News & Notes 📰
🚨 Time is running out to Order Hoodies + Open Apparel! 🚨
Be sure to grab your Open shirt or CFLKW hoodie…or BOTH! 😜
This is your only shot until the end of the year to get a CFLKW hoodie. If you’ve been thinking about it, now’s the time. Once this order closes, they won’t be back until winter!
💪 All pre-order items are automatically discounted $5!
🗓 Deadline: THIS Tuesday, 2/4—so we can get our gear in time for the Open.
📲 How to Order:
Head to the online store and secure your gear before it’s too late!
Click here: https://foreverfierce.com/collections/crossfit-lake-wylie
🏋️♀️ The CrossFit Lake Wylie Intramural Open: Less Than 4 Weeks Away! 🏋️♂️
The excitement is building, and we’re officially at 14 people registered—but we know more of you are thinking about it! Don’t miss out on the biggest community event of the year. This is your chance to throw down with your gym family, push yourself, and be part of something epic.
🔥 Teams Are Set—Find Yours!
We’ve got teams locked in, each with a Coach and a Team Captain ready to lead the charge. Check the gym wall to see which team you’re on!
💡 How to Earn Points:
Every rep, every effort, and every moment counts. Here’s how you help your team win:
✅ Friday Night Lights workout – 3 Points
✅ Completed outside FNL – 1 Point
✅ Logged score on CrossFit.com – 4 Points (highest possible!)
✅ Judging someone else – 2 Points
✅ Social media post/story – 1 Point
✅ Top score in gym (RX, Scaled, Foundations – 1 male & 1 female) – 1 Point
💪 Why Sign Up?
The Open isn’t just a competition—it’s a chance to see what you’re capable of. Whether it’s your first or tenth year, you’ll challenge yourself, grow, and have an absolute blast. Plus, this is the one time of year when the entire gym comes together for something bigger than just a workout. Don’t sit on the sidelines—be part of it!
📆 Key Dates:
📍 Friday Night Lights – The weekly showdown you don’t want to miss!
📍 Week 2 Thursday Throwdown (March 6 @ 6:30 PM) – A mid-Open battle, with Bruce capturing every moment.
📍 Final FNL & Celebration – Wrap up the Open with a pizza party! 🍕
Don’t wait—sign up now and get ready to throw down with your team! 💥
💥 Saturday Workouts with a Personal Touch: Updates! 💥
Our ambassador-inspired Saturday WOD tradition continues to create unforgettable moments at CFLKW. Here’s a recap of last week’s tribute and a look ahead to what’s coming next!
📅 February 1: Jarvis’ WOD – Smile Now, Death Later
Jarvis’ WOD was long, brutal, and definitely lived up to its name! Everyone crushed it, but the consensus was clear—10/10 do not recommend doing that again. 😆 Still, the energy was incredible, and it was awesome to see everyone push through.
📅 Next Up on February 8: Rachel’s WOD
Next Saturday, we’re wrapping up our ambassador-inspired WODs with Rachel’s workout. Don’t miss your chance to take on the last one in the series!
💪 Why These Saturdays Matter
These ambassador-inspired workouts are a powerful way to honor the people (and pets!) who bring heart and spirit to our gym. Each WOD tells a story, and together, we’re building lasting memories as a community.
See you Saturday—let’s keep the good vibes and hard work going! 💥
Recent Member Wins 💪🏽🏆
- Jay G. checked in to 100 classes!
- Tabatha H. checked in to 50 classes!
- Caroline E. checked in to 50 classes!
- Matt D. checked in to 250 classes!
- Marilyn L. checked in to 50 classes!
- Kevin C. checked in to 10 classes!
- Vince did a legless rope climb!!
- Brad hit an Isabel PR 3:11 (from 4:39) 115#!
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 🥳
- 2/4 Tyler W.
- 2/7 Esther R.
- 2/7 Ben H.
- 2/9 Nikhil P.
CrossFit Lake Wylie Anniversaries 🤩
- 2/6 Oliver G. – 2 years
- 2/8 Rachel P. – 1 year
Nutrition & Wellness 🥑🧘🏽♀️🛌
Understanding Hormone Disruptors: The Four P’s
Hormone disruptors, also known as endocrine-disrupting chemicals (EDCs), are substances that can interfere with the body’s hormonal system, potentially leading to various health issues. Here’s a brief look at the four common sources of hormone disruptors: Plastic, Pesticides, Personal Care Products, and Processed Foods.
Plastic
Plastic products containing bisphenol A (BPA) and phthalates are major sources of hormone disruptors. BPA is used in water bottles, food containers, and the linings of canned foods, while phthalates are found in toys, vinyl flooring, and personal care items. Both can leach into food and beverages, disrupting hormonal balance.
Pesticides
Commonly used pesticides, like atrazine, can interfere with the endocrine system of both wildlife and humans. Exposure through contaminated food and water may lead to hormonal imbalances.
Personal Care Products
Many cosmetics, lotions, and shampoos contain phthalates and parabens, which can be absorbed through the skin and mimic estrogen and other hormones, potentially causing reproductive and developmental issues.
Processed Foods
Processed foods often come in packaging containing BPA, and may include additives and preservatives with endocrine-disrupting properties. A diet high in processed foods increases exposure to these harmful chemicals.
Common Household Items to Eliminate
Consider replacing these items to reduce exposure to hormone disruptors:
- Plastic Bottles and Food Containers: Opt for glass or stainless steel alternatives.
- Plastic Wrap: Often contains phthalates.
- Cosmetics and Lotions: Choose products free of parabens and phthalates.
- Shampoos and Conditioners: Avoid synthetic fragrances.
- Household Cleaners and Air Fresheners: Many contain phthalates and VOCs.
- Scented Candles and Oil Diffusers: Use those without paraffin wax and synthetic fragrances.
- Non-Stick Pans: Look for alternatives to those coated with PFOA.
- Thermal Paper Receipts: Often coated with BPA.
- Household Pesticides: Can contain chlorpyrifos and permethrin.
- Canned Foods: BPA may be present in the linings.
- Processed Snacks: Contain EDCs in additives and preservatives.
Tips to Reduce Exposure
- Use glass or stainless steel for food and beverages.
- Choose organic produce to reduce pesticide exposure.
- Read labels on personal care products and avoid those with phthalates and parabens.
- Eat whole foods and limit processed foods.
By being mindful of these sources and making informed choices, you can help protect your hormonal health and overall well-being.
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
We Open Together
Programming Summary 🏋🏽♂️
Monday: Today, you’ll take on a descending-rep couplet of deadlifts and rope climbs.
Intended stimulus:
- Finish in 8:00-11:00.
- Moderate-to-heavy deadlifts in 2 sets or less per round.
- Come off the rope at the bottom of each rope climb and get back on quickly.
Tuesday: Today is a heavy bench press day!
Intended stimulus:
- Heavy bench press day.
- All sets above 80%; opportunity to PR on one of the singles.
- Refer back to 7/2/24 and 5/14/24. Scores are in Push Press so be sure to check and see what you got before!
Wednesday: Today’s workout is a short AMRAP with an unusual combination of movements and reps designed to challenge you mentally and physically. The workout has overhead walking lunges, KB swings and bike for calories.
Intended stimulus:
- 4-6 rounds.
- Unbroken lunges and kettlebell swings.
- Bike calories in :40 or less.
Thursday: Today’s workout is an interval sprint-style effort of shuttle runs and burpees.
Intended stimulus:
- Shuttle runs in :20-:25.
- 8-12 burpees per round.
- Interval sprint-style workout.
Friday: Today, you’ll take on 10 quick rounds of a power clean and wall-ball shot couplet.
Intended stimulus:
- Finish in 10:00-15:00.
- Touch-and-go or fast singles on the power cleans.
- Unbroken wall-ball shots for at least 6 rounds; never more than two sets in a round.
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!
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.
🥾 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
