News & Notes 📰
📅 Class Reservations: Help Us Keep Things Running Smoothly!
We love coaching you, but we’d rather spend our mornings coaching than cleaning windows. 😉 To keep everything running smoothly, we ask that you follow these class reservation rules:
🔹 For 5 & 6 AM classes: Please reserve by 9 PM the night before. If no one has signed up by then, we may remove the class from the schedule. Also, if you’re the only person signed up for 5 AM and decide not to come at the last minute, please text the coach on the schedule—this small courtesy makes a big difference! All coach phone numbers are on the whiteboard at the gym.
🔹 For all other classes & open gym: If no one has reserved one hour before, we may remove it from the schedule.
Why do we have these rules?
✔️ It helps us plan classes based on space & equipment.
✔️ It prevents coaches from showing up unnecessarily.
✔️ It ensures you get the best experience possible.
We appreciate your help in keeping things organized and efficient. Thanks for reserving ahead of time—we can’t wait to see you in class! 💪
🔥 CrossFit Lake Wylie Intramural Open: Less Than 2 Weeks Away! 🔥
The excitement is building, and we already have 22 athletes signed up! This is your chance to push your limits, bond with your team, and be part of the biggest community event of the year. If you haven’t signed up yet, what are you waiting for? Let’s go!
💥 Teams Are Ready—Find Yours!
Check the gym wall to see your teammates and team captain. Get connected, start strategizing, and get ready to rack up those points!
💡 How to Earn Points:
Every effort counts—here’s how you can help your team win:
✅ Friday Night Lights workout – 3 Points
✅ Completed outside FNL – 1 Point
✅ Logged score on CrossFit.com – 4 Points (max points!)
✅ Judging someone else – 2 Points
✅ Social media post/story – 1 Point
✅ Top score in gym (RX, Scaled, Foundations – 1 male & 1 female) – 1 Point
🏆 BIG POINT OPPORTUNITY: 10 Extra Points!
Want to give your team a serious edge? Take the Judges Course and earn 10 points for your team! Bring in your certificate, and we’ll proudly display it on the wall. Plus, we really need more judges for Friday Night Lights, so this helps everyone. Take the course HERE!
💪 Why You Should Sign Up
The Open isn’t just about competition—it’s about seeing what you’re capable of, supporting each other, and making memories that last. Whether you’re new or a veteran, you’ll leave feeling stronger, prouder, and more connected to the CFLKW community.
📆 Key Dates:
📍 Friday Night Lights – The ultimate weekly throw down!
📍 Week 2 Thursday Throw Down (March 6 @ 6:30 PM) – Don’t miss the mid-Open showdown, with Bruce capturing all the action!
📍 Final FNL & Celebration – Wrap up the Open with a pizza party! 🍕
Don’t miss out—sign up and let’s make this the best Open yet! 🎉
🚧 New Logo in Progress! 🚧
Exciting update—our new CrossFit Lake Wylie logo is officially making its way onto the wall! 🎉
This weekend, we got the process started by outlining the design and priming the wall. Next up—paint! 🎨
Can’t wait for the finished product! 💪🔥
Huge thanks to Nikki S. and Jake for helping!
Recent Member Wins 💪🏽🏆
- Janiece J. checked in to 10 classes!
- Raiford G. checked in to 25 classes!
- Ashley P. checked in to 100 classes!
- Dwayne J. checked in to 10 classes!
- 3 Rep front squat PRs!
- Ashley G. 3 @ 135
- Ashley W. 3 @ 165
- Ben D. 3 @ 235
- Brad G. 3 @ 235
- Chris C. 3 @ 175
- Christine B. 3 @ 110
- Courtney R. 3 @ 110
- Crystal L. 3 @ 145
- Danielle C. 3 @ 120
- David N. 3 @ 305
- Emily T. 3 @ 120
- Esther R. 3 @ 145
- Greg F. 3 @ 200
- Gretta C. 3 @ 85
- Haochen 3 @ 385
- Jesse B. 3 @ 210
- Justin F. 3 @ 235
- Justin K. 3 @ 225
- Kenyate B. 3 @ 100
- Kirk S. 3 @ 235
- Lucas A. 3 @ 200
- Nicole T. 3 @ 185
- Nicole W. 3 @ 65
- Oliver G. 3 @ 85
- Raiford G. 3 @ 175
- Raoul D. 3 @ 195
- Rony M. 3 @ 275
- Russ T. 3 @ 120
- Sasha Z. 3 @ 135
- Sibele S. 3 @ 125
- Staci M. 3 @ 65
- Tabatha H. 3 @ 110
- Tara B. 3 @ 55
- Tracey S. 3 @ 185
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 🥳
- 2/18 Laurin V.
- 2/18 Rebecca F.
CrossFit Lake Wylie Anniversaries 🤩
- 2/22 Sibele S. – 1 year
- 2/23 Dashauna B. – 2 years
Nutrition & Wellness 🥑🧘🏽♀️🛌
Fueling Success: Nutrition Tips for Crushing the CrossFit Open Workouts
The CrossFit Open is a test of your physical limits and mental fortitude. With the intense demand these workouts place on your body, it’s essential to focus on nutrition to maximize performance and recovery. Here are some key tips to help you prepare nutritionally for the Open CrossFit workouts:
- Prioritize Macronutrients
Carbohydrates: As your body’s primary energy source, carbohydrates are vital for high-intensity workouts. Focus on complex carbs like sweet potatoes, brown rice, and quinoa. Incorporate fruits like berries and apples for quick energy boosts.
Proteins: Proteins are crucial for muscle repair and growth. Opt for lean sources such as chicken breast, turkey, tofu, and fish. Don’t forget plant-based options like lentils, beans, and chickpeas.
Fats: Healthy fats are essential for overall health and long-lasting energy. Include sources like avocados, nuts, seeds, and olive oil in your diet.
- Hydration is Key
Staying hydrated is critical, especially during high-intensity workouts. Aim to drink at least half your body weight in ounces of water daily. During workouts, consider sipping on an electrolyte drink to replenish lost minerals.
- Timing Your Meals
Pre-Workout: Fuel up with a balanced meal 2-3 hours before your workout. Include carbs, protein, and a small amount of fat. If you’re short on time, a light snack like a banana with almond butter 30 minutes before can provide a quick energy boost.
Post-Workout: Recovery starts immediately after your workout. Consume a meal with a 3:1 ratio of carbs to protein within an hour. This could be a smoothie with protein powder, spinach, and a mix of fruits or a chicken and quinoa salad.
- Supplements
While whole foods should be your primary source of nutrients, supplements can help fill gaps in your diet. Consider incorporating:
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- Protein Powder: To meet your protein needs, especially post-workout.
- BCAAs (Branched-Chain Amino Acids): To support muscle recovery and reduce fatigue.
- Omega-3s: For reducing inflammation and promoting heart health.
- Vitamin D and Magnesium: Essential for overall health and muscle function.
- Listen to Your Body
Every athlete is different. Pay attention to how your body responds to various foods and adjust your nutrition plan accordingly. Track your meals, energy levels, and performance to identify what works best for you.
- Rest and Recovery
Nutrition isn’t just about what you eat; it’s also about how you recover. Ensure you’re getting enough sleep (7-9 hours per night) and incorporate rest days into your training schedule. Good nutrition combined with adequate rest will optimize your performance and recovery.
Following these nutrition tips can give you the edge you need to crush the Open CrossFit workouts. Remember, the right fuel can make all the difference in achieving your best performance. Good luck!!
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
CrossFit Doesn’t Have an End
Programming Summary 🏋🏽♂️
Monday: Today, you’ll push the limits with a 2,000-meter row time trial. Hit this one with an all-out effort!
Intended stimulus:
- Finish in 10:00 or less.
- Short, benchmark workout.
- Push the pace and empty the tank in the final 300-500 meters.
Tuesday: Today’s workout is a two-movement chipper of ab-mat sit-ups and heavy overhead squats. Before the workout we’re building to a heavy barbell complex!
Intended stimulus:
- Finish in 6:00-10:00.
- Sit-ups in 5:00 or less.
- Overhead squats in 5 sets or less; moderate loading.
- Advanced athletes should try to complete the squats in two sets.
Wednesday: Today, you’ll take on a workout complete with a single set of box jump-overs, toes-to-bars, and dumbbell thrusters, each with a 400-meter run beforehand. After the workout we’re doing some DB renegade rows!
Intended stimulus:
- Finish in 11:00-16:00.
- Run efforts in 2:00 or less.
- Spend no more than 3:00 each on the box jump-overs, toes-to-bars, and dumbbell thrusters.
Thursday: Today, we’re tackling the classic CrossFit benchmark workout, Grace: 30 clean and jerks. This workout should be a sprint from start to finish. Then after the workout we’re building to a heavy 3-rep power clean!
Intended stimulus:
- Finish in 2:00-7:00.
- Advanced athletes should push to finish sub-3:00.
- 3-5 unbroken reps at a time.
- Retest from 8/4/23. Scores are in SugarWOD so go back to that app to see what you got! We had 31 people complete it back then!
Friday: Today’s workout is a slightly heavier variation of the benchmark workout, Andi: hang power snatches, push presses, sumo deadlift high pulls and front squats. We last tested Andi on October 7, 2024. Andi will be a CAP benchmark later this year that we will repeat in April. Today’s workout aims to give you a taste and a slightly different twist.
Intended stimulus:
- Finish in 12:00-16:00; advanced athletes push for sub-10:00.
- 20+ unbroken reps to start each movement; light loading.
- Heavier, lower-rep variation of the CrossFit Benchmark, Andi.
- Andi was last completed on 10/7/24. Scores are in Push Press so go back to 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 Open 2025!!
Below are the key dates to keep in mind in regard to the 2025 CrossFit Open. We will provide more information soon on what this is, how we do it at CrossFit Lake Wylie and everything else you need to know!!
- Jan. 15 – Open Registration Begins
- Feb. 27 – 25.1 Workout Announcement
- March 6 – 25.2 Workout Announcement
- March 13 – 25.3 Workout Announcement
Injury Screens with Dr. Scott Jablonka – Friday, February 28 from 4:30 pm – 7:30 pm
We’re excited to announce that Dr. Scott Jablonka from Carolina Movement Doc will be back at CrossFit Lake Wylie to offer Injury Screens during the first week of the Open 25.1! 🏋️♀️
Whether you’re feeling a little tight, dealing with an old injury, or just want to make sure you’re performing at your best during the Open, Dr. Jablonka’s injury screens are a great way to address any concerns and ensure you’re moving safely.
When: First week of Open 25.1 during Friday Night Lights
Where: CrossFit Lake Wylie
Cost: Free for members!
Don’t miss out on this opportunity to get a professional evaluation and ensure you’re feeling your best as we kick off the Open!
Let’s make this Open the best one yet! 💪
Thursday Throw Down – Thursday, March 6 at 6:30 pm
Our annual Open Throw Down is going down at 6:30 pm (no 6:30 pm class). We will have six athletes going head-to-head to take on 25.2! The athletes are: Coach Greg, Coach Alie, Ben D., Nicole T., Nick H., and Christine B.
Bruce Williams will be here to capture the excitement. We want to have as many spectators as possible there to cheer on the 6 athletes that will be doing 25.2. This is a super fun event and we encourage you to block your calendar and come support these athletes. See you there!
Bring a Friend Week – Monday, March 24 – Saturday, March 29
CrossFit is fun but it’s more fun with friends. This is a whole week where you get to bring a friend or as many friends as you’d like so they get to experience CrossFit with you. They can come for free all week!
Don’t worry, we will make sure all the workouts this week are doable and not so technical for beginners (while still giving those of you with experience a challenge).
And for the exciting part…if your friend signs up for a membership you get $65 cash and your friend gets $65 off their first month! 🤩💵💰 If you want to give your friend $100 off instead, please reach out to Alie for a special $100 bill that you can give your friend!!
Please send your friends this link to sign up.
- You can invite as many friends as you’d like.
- They can come as much as they’d like.
- They don’t have to come to the same class as you.
- Once your friends sign up we will send them instructions on how to reserve and check in to classes.
🏋️ Save the Date: Ryze Above Fitness Fundraiser – April 12! 🏋️
Mark your calendars! On Saturday, April 12, we’re hosting our first-ever fundraising event at CFLKW to support Ryze Above Fitness—a great cause helping make fitness accessible to more people.
This will be a fun and friendly competition with divisions for everyone:
✅ RX – Bring your A-game
✅ Scaled – A challenging but approachable option
✅ Fun For All – No pressure, just a good time!
Whether you’re here to compete, cheer, or just be part of something bigger, we want everyone involved. Stay tuned for more details, but for now—save the date and get ready to throw down for a good cause! 💪🔥
🥾 MammothMarch 20-Mile Hike! 🥾 – Saturday, May 10 @ 7:45 am
Let’s kick off 2025 with an adventure! Coach Greg, Jesse B., and Ben D. are taking on the MammothMarch 20-Mile Hike at Kings Mountain State Park – and they want YOU to join them!
This epic hike is a chance to push yourself, enjoy the great outdoors, and bond with your fellow CFLKW members. Don’t worry if you’re new to hiking – all levels are welcome and encouraged!
🌟 Details:
📅 Event Date: Saturday, May 10 @ 7:45 am
📍 Location: Kings Mountain State Park, 1020 Apple Rd, Blacksburg, SC 29702
🎟️ Tickets & Info: Get your ticket here
Greg, Jesse, and Ben will also host shorter rucks and hikes leading up to the event, so you can train and prepare together.
👉 Interested? Let Coach Greg know, and check out the event page on FB for more details. Let’s tackle this challenge as a team and start the year with an unforgettable adventure!
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
