😏😎
This past October, we said goodbye to a cherished member of our community: our trusty InBody machine. After faithfully serving us since 2019, it decided to retire early (or, you know, just completely stop working). RIP, dear InBody. You will not be forgotten.
But good news, friends! Thankfully, this is a member we can replace. And replace it, we have! 🎊 We’re thrilled to announce that we’ve officially purchased a brand-new InBody machine and printer!
Now, before you get too excited, we’re still in the process of setting it up and working with InBody’s customer service team. We’re aiming to have everything ready by January 2, so first-quarter scans can kick off the new year strong. 💪 We’ll provide clarity if the machine will be ready to go by then or if we will need to wait a little longer.
Since this is a brand-new machine, previous scans won’t appear as history on your printouts. However, if you use the InBody app, your scan history should still be available.
A few reminders and things to know:
- Scans must be done before class and preferably in the morning before eating or drinking anything.
- To better understand your results, scan the handy QR code on the shelf above the Barebell protein bars. It’s like having your own InBody translator!
- Because we also have a new printer to go with the new machine you’ll be able to get physical printouts of your results again!
- All active members get one free InBody scan every quarter (January, April, July, and October). Additional scans are $25 each.
- When not in use, the machine will be turned off and remain covered to protect it from damage and to hopefully extend it’s life longer than our last machine. (Huge thank you to Aaron D. for making us a custom cover to keep the machine protected!)
Thank you for your patience and enthusiasm as we bring this invaluable tool back to life. Here’s to tracking progress and crushing goals in 2025! 🎯
🎄✨ Final Reminder: Bingo Cards Are Due December 31! ✨🎄
Don’t miss your chance to enter the drawing for a $50 Rogue gift card! 🏋️♀️
Here’s what you need to know:
📋 Bingo cards must be turned in by the last day of December to be eligible for the prize.
🎁 Each completed box on your card earns you an entry into the drawing.
Haven’t finished yet? There’s still time to knock out a few more challenges and boost your chances to win!
Thank you to everyone who’s joined in on the fun and crushed their Bingo challenges this month. Let’s finish the year strong! 💪
💥 Saturday Workouts with a Personal Touch: Updates! 💥
Our ambassador-inspired Saturday WOD tradition has been going strong, and we’ve tackled some epic workouts created or inspired by our incredible ambassadors. Here’s a quick recap and what’s coming up next!
📅 December 14
We honored Nick H. with “Thicc Nicc’s Forearms en Fuego” — and wow, was it grippy! 🖐️
Review: 10/10, some did NOT recommend! 😂
WOD:
5 rounds for time w/ partner:
10 Strict pull-ups
40 American KB swings
20 T2B
100 Dubby Undies
400m back-rack barbell carry (85/105)
📅 December 28
We celebrated Jesse B. with the “Dingleberries Challenge” — an absolute shoulder smoker! “Do you even need shoulders?” Spoiler alert: not after this workout. 🫠
WOD:
P1 400m row, P2 #20lbs overhead hold
40 push press 95/135
40 back squats 95/135
40 overhead med ball sit ups 14/20
P1 300m row, P2 14/20lbs overhead hold
40 push press 95/135
40 front squats 95/135
40 overhead med ball sit ups 14/20
P1 200m row, P2 overhead hold 14/20
40 push press 95/135
40 back squats 95/135
40 overhead med ball sit ups 14/20
100m med ball carry 14/20
40 push press 95/135
40 front squats 95/135
40 overhead med ball sit ups 14/20
📅 January 4
Coming up this weekend, we’re honoring Raoul D. with “Raoul’s Rigor Mortis.” 🏋️ Be sure to check the PushPress app for the full workout and come prepared for another unforgettable Saturday session!
A huge thank-you to all our ambassadors for their creativity, dedication, and for keeping Saturdays interesting. These workouts have been the perfect way to celebrate their contributions to our community! Let’s keep crushing it, team! 💪
Recent Member Wins 💪🏽🏆
- Greg F. checked in to 500 classes!
- Mary W. hit a 225 lb deadlift PR!
- Patsy S. hit a 205 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 🥳
- 12/29 Chantzler B.
- 1/1 Tracey S.
CrossFit Lake Wylie Anniversaries 🤩
- 1/2 Katherine J. – 1 year
- 1/3 Tracey S. – 5 years
- 1/5 Tracy R. – 4 years
Nutrition & Wellness 🥑🧘🏽♀️🛌
Low Energy? 🪫 Here’s what to do ✅
#3 is most overlooked
Are you constantly exhausted or struggling to get out of bed in the morning?
You’re not alone. Millions of people worldwide experience low energy, and it’s a sign that our bodies need attention.
Our bodies rely on food for energy. When we eat, our digestive system breaks down food, releasing nutrients that raise and lower our blood sugar. Think of your body as an engine; it needs quality fuel at the right times.
What you eat plays a significant role in energy levels and overall well-being. Processed foods, sugary drinks, and skipping meals can lead to energy spikes and crashes. Aim for a consistent eating routine with balanced meals containing protein, carbohydrates, and fats to maintain steady energy throughout the day.
Regular exercise is essential for boosting energy levels. Even a brisk walk after meals can help. Physical activity improves mood, reduces stress, and regulates energy.
Quality sleep is crucial for overall health and energy. While quantity is significant, be sure to focus on getting high-quality sleep. Chronic sleep deprivation can lead to various health issues, including obesity, diabetes, and cardiovascular disease. Aim for 7-9 hours of sleep per night and limit caffeine, especially after 2 pm.
Consider these tips:
- Eat whole foods in balance: Prioritize whole, unprocessed foods to provide sustained energy.
- Stay hydrated: Drink plenty of water daily to support optimal bodily functions.
- Manage stress: Practice stress-reduction techniques like meditation, deep breathing, or yoga to improve overall well-being.
- Limit caffeine and alcohol: These substances can disrupt sleep and affect energy levels.
- Consult a healthcare professional: If you’re experiencing persistent low energy, it’s essential to consult a doctor to rule out any underlying medical conditions.
Remember, everyone’s energy needs are different. By paying attention to your body, making informed choices, and seeking professional advice when necessary, you can take control of your energy levels and enjoy a more vibrant life.
Make it a great week!
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
New Year, New Goals: Setting Yourself Up for Success in CrossFit
With the start of a new year, it’s the perfect time to set goals for your CrossFit journey! Goal setting not only keeps you motivated but also helps you measure progress and stay focused on your “why.”
Here’s how to approach setting goals for 2025:
1️⃣ Be Specific: Instead of “get stronger,” aim for “add 20 pounds to my back squat.”
2️⃣ Make Them Measurable: Use benchmarks like lifting PRs, faster workout times, or skill improvements (hello, first pull-up!).
3️⃣ Set Short- and Long-Term Goals: Break big goals into smaller, actionable steps.
4️⃣ Focus on Performance, Not Aesthetics: CrossFit emphasizes what your body can do—so celebrate your capabilities!
5️⃣ Write Them Down and Share: Use the gym’s whiteboard or a journal to track progress and stay accountable.
Need inspiration? Our programming is designed to build strength, stamina, and skills, helping you crush your 2025 goals one WOD at a time. Book a Goal Setting session with a coach if you need help creating a plan—your success is our success!
Programming Summary 🏋🏽♂️
Monday: Today we have 4 separate AMRAPs with a challenging combination of full body movements: hang power cleans, shoulder-to-overheads, lateral burpees over the bar, and pull-ups.
Intended stimulus:
- 2+ rounds per AMRAP.
- Unbroken hang power cleans and shoulder-to-overheads.
- Pull-ups in 1-2 sets.
- Enough rest to push each AMRAP, but not to fully recover.
- Start each AMRAP back at the hang power cleans.
Tuesday: Today we have a 20-minute AMRAP with 24 reps of each movement to celebrate 2024: box jump-overs, power snatches, overhead squats, knees-to-elbows, and cal bike.
Intended stimulus:
- 3+ rounds.
- Split reps into smaller, faster sets with a partner; one person works while one rests.
- All loadings are intended to feel light.
- Practice a mix of muscle and power snatches to speed through the snatch reps.
Wednesday: Closed – Happy New Year!!
Thursday: Today’s workout is a benchmark heavy day where you’ll take on a heavy 1-rep back squat, shoulder press, and deadlift for the day.
Intended stimulus:
- Benchmark heavy day.
- 10:00 on each lift working up to a heavy single for the day.
- Kicking off the first of this year’s CAP benchmark workouts in 2025.
- Last completed on 08/26/24. Scores are in PushPress so be sure to go back to see what you got!
Friday: Today’s workout is a play on Open Workout 17.5, but there are 5 fewer rounds and more double-unders. But first, build to a heavy 3-rep push press.
Intended stimulus:
- Finish in 5:00-9:00.
- Double-unders in :30-1:00.
- Thrusters in :20-:45 and unbroken for at least 3 rounds.
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 Eventbrite!
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! You will also get an additional entry when you come to the party!
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
