News & Notes 📰
Welcome to the World, Roscoe Bradley!
Coach Brad and his wife Lisa have officially welcomed their newest family member! Their baby boy, Roscoe Bradley, was born on February 2nd at 9:58 PM, weighing 6 lbs 12 oz.
Roscoe is already surrounded by love with two big brothers to look up to—and Murphy, who we’ve all watched grow up in the gym, is now a proud big sister too!
We’re so happy for Brad and Lisa as they start this new chapter. Be sure to congratulate them when you see Brad at the gym!
Welcome to the CFLKW family, Roscoe! 🎉💙
📸 5:30 PM Class Photoshoot – THIS Thursday, February 13!
Bruce Williams (BAW Media) is coming back this Thursday, February 13, to capture images and video of the 5:30 PM class for our social media!
Bruce is a top-tier photographer who has shot at the CrossFit Games, Regionals, and other major competitions. He’s also a go-to for local competitions and charity events. We’re lucky to have him showcase the energy and dedication of our CFLKW community!
This is your chance to show off all your hard work, so come ready to bring the intensity! If possible, wear a CFLKW shirt—we’d love to see our gym spirit on display!
📸 @kevinharrington.images
Bree’s Custom CFLKW Barbell!
At our anniversary party, we held a special drawing to give away a custom CFLKW barbell—and Bree was the lucky winner!
She designed every detail, choosing the colors, finish, and even adding “Good Luck” since she also won the drawing at Friendsgiving. 😜 We presented it to her last week, and she put it to work that same day!
Congrats, Bree! Can’t wait to see all the PRs ahead! 💪🔥
Fresh Updates at CFLKW!
If the gym is looking a little fresher, that’s because we painted the walls on Saturday! They were looking a little rough, and before we paint our official logo, we needed to apply a fresh black base coat.
Huge thanks to Aaron Dunnam for doing the work—he even repainted the blue line! The wall with the old logo was chipping and had chunks missing, but now it’s fixed and looking solid again. He also upgraded the shower head in the bathroom last week.
Over the next few weeks, we’ll be painting the new CFLKW logo on the wall. This is a multi-step process:
✔️ First, we’ll outline it using a projector
✔️ Then, we’ll prime the area
✔️ Finally, we’ll paint—which takes multiple sessions to get just right
It’ll take some time, but it’s going to be worth it! We’re always working to keep the gym looking fresh and representing our community the best way possible. Stay tuned!
🏋️♀️ The CrossFit Lake Wylie Intramural Open: Less Than 3 Weeks Away! 🏋️♂️
The countdown is on, and we’ve got 21 people registered so far! This is your chance to join in on the fun, push your limits, and be part of the most exciting community event of the year. Don’t miss out—sign up and get ready to crush it!
🔥 Teams Are Set—Find Yours!
Teams are posted on the wall with their assigned team captains. Check it out and see who you’re teaming up with!
💡 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
🏆 New Point Category—Earn Your Team 10 Points!
We’ve added a new way to earn BIG points! Each person who officially takes the Judges Course will earn their team a whopping 10 POINTS!! You’ll also get a shiny spot on the wall—bring us your official certificate, and we’ll slap it up there for all to see. Everyone will know you’re officially certified to judge people 😏 (and no, not the kind of judging you’re currently doing on someone’s burpees). All joking aside, we do really need help with people judging during Friday Night Lights so this really helps the entire community! To take the judges course click HERE.
💪 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 Throw Down (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!
🔥 Thursday Throw Down Athletes Announced! 🔥
We’re pumped to announce the 6 athletes who will be battling it out in the Thursday Throw Down on March 6 @ 6:30 pm. This is one of our most anticipated events of the year, and we know you’ll be cheering hard for these athletes:
Coach Greg vs. Coach Alie
Ben D vs. Nicole T
Nick H vs. Christine B
Get ready for an epic night of competition and fun! We can’t wait to see everyone’s energy and support during this exciting event. Mark your calendars—you won’t want to miss it!
Stay tuned for more details as the big day approaches!
💥 Saturday Workouts with a Personal Touch: Final WOD! 💥
Our ambassador-inspired Saturday WOD tradition has come to an end for this group of ambassadors. We’re currently in the process of selecting our new ambassadors who will be helping out for the next 6 months!
📅 February 8: Rachel’s Choice
We wrapped up with Rachel’s Choice WOD, and let’s just say it wasn’t for the faint of heart! Honestly, no one made it to 100 rounds, and we’re thankful for that. Some members even jokingly suggested Rachel might need to get body slammed for making us not just do burpees, but burpee box jump overs—on a taller box! And, in case you’re wondering, Rachel did almost get body slammed (lol).
Thanks, Rachel, for pushing us to our limits—and for giving us a workout we’ll definitely remember!
Teams of 2
100 rounds or till 9AM
4 Hang power cleans 105/165 (split)
4 Burpee box jump over 24/30 (split)
100 meter Run (run together)
Recent Member Wins 💪🏽🏆
- TJ checked in to 500 classes!
- Tabatha H. did a half rope climb!
- Bench press PRs:
- Greg F. 250 lbs!
- Pravallika R. 75 lbs!
- Dani C. 105 lbs!
- Christine B. 110 lbs!
- Allison R. 130 lbs!
- Kristie C. 100 lbs!
- Nick H. 205 lb Binↄh Pᴙes!
- Sibele S. 125 lbs!
- Mary W. 105 lbs!
- Kenyate B. 85 lbs!
- Tabatha H. 115 lbs!
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 🥳
- 2/14 Valentine U.
- 2/15 Daniela P.
CrossFit Lake Wylie Anniversaries 🤩
- None this week
Nutrition & Wellness 🥑🧘🏽♀️🛌
Supplement 101: Optimize Your Performance, Recovery, and Overall Health
When it comes to achieving your fitness goals, a well-rounded nutrition plan and regular exercise regimen are key. However, incorporating supplements can also help you optimize your performance, recovery, and overall health. Here’s a closer look at some popular supplements that can take your gym routine to the next level:
- Protein Powder
- Ensures you’re meeting your daily protein needs for muscle repair and growth
- Types: Whey, casein, pea, hemp
- Potential side effects: Digestive issues like bloating or gas, especially if lactose intolerant
- Creatine
- Increases muscle mass and strength
- Helps muscles produce energy during high-intensity exercises
- Natural sources: Red meat, fish
- Potential side effects: Weight gain, dehydration, muscle cramping
- BCAAs (Branched-Chain Amino Acids)
- Supports muscle growth, reduces muscle soreness, improves exercise performance
- Essential amino acids: Leucine, isoleucine, valine
- Natural sources: Chicken, eggs, dairy products
- Potential side effects: Generally safe, but excessive intake can cause nausea and fatigue
- Collagen
- Maintains the health of skin, joints, and connective tissues
- Supports joint health and reduces injury risk
- Natural sources: Bone broth, fish, chicken skin
- Potential side effects: Digestive issues like heartburn or bad taste
- CLA (Conjugated Linoleic Acid)
- Reduces body fat, increases lean muscle mass
- Natural sources: Beef, lamb, dairy products (cheese, butter)
- Potential side effects: Digestive issues, insulin resistance, increased bleeding risk
- Glutamine
- Supports immune function, gut health, muscle recovery
- Natural sources: Beef, chicken, fish, eggs, dairy products
- Potential side effects: Generally safe, but high doses may cause stomach upset or headaches
- Magnesium
- Essential mineral for muscle function, energy production, overall well-being
- Natural sources: Leafy green vegetables, nuts, seeds, whole grains
- Potential side effects: Excessive intake can lead to diarrhea, nausea, abdominal cramping
- Betaine Anhydrous
- Supports cellular hydration, improves muscle endurance, enhances power output
- Natural sources: Beets, spinach, seafood
- Potential side effects: Gastrointestinal discomfort, diarrhea
- Multivitamins
- Fill nutritional gaps, support overall health
- Beneficial for dietary restrictions or deficiencies
- Potential side effects: Excessive intake of certain vitamins/minerals can cause toxicity and adverse effects
- Omega-3 Fatty Acids
- Supports heart health, reduces inflammation, promotes brain function
- Natural sources: Fatty fish (salmon, mackerel, sardines), flaxseeds, walnuts
- Potential side effects: Fishy aftertaste, gastrointestinal issues, increased bleeding risk in high doses
Remember, supplements should complement a balanced diet and healthy lifestyle, not replace them. Always consult with a healthcare professional or a registered dietitian before starting any new supplement regimen to ensure it’s appropriate for your individual needs.
Stay motivated, stay healthy, and keep pushing towards your fitness goals!
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
💥 Tell Me About the CrossFit Open 💥
The CrossFit Open is here, and it’s the biggest event of the year for our gym community! Whether this is your first Open or your tenth, it’s an opportunity to challenge yourself, grow, and be part of something larger than just a workout.
For newcomers, the Open is a three-week online competition where you’ll complete weekly workouts and submit your scores. It’s designed to be inclusive, so there’s no need to stress about your fitness level. You can scale the workouts to your abilities, and it’s not about being the fastest or the strongest—it’s about pushing yourself and celebrating progress.
For our Open veterans, this is your chance to see how far you’ve come. Every year brings new challenges, but it also brings new opportunities to improve and achieve personal bests. Plus, the energy of the community and the support you’ll get from your team will make every workout that much more exciting.
Whether you’re here to compete, have fun, or just cheer on your fellow members, the Open is a great reminder of how CrossFit brings us all together. So, step up, get involved, and let’s make this the best Open yet!
Programming Summary 🏋🏽♂️
Monday: Today we’re doing heavy front squats and you get to lift heavy relative to your capacity. The effort should require all of your focus and attention to execute each set.
Intended stimulus:
- Heavy day relative to each athlete’s capacity.
- Challenging load, relative to the athlete’s strength and experience levels with this movement.
- Those less comfortable with the front rack position should prioritize improving rack position before adding significant load.
- CAP Benchmark; plan to restest in November.
- Lift once every 4:00.
- Retest from 9/4/24. Scores are in Push Press and we had 39 athletes log that day so be sure to check what you did last time!
Tuesday: Today’s goal is to move as quickly as possible through the kettlebell swings and jump rope to leave as much time as possible to accumulate lunges.
Intended stimulus:
- Unbroken kettlebell swings throughout the workout.
- Double-unders in :15-:30.
- :45-1:30 to accumulate as many walking lunges as possible.
- 20+ lunges per round; advanced athletes could push up to 60-70 per round.
- Fast-paced, high-volume workout condensed into a short time frame.
Wednesday: Today’s effort is a fun partner workout with biking and holding a heavy object of your choice (sandbag, kettlebell, barbell, DB, med ball, etc.)
Intended stimulus:
- Finish in 17:00-25:00.
- One partner bikes while the other holds an object on the front side of the body.
- Switch as needed; the partner on the bike may only work once the object is off the ground.
- Athletes who predict being able to maintain 18+ calories/minute may scale up their load for the hold.
Thursday: Today’s workout is a bit of a “choose your own adventure” effort because you get to pick your barbell weight on the hang squat cleans, and you’re also doing box jumps.
Intended stimulus:
- Box jumps in :20-:30.
- Unbroken squat cleans finished by 1:00 to allow at least 1:00 of rest.
- Athlete chooses load.
- Lower-body strength and endurance.
Friday: Today’s AMRAP is a classic triplet of pull-ups, bar-facing burpees and push jerks, with reps that increase over a moderate duration of time. 15 minutes isn’t necessarily long, but as the reps increase each round you can expect to feel like it is!
Intended stimulus:
- Finish the round of 15+; advanced athletes finish the round of 21.
- Maintain sets of 3+ on the pull-ups; 9+ reps per 1:00.
- Maintain a pace of 9+ burpees per 1:00.
- Push jerks in sets of 6+ throughout the workout.
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.
🥾 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
