News & Notes 📰
Upcoming schedule changes:
- Tuesday, December 24 & Wednesday, December 25: CLOSED for Christmas.
- Wednesday, January 1: CLOSED New Year’s Day.
Deadlift Workshop Recap
A huge thank you to everyone who joined us Thursday and to @carolina_movement_doc for the wonderful deadlift workshop! 🙌 Watching the energy, focus, and dedication you all brought was nothing short of inspiring.
Deadlifting isn’t just about picking up heavy weights – it’s about mastering form, building strength, and unlocking your potential. With proper technique, the deadlift is a game-changer for:
🔥 Building Total-Body Power
🔥 Improving Posture & Core Stability
🔥 Boosting Everyday Functional Strength
Remember, when we lift right, we lift for life! 💪 Whether you’re chasing a PR or working on consistency, you’re one step closer to becoming the strongest version of yourself.
If you loved today’s session, stay tuned – more workshops are coming! Let’s keep growing, lifting, and thriving together.
🎄🎁 Christmas Came Early at CrossFit Lake Wylie! 🎁🎄
Santa might still be packing his sleigh, but we couldn’t wait to deliver some early gifts to our amazing members! Check out the new upgrades to make your workouts even better:
✅ 6 Bumper Plate Stands to keep the gym organized and make grabbing your plates a breeze!
✅ 10 Brand-New Medicine Balls (10 lbs & 14 lbs) ready for wall balls, slams, and everything in between!
✅ Fresh Sets of Bumper Plates to replace the worn ones and ensure everyone’s lifts feel just right!
Check out the whole process—from delivery at home to unloading at the gym and setting everything up for YOU!
We’re always working to make CFLKW the best place to train, and we hope you love these updates as much as we do! Let’s put this new gear to work! 💪
Also, thank you to everyone who helped us out by purchasing the old equipment. There are still a few items left at the gym if anyone is still interested in adding to their home gym!
🎄✨ Get Merry & Motivated This December! ✨🎄
We’re bringing the holiday spirit to the gym with our Merry and Motivated December Bingo Challenge! 🌟
Here’s how it works:
📋 Pick Up Your Bingo Card at the gym or click the link to download and print your own.
Merry and Motivated December Challenge
🖍️ Complete the challenges in each box and mark them off as you go.
📌 Hang Your Card on the gym wall to track your progress and show off your holiday hustle!
🎁 Every completed box = 1 entry into our prize drawing at the end of December!
This is your chance to stay motivated, have some fun, and earn entries for an awesome prize while wrapping up 2024 strong. 💪
Let’s see how many Bingo challenges we can crush together! Are you ready to sleigh this season? 🎅
💥 Saturday Workouts with a Personal Touch! 💥
As we approach the end of our current gym ambassadors’ assignment period, we’re celebrating their contributions with a special new tradition! 🎉 Each Saturday workout will highlight one of our incredible ambassadors—featuring their favorite movements or even workouts they’ve written themselves.
We kicked this off this past Saturday and will continue these ambassador-inspired WODs until January 11, 2025.
This past Saturday, we honored Tracy R. with “Roop’s Power Pyramid”—and what a challenge it was!
Here’s his WOD:
1000m Row
50 Wall Balls (14/20 lbs)
42 Front Squats (95/135 lbs)
800m Row
40 Wall Balls
30 Front Squats
600m Row
30 Wall Balls
18 Front Squats
400m Row
20 Wall Balls
12 Front Squats
200 Lunges Cash-Out
Shoutout to everyone who tackled this workout and celebrated Roop’s favorite moves with determination and heart. 🙌
We’re excited to see what each Saturday brings as we honor all of our amazing ambassadors. Don’t miss out—join us every Saturday for a workout that celebrates our incredible community and challenges you to level up!
🥤 Fuel Up! New Drinks and Snacks at CFLKW 🥤
We’ve restocked and added more variety to keep you fueled for your workouts:
- New Slate Protein Drinks – Two delicious flavors now available!
- Jocko Hydration Drinks – Fully restocked and ready to keep you hydrated.
- Barebells Protein Bars – Your favorite bars are back in stock!
Grab one before or after your workout and stay fueled, strong, and ready to crush it. 💪
Recent Member Wins 💪🏽🏆
- Alyssa F. checked in to 100 classes!
- Tabatha H. checked in to 25 classes!
- Ben H. checked in to 10 classes!
- Skip L. hit 3 PRs! 100 lb shoulder press, 130 lb push press, and 150 lb push jerk!
- Raoul D. hit a shoulder press PR!
- Ashley G. hit a 145 lb push jerk PR!
- Jarvis R. hit 3 PRs! 145 lb shoulder press, 165 lb push press, and 185 lb push jerk!
- Carrie C. finished school for this semester!
- Brad G. hit a 205 lb 1RM push jerk PR and a 180 lb 2RM push press 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 🥳
- 12/10 Rony M.
- 12/15 Marcus T.
CrossFit Lake Wylie Anniversaries 🤩
- 12/10 Sandie A. 5 years
- 12/10 Thom A. 5 years
- 12/13 Joe L. 2 years
- 12/14 Sarah Mc. 1 year
Nutrition & Wellness 🥑🧘🏽♀️🛌
Building 🏗️ Your Health and Wellness Ecosystem – Support is essential to your progress
Many people have heard the saying, “You’re the average of the five people you spend the most time with.” This concept highlights the significant impact our relationships have on our overall well-being.
But what does it mean to build a healthy and supportive ecosystem of people?
Today, I want to introduce you to the idea of rings of people in your ecosystem. This framework helps us understand the different levels of connection we have with others and how to navigate those relationships effectively.
The Inner Circle: Your Closest Confidants
Your inner circle is composed of the people you trust most deeply. These individuals are always there for you, no matter what. Your spouse, immediate family members, or a few very close friends likely fall into this category.
When you’re going through tough times, leaning on your inner circle is essential. They want to support you, but they might not always know how. It’s okay to be open and honest with them about your needs. Asking for help is a sign of strength, not weakness.
The Middle Ring: Your Trusted Friends
The middle ring consists of your close friends. While you may not share every detail of your life with them, you can still count on their support and friendship. A sense of camaraderie and shared experiences often characterize these relationships.
The Outer Ring: Acquaintances and Colleagues
The outer ring includes acquaintances and colleagues. While you may interact positively with these people, your relationships with them are less intimate. It’s important to remember that you don’t owe them personal details of your life.
Navigating Your Ecosystem
Understanding the concept of rings of people can help you navigate your relationships more effectively. When deciding what to share with someone, consider their place in your ecosystem. The closer they are to your inner circle, the more likely it is that you can share personal information.
If you struggle with oversharing or feel uncomfortable with certain conversations, remember that you have the right to set boundaries. A simple response like, “Thank you for your concern. We’re doing the best we can,” can be enough to redirect the conversation.
Building a Healthy Ecosystem
Creating a healthy and supportive ecosystem involves nurturing relationships with the people most important to you. Here are a few tips:
- Spend quality time together: Make an effort to connect with your loved ones regularly, whether it’s through phone calls, video chats, or in-person visits.
- Be a good listener: Show genuine interest in others’ lives and be there to support them when they need it.
- Practice empathy: Try to understand things from others’ perspectives and respond compassionately.
- Set boundaries: It’s okay to say no or limit the personal information you share with certain people.
Building a strong and supportive ecosystem can improve your overall health and well-being. Remember, you’re not alone in this journey. You have people who care about you and want to see you succeed.
— Coach TJ
If you are looking for 1:1 support and accountability to reach your health and wellness goals, we can help through our nutrition coaching. All you have to do is book a consultation.
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Why Heavy Days Matter 💪
This Wednesday, we’ve got a Heavy Thruster Day on the schedule, and it’s all about testing your maximal effort. So, why do we program heavy days like this?
Heavy days are designed to:
👉 Build Strength: Lifting heavy weights helps us get stronger, which carries over to all movements in and out of the gym.
👉 Test Capacity: It’s a chance to see how much you can handle and push your limits safely.
👉 Measure Progress: A 1-rep max (or close to it) is a great benchmark to track improvement over time.
What does “maximal effort” mean?
It’s about challenging yourself to lift as much as you can while maintaining proper technique. It’s not about “just getting through the workout” but truly testing your strength with focus and intention.
Remember, heavy days aren’t about speed or intensity—they’re about quality. Take the time to warm up properly, build to your heaviest lift, and listen to your coach for guidance. Let’s get after it! 💥
Programming Summary 🏋🏽♂️
Monday: Today’s workout is a quicker sprint effort with front squats and DB farmers carries. Before the workout though we’re doing 5 sets of 2 squat cleans!
Intended stimulus:
- Finish in 6:00-10:00.
- Front squats in 2 sets or less.
- Moderate barbell loading.
- Farmers carries in 2 sets or less.
- Advanced athletes could increase the load of the farmers carry.
Tuesday: Today’s workout is a descending ladder of double-unders, wall walks, and sit-ups. Before the workout we’re practicing handstand walks!
Intended stimulus:
- Finish in 10:00-15:00.
- First set of jump rope in 2:00 or less.
- First set of wall walks in 2:00 or less.
- First set of sit-ups in 1:15 or less; continuous movement through all rounds.
Wednesday: Today you’ll go for a heavy thruster! We’ll follow that with a set of max thrusters at 60% of today’s heaviest lift.
Intended stimulus:
- Heavy day relative to each athlete’s capacity.
- Increase loading across as many reps as possible.
- Start around 50-60% of 1-rep-max thruster.
- 10+ reps in the final set.
- Newer athletes should use a lighter load to practice sound mechanics before adding intensity.
Thursday: Today you get to hit a partner version of event 10 from the 2021 CrossFit Games with toes-t0-bar and running.
Intended stimulus:
- 2021 CrossFit Games Event 10.
- Finish in 20:00-30:00.
- Fastest time was 21:10 (as an individual).
- Athletes can break up the toes-to-bars and run efforts as desired.
- Athletes performing the Rx’d workout should be able to perform consistent toes-to-bar sets of 5-10 reps and a 400-meter run in 2:00 or less.
Friday: Today’s workout is a quick couplet complete with hang power cleans and strict handstand push-ups. After the workout we’re doing DB overhead walking lunges.
Intended stimulus:
- 8-16 rounds.
- :30-1:00 per round.
- Moderate hang power clean loading for unbroken sets.
- Handstand push-ups in :30 or less.
- Advanced athletes could consider adding a deficit to the strict handstand push-ups.
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 📆
Christmas Outreach – 100 Backpacks for the Homeless
We are helping Dashauna with her yearly Christmas outreach for the homeless. There is a sign-up sheet at the gym with items needed to fill 100 backpacks to hand out on Christmas morning. Please bring all your items to the gym by December 14 @ 4:30 pm.
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
- 7:00 pm – Awards ceremony begins
- 7:15 pm – Grand prize drawing!
Please RSVP through PushPress 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
