News & Notes 📰
Upcoming schedule changes:
- 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!
Friday Night Lights Was 👌🏽 — Let’s Make It Even Better!
Last Friday was hands down the best Open event we’ve ever had at CFLKW! 💥 Everything ran smoothly, everyone showed up on time, and we had plenty of judges—which meant I didn’t have to judge and could keep things running on schedule. 41 athletes took on 25.1, and 41 stepped up to judge. Y’all crushed it!
This week, we’re turning things up even more. 🎤 We need guest MCs for each heat! Want to bring the hype, keep the energy high, and help make the night even more fun? Let a coach know in class that you want to guest MC!
Reminders for This Week:
✅ Thursday Throw Down @ 6:30 PM – No 6:30 PM class! Come watch, cheer, and pick up some strategy tips for Friday. Bruce will be here capturing all the action! 📸
✅ Log your 25.1 score online (for those officially registered) by Monday at 8 PM EST.
✅ Log your individual intramural points in PushPress by Monday, March 3. Go to Workouts > Scroll to March 3 > Change the dropdown at the top to your team > Enter your points.
✅ Judges Course Points – Tell your team coach and print your certificate to hang on the wall to get your points.
✅ It’s not too late to register for the Open! Log 3 scores online, and you’ll qualify for the first-ever Affiliate Community Cup this June, where your Open performance determines your competition level!
Let’s make this week even bigger and better—who’s stepping up to MC? 🎤🔥
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 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!
Our Social Media Is On 🔥 — Go Check It Out!
If you haven’t been keeping up with our Instagram and Facebook, you are seriously missing out! Our content has been on fire lately, and we owe a huge shoutout to Laurin for making it all happen.
She’s the creative mastermind behind our fun and engaging posts, including the CrossFit Open #frenemy series, where members jokingly talk trash about their friendly rivals. The content is absolute gold, and if you haven’t seen it yet, you need to!
Go follow us, like, comment, and join in on the fun. You might even find yourself featured next! 😆🔥
We are especially active on Instagram!
Big Saturday Update!
We heard you—some of you LOVE a good partner WOD, and some of you would rather run a marathon barefoot on Legos than work out with a partner. So, we’re making a change!
Starting now, partner workouts on Saturdays are OPTIONAL.
- Want to team up? Grab a partner and crush it together! 👯♀️
- Prefer to go solo? You do you. ☝🏽
- Some Saturdays, we might even throw in a regular workout instead—keep you on your toes.
No more excuses—see you on Saturdays! 😏🔥
New CFLKW Ambassadors Announced! 🎉
We’re excited to introduce our next round of CFLKW Ambassadors for Feb–July! These members go above and beyond to make our community stronger every day:
🌟 Sarah Mu.
🌟 Stefani C.
🌟 Rony M.
🌟 Lucas A.
🌟 Allison R.
🌟 Mary W.
🌟 Jagan S.
A huge thank you to our previous ambassadors for their dedication and energy over the past six months:
👏 Ben D.
👏 Jesse B.
👏 Jarvis R.
👏 Nick H.
👏 Nikki S.
👏 Rachel P.
👏 Raoul D.
👏 Tracy R.
We treated them to dinner as a way to say thank you for helping our community these past six months.
💙 What is the CFLKW Ambassador program?
Every six months, we recognize members who consistently show up, support others, and make this community special. They welcome new faces, cheer people on, they come to our events, engage with our social media, and spread the word about CFLKW. And during their six-month assignment they get some special perks!
We’re grateful for every member who makes this gym what it is—if your name isn’t here, that doesn’t mean we don’t see all the amazing things you do at CrossFit Lake Wylie!
Thank you all for being part of this community! 💪🔥
Recent Member Wins 💪🏽🏆
- Rett M. checked in to 25 classes!
- Courtney R. checked in to 50 classes!
- Kevin C. checked in to 25 classes!
- Last week’s PRs! Sorry we missed these last week!
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 🥳
- 3/5 AC N.
- 3/5 David N.
- 3/5 Matt C.
CrossFit Lake Wylie Anniversaries 🤩
- None this week.
Nutrition & Wellness 🥑🧘🏽♀️🛌
Supercharge Your Immune System
In the pursuit of optimal health and peak performance, it’s essential to fortify your immune system. Let’s dive into these actionable insights that can keep you healthy, resilient, and ready to tackle your fitness goals.
Healthy Diet
- Fruits and Vegetables: A diet rich in fruits and vegetables provides essential vitamins and minerals that support immune function. Aim for a colorful variety to ensure you’re getting a range of nutrients.
- Lean Proteins: Incorporate lean proteins like chicken, fish, and legumes to support the production of immune cells.
- Healthy Fats: Include sources of healthy fats, such as olive oil and avocados, which can help reduce inflammation and support immune health.
Regular Exercise
- Moderate Exercise: Engaging in regular, moderate exercise can boost your immune system. Aim for at least 150 minutes of moderate activity per week, such as brisk walking or cycling.
- Avoid Overtraining: While exercise is beneficial, overtraining can weaken your immune system. Balance your workouts with adequate rest and recovery.
Adequate Sleep
- Consistent Sleep Schedule: Aim for 7-8 hours of uninterrupted sleep each night. Consistent sleep helps your body produce and regulate immune cells.
- Sleep Hygiene: Create a relaxing bedtime routine and maintain a comfortable sleep environment to improve sleep quality.
Stress Management
- Mindfulness and Meditation: Practices like mindfulness and meditation can help reduce stress and improve immune function.
- Relaxation Techniques: Incorporate relaxation techniques such as deep breathing exercises, yoga, or spending time in nature to manage stress levels.
Stay Hydrated
- Water Intake: Staying hydrated is essential for overall health and immune function. Aim to drink plenty of water throughout the day.
Boosting Mitochondrial Function with Light
- Light Therapy: Exposure to infrared light, red light, and sunlight can significantly improve mitochondrial function in the body’s organs. This can enhance energy production and overall cellular health.
- Sunlight: Aim for 15-20 minutes of sunlight daily, especially during winter when days are shorter. If sunlight isn’t available, consider using a 10,000 Lux light and red and infrared light to mimic sunlight.
Avoiding Colds/Flus and Recovering Faster
- Preventive Measures: Regular handwashing and maintaining good air quality can reduce the risk of colds and flu.
- Natural Remedies: Staying hydrated, resting, and using warm liquids like chicken soup or tea can help alleviate symptoms and speed up recovery.
Hydrotherapy
- Benefits: Hydrotherapy, which includes treatments like warm baths, saunas, and cold plunges, can help reduce pain, improve circulation, and boost the immune system.
- Usage: Incorporate hydrotherapy into your routine by taking warm baths, using saunas, or trying cold water immersion to enhance overall health and recovery.
N-Acetyl-Cysteine (NAC) in Winter
- Antioxidant Properties: NAC helps replenish glutathione, a powerful antioxidant that supports the immune system and detoxification processes.
- Dosage: During winter, taking 600 to 1,200 mg of NAC daily with meals can help prevent colds and support respiratory health.
Mindset to Accelerate Recovery
- Growth Mindset: Adopting a positive and growth-oriented mindset can significantly impact recovery. Viewing setbacks as learning opportunities and maintaining optimism can enhance both mental and physical health.
- Support System: Surround yourself with supportive individuals and engage in practices like mindfulness and positive self-talk to foster a resilient mindset.
By integrating these strategies into your daily routine, you can strengthen your immune system and improve your overall well-being.
Make it a great week!
— Coach TJ
A sign you’re thriving or surviving! Which is it for you?
Bonus tip from Coach Alie 😉
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
How High-Intensity Exercise Impacts Your Hormones
CrossFit isn’t just about getting stronger or faster—it also has a powerful effect on your hormones, which control everything from energy levels to fat loss and mood.
🔥 Boosts Growth Hormone & Testosterone
These hormones help build muscle, burn fat, and improve recovery. High-intensity workouts trigger their release, helping you see and feel results faster.
⚡ Regulates Cortisol (Stress Hormone)
Exercise is a stressor, but in the right doses, it helps your body manage stress better. High-intensity training teaches your body to recover efficiently and keeps cortisol in check.
🍽️ Improves Insulin Sensitivity
Struggling with energy crashes or stubborn fat? Intense workouts help your body use insulin more effectively, reducing blood sugar spikes and improving fat metabolism.
😊 Increases Endorphins & Dopamine
Ever finish a tough WOD and feel amazing? That’s because intense exercise boosts feel-good hormones, improving mood, motivation, and even sleep.
If you’re looking for a way to balance your hormones naturally while getting stronger and healthier, CrossFit’s high-intensity approach is one of the best things you can do for your body!
Programming Summary 🏋🏽♂️
Monday: Today we’ll take on Nancy, a classic CrossFit benchmark workout that tests your capacity during a conditioning workout with up to 75 opportunities to improve your overhead squat mechanics. Note that Nancy is also a CAP benchmark that we’ll repeat later this year, so be sure to log your score.
Intended stimulus:
- Finish in 10:00-18:00; 12:00-16:00 for most athletes.
- Light overhead squat loading for sets of 5+ and no missed reps.
- Fast but consistent pace on the runs.
- Classic CrossFit + CAP Benchmark; retest from 10/01/24. Check Push Press to see what you got last time!
Tuesday: Today’s workout is a play on the classic benchmark Diane. The deadlift pull paired with the wall walk press should allow you to move back and forth between the two movements with minimal interference.
Intended stimulus:
- Finish in 10:00 or less.
- Light deadlift load for unbroken sets every round.
- Each set of wall walks in :30 or less.
- Quick transitions back to the deadlifts.
Wednesday: Today we have a short couplet of box jumps and rope climbs.
Intended stimulus:
- 6-12 rounds for most; closer to 14 for advanced athletes.
- Box jumps in :20-:40.
- Rope climb in under :40 including rest and transitions
- Complimentary movements, low-volume rep schemes, and a short time domain to maximize intensity.
Thursday: Today, we have a heavy complex where you will perform 3 power cleans, 2 hang power cleans, and 1 jerk all on the minute for 12 sets. All reps in the complex should be unbroken throughout the entire 12 minutes.
Intended stimulus:
- Heavy Olympic lifting complex.
- Build in load across each minute.
- Jerk will likely be the limiting factor.
- All 6 reps unbroken.
Friday: Open 25.2
Intended stimulus:
- TBD
Saturday: Something fun, partner option optional!
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
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 – Date TBD! 🏋️
Mark your calendars! Sometime in April or May, 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
