News & Notes 📰
Upcoming schedule changes:
- Friday 2/28, Friday 3/7, and Friday 3/14: There will be NO Open Gym or regular evening classes as we’ll be running Friday Night Lights to complete the weekly Open workouts.
- Thursday 3/6: No 8 am Open Gym due to our monthly coaches meeting.
- Thursday 3/6: No 6:30 pm class due to our Thursday Throw Down for 25.2. Instead, please come to cheer on the athletes participating in the throw down. We want as many people there as possible!
🔥 CrossFit Lake Wylie Intramural Open: Starts THIS Week!! 🔥
The Open starts THIS week, and we now have 29 members signed up! If you haven’t joined yet, now is the time to sign up! Push yourself, support your team, and be part of the biggest event of the year.
💪 Another Reason to Sign Up—The Community Cup!
All athletes who complete the Open and submit scores for all three workouts will qualify for the Community Cup, an affiliate-based online competition designed to match you against others with similar abilities.
Here’s how it works:
- Your performance in the Open determines your competition level.
- CrossFit will group athletes into levels: Rookie (1-2), Novice (3-4), Intermediate (5-6), Advanced (7-8), and Pro (9-10).
- From June 9-15, you’ll compete in three workouts at your affiliate, submit scores, and see your ranking.
The Community Cup gives you a clear path to improve and compete with athletes at your level. Finish the Open strong, earn your official level, and get ready to take on the next challenge! The cool part about the Community Cup is the workouts will be specific for the level you’re in, so no RX/Scaled/Foundations categories, just appropriate workouts based on the level you performed at during the Open!
PLUS you know we like to give prizes so we’ll be giving unique prizes to the winners of each level in the Community Cup! More details to come. 😉
Friday Night Lights and We Need Judges!
To have the most fun during the Open we HIGHLY encourage you to come do the workouts during Friday Night Lights (FNL). As soon as we find out what the workout will be, we will schedule heats in Push Press that you can sign up for.
- The first heat will start at 4:30 and we will be done at 7:30 pm.
- Whatever heat you sign up for, you are responsible for showing up 15-20 minutes BEFORE your heat starts to warm up because your workout STARTS at the time you signed up for. For example, if you sign up for a 4:30 pm heat time, it means 3-2-1 GO for your workout is AT 4:30 pm!!
- We will have an area blocked off with equipment and a warm up for you to follow on your own.
- There will be scorecards at the gym that YOU are responsible for filling out before you hand it to the judge that will be judging your workout. Judges will only be entering your score/time and their signature.
- If you can stick around for several heats to help judge, PLEASE do so. This is our BIGGEST need during FNL!
Logging Points For Your Team During the Open
Please read carefully!!
We will be using Push Press to log points for each team during the Open.
- Each team has their own drop-down in Push Press under Workouts where you will need to go to log your points each week.
- Points are due on Mondays on these dates, and you can only enter your points on these dates in Push Press:
- Monday, March 3
- Monday March 10
- Monday March 17
- When entering your points you will enter the total points you personally earned that week with the exception of the top score in gym points and points you earned if you took the judges course. If you take the judges course, YOU are responsible for printing your certificate and giving it to your Team Coach and your Team Coach will enter your 10 bonus points. Your Team Coach will also enter points for the top score.
- These details are specified in Push Press every time you log your score.
💡 How to Earn Points:
✅ 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 per person judged
✅ Social media post/story – 1 Point
✅ Top score in gym (RX, Scaled, Foundations – 1 male & 1 female) – 1 Point
✅ Complete the Judges Course – 10 Points
Example of what you will see in Push Press when you log points:
Log your TOTAL points for week 1.
How to Earn Points:
🚫 DO NOT enter points for “Top score in gym” – Coach will add that separately
🚫 DO NOT enter points for completing the judges course – Coach will add that separately
✅ Friday Night Lights workout – 3 Points
✅ Completed 25.1 outside FNL – 1 Point
✅ Logged score on CrossFit.com – 4 Points
✅ Judge someone else – 2 Points per person judged
✅ Social media post/story – 1 Point
Additional Open Reminders:
🏆 Earn 10 Extra Points!
Take the Judges Course and earn 10 points for your team! Bring in your certificate, and we’ll add it to the wall. We need more judges, so this helps everyone. Take the course HERE!
🔥 Teams Are Set—Check the Wall!
Find your teammates and team captain and get connected via each team’s WhatsApp group text.
The Open is about testing yourself, pushing past limits, and celebrating every win. Whether it’s your first time or you’re a veteran, you’ll leave each week feeling stronger and more connected to the CFLKW community. Let’s do this!
📆 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— and let’s make this the best Open yet! 🎉
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! 💪
New Logo is Complete! 🤩
Our new logo is all done and ready for social media appearances! 😜
Thank you to everyone that helped paint, and even those that offered to help paint. We really appreciate you!
Recent Member Wins 💪🏽🏆
- Oliver G. checked in to 50 classes!
- Tara B. checked in to 25 classes!
- Thom A. checked in to 500 classes!
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 🥳
- 2/24 Becca S.
- 2/24 Russ T.
- 2/24 Jasmine M.
- 2/26 Shane S.
- 3/1 Vince C.
- 3/2 Sandie A.
CrossFit Lake Wylie Anniversaries 🤩
- 3/2 Jesse B. – 1 year
- 3/2 Kenyate B. – 1 year
Nutrition & Wellness 🥑🧘🏽♀️🛌
The Power of Nuts and Seeds: Tiny But Mighty Nutritional Powerhouses
“Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.”
In the bustling world of superfoods, nuts and seeds have firmly secured their spot at the top. Their numerous health benefits and culinary versatility make them indispensable additions to any diet. Here’s why you should be nuts about nuts and seeds:
- Packed with Nutrients: Nuts and seeds are rich sources of essential nutrients. They are packed with healthy fats, protein, fiber, vitamins, and minerals. Almonds, for instance, are loaded with vitamin E, magnesium, and antioxidants, while chia seeds boast an impressive omega-3 fatty acid content.
- Heart Health Champions: Regular consumption of nuts and seeds is associated with a lower risk of heart disease. The healthy fats, particularly unsaturated fats, help to reduce bad cholesterol levels. Walnuts, known for their high omega-3 content, are especially beneficial for cardiovascular health.
- Weight Management: Contrary to the belief that nuts are fattening, studies show that they can actually aid in weight management. Their high fiber and protein content promote a feeling of fullness, which can help curb unhealthy snacking. A handful of pistachios or sunflower seeds can be a satisfying, nutrient-dense snack.
- Boosts Brain Function: Nuts and seeds are often called “brain food” for good reason. They contain essential nutrients that support cognitive function. For example, walnuts are rich in DHA, a type of omega-3 fatty acid that is crucial for brain health and development.
- Blood Sugar Control: For individuals with type 2 diabetes or at risk of developing it, nuts and seeds can be a great addition to the diet. They have a low glycemic index and are known to improve blood sugar control. Almonds and flaxseeds are particularly beneficial in this regard.
- Anti-Inflammatory Properties: Chronic inflammation is a key factor in many diseases, including heart disease and cancer. Nuts and seeds contain anti-inflammatory compounds that can help reduce inflammation in the body. For example, chia seeds and flaxseeds are rich in alpha-linolenic acid (ALA), an omega-3 fatty acid with potent anti-inflammatory effects.
- Versatility in the Kitchen: One of the best things about nuts and seeds is their versatility. They can be enjoyed on their own as a snack, added to salads, blended into smoothies, or used as a base for delicious spreads and sauces. The possibilities are endless!
Incorporating Nuts and Seeds into Your Diet
Here are some simple ways to include more nuts and seeds in your daily meals:
- Add chia or flaxseeds to your morning smoothie or yogurt. My recent favorite has been enjoying chia seeds with milk and fruit in the morning for breakfast or as an afternoon snack in yogurt with fruit.
- Sprinkle chopped nuts on your salads for added crunch.
- Use nut butter as a spread on whole-grain toast or as a dip for fruits.
- Make a homemade trail mix with a variety of nuts and seeds.
Remember, while nuts and seeds offer numerous health benefits, moderation is key due to their high calorie density. A small handful per day is sufficient to reap their benefits.
So, the next time you’re looking for a nutritious and delicious snack, go for nuts and seeds. Your body and taste buds will thank you!
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
The Open: Your Yearly Fitness Check-Up
Every year, we go to the doctor for a check-up to assess our health. The CrossFit Open is the same—it’s our way of checking in on our fitness.
Have you gotten stronger? Improved your endurance? Gained new skills? The Open gives you a chance to measure your progress with workouts that challenge you in different ways.
CrossFit’s methodology is built on measurable, observable, and repeatable results. The Open is the perfect time to put that to the test—right here in our gym, surrounded by our community.
CrossFit’s YouTube Video description: “Prove to yourself you have improved yourself.
The methodology that drives CrossFit is entirely empirical, supported only by measurable, observable, repeatable disclosure of methods, results, and criticisms. Our charter is open source, making co-developers out of participating coaches, athletes, and trainers. CrossFit is empirically driven, clinically tested, and community-developed. There is no better time to test this than during the Open, in your affiliate, with your community.”
Programming Summary 🏋🏽♂️
We are kicking off the week with a bang as we prepare for the first Open workout of the 2025 season this Friday. For those signed up for the Open, expect this week to set you up nicely for 25.1. If you are not signed up for the Open, still expect this week to be challenging and offer some great opportunities to test your skills.
Monday: Today we’re doing a heavy clean complex before the workout. The workout is a couplet of alternating single-leg squats and power cleans.
Intended stimulus:
- 3+ rounds.
- :90 or less per movement.
- Moderate-to-heavy barbell for mostly singles.
Tuesday: Today’s workout is a triplet of bodyweight movements: chest-to-bar pull-ups, hand-release push-ups and running.
Intended stimulus:
- Finish in 12:00-17:00.
- Run efforts in 2:00 or less.
- Chest-to-bar pull-ups and hand-release push-ups each in :90 or less.
- Each round in 5:00 or less.
Wednesday: Today’s workout is a classic heavy day building to a heavy set of 4 deadlifts.
Intended stimulus:
- Heavy day relative to each athlete’s capacity and technique.
- Begin the set of 10 at 50%+ of your recent 1-rep-max.
- Increase loading across as many sets as possible while maintaining safety and proper mechanics.
- Athletes preparing for the Open should work to a moderate set of 4 reps.
- Look back to deadlift heavy days on 01/02/25 and 10/03/24.
Thursday: This couplet is a combination of two monostructural conditioning movements (rowing and double-unders) that will help develop your stamina and endurance.
Intended stimulus:
- Finish in 15:00-20:00.
- Row efforts in 4:30 or less.
- Double-unders in 2:00 or less.
Friday: Open 25.1
Intended stimulus:
- TBD
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
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
