News & Notes 📰
Upcoming schedule changes:
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Thursday April 3: There will be NO 8 am Open Gym due to our monthly coaches meeting.
Bring a Friend Week = A Huge Success! 🎉
This week, 31 friends signed up to work out with us, and that’s amazing! Even if not all of them made it in, we’re so grateful for everyone who showed up and gave CrossFit Lake Wylie a try.
A huge thank you to our members for being so welcoming and making CFLKW a place where people feel comfortable jumping in. You guys truly make this community special!
Don’t forget! If your friend signs up for a membership, they’ll get $65 off their first payment, and you get $65 cash as a thank-you! 💰
Let’s keep growing this awesome crew—referrals are the best way to help us grow and keep this community great! 🔥
🚨 50% Off 212 Meal Prep for CFLKW Members & Friends! 🚨
If you’ve been wanting to try 212 Meal Prep, now’s your chance! They’re offering 50% off a meal package for all CFLKW members and the friends who joined us for Bring a Friend Week! Just enter the code CFLW50 at check out!
✅ Code valid until 4/3
✅ New menu goes live Monday at 11 AM
✅ Order deadline: Thursday at 1 PM
✅ Meals ready for pickup: Monday 4/7
Don’t miss out on this deal! This is the perfect way to make meal prep easy and stay on track with your nutrition. 🍽🔥
Creatine: The Secret Weapon for Performance & Recovery
If you’re serious about getting stronger, recovering faster, and maximizing your workouts, creatine should be on your radar.
What is creatine?
It’s a naturally occurring compound in your muscles that helps produce energy during high-intensity exercise. Taking a creatine supplement boosts these stores, giving you more power and endurance.
Why should you take it?
✔ Improves strength & power – Helps you push harder in workouts
✔ Aids muscle recovery – Reduces soreness and speeds up repair
✔ Supports brain function – Benefits cognitive performance & focus
✔ Hydration & endurance – Helps muscles retain water for better performance
Who is it for?
Creatine isn’t just for weightlifters—it’s great for anyone looking to improve strength, endurance, and recovery.
When should you take it?
Take 5g daily—consistency matters more than timing. But if you prefer, you can take it post-workout for easy absorption.
💥 We now have $2 sample packs at the gym! Plus, you can grab full-size tubs at 10% off from Thorne (perks of being a member here!). If you’ve never tried creatine, now’s the perfect time to start!
Time for Your Free InBody Scan! 📊
April is here, which means it’s time for your quarterly free InBody scan!
📅 Available: Tuesday, April 1 – Wednesday, April 30
📍 Location: At the gym, ready for you to use
Important Reminders:
✔️ Best time to scan: Early morning before eating or drinking anything
⚠️ Not for use if you have a pacemaker or life support device
⏳ Self-service: The machine will be on—you are responsible for completing you own scan
Need help understanding your results?
📲 Scan the QR code at the gym or click here.
💬 Want a deeper breakdown? Book a goal-setting session for a full review!
Coaches are not available to do detailed reviews of your scans during class, but we 100% want to see your results! Please share them with a coach—we love seeing your progress! We just can’t do a detailed breakdown during class time. If you’d like a detailed breakdown please book a goal-setting session. Keep working hard! 💪
Recent Member Wins 💪🏽🏆
- Justin K. checked in to 100 classes!
- Pravallika R. checked in to 50 classes!
- Scott G. checked in to 50 classes!
- Janiece J. checked in to 25 classes!
- Staci M. hit an 80 lb front squat PR!
- Kenyate B. hit a 105 lb front squat PR!
- Jesse B. hit a 247 lb 2 rep front squat PR!
- Justin K. hit a 275 lb 2 rep front squat PR and he got rope climbs!
- Ashley G. got rope climbs!
- Lucas A. did his first rope climb!
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 🥳
- 4/3 Carrie C.
- 4/6 Emily T.
CrossFit Lake Wylie Anniversaries 🤩
- None this week.
Nutrition & Wellness 🥑🧘🏽♀️🛌
The Truth About Carbs: Simple vs. Complex
Carbs often find themselves caught in the crossfire of nutrition debates, with some demonizing them as the root of all health woes and others celebrating their vital role in fueling our bodies. Let’s cut through the confusion and take a closer look at the truth about carbohydrates—the good, the bad, and the necessary.
What Are Carbs?
Carbohydrates are one of the three macronutrients essential for life, alongside fats and proteins. They are the body’s primary source of energy, especially for the brain and muscles. When consumed, carbs are broken down into glucose, which fuels our daily activities.
The Difference Between Simple and Complex Carbs
Carbs are classified into two main categories: simple and complex. The distinction lies in their chemical structure and the way the body processes them.
- Simple Carbs: These are made up of one or two sugar molecules (monosaccharides or disaccharides), making them quick and easy for the body to digest. Common sources include table sugar, honey, fruit, and milk. While some simple carbs (like those in fruits and dairy) come packed with vitamins and minerals, others (such as candy and soda) are considered “empty calories” because they offer little nutritional value.
- Complex Carbs: These consist of longer chains of sugar molecules (polysaccharides) and take longer to digest. Found in foods like whole grains, legumes, and vegetables, complex carbs are often accompanied by fiber, vitamins, and minerals. Fiber slows digestion and helps maintain steady blood sugar levels, providing longer-lasting energy.
Are All Carbs Created Equal?
Not all carbs are the villains they’re sometimes painted to be. The quality of the carbohydrate matters more than the quantity. Refined carbs, such as white bread and pastries, have been stripped of fiber and nutrients, leading to rapid spikes in blood sugar levels. Whole and minimally processed carbs, on the other hand, are nutrient-dense and supportive of overall health.
Balancing Carbs in Your Diet
Carbs are an essential part of a balanced diet, but moderation and choice are key. Incorporate more whole grains, vegetables, fruits, and legumes into your meals while reducing refined carbs and sugary treats. When you choose carbs, aim for those with a low glycemic index, as they help keep your energy levels steady and prevent sugar crashes.
Carbohydrates are not the enemy—they’re a cornerstone of a healthy diet when chosen wisely. By understanding the difference between simple and complex carbs and opting for nutrient-dense options, you can harness their power to fuel your body and mind.
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Why CrossFit Makes You Stronger Without Getting “Bulky”
One of the biggest misconceptions about CrossFit is that lifting weights will make you bulky. In reality, CrossFit helps you build lean muscle, not excessive size.
Here’s why:
✅ Strength Without Size – CrossFit focuses on functional movements, not isolated muscle growth. You get stronger, but you won’t look like a bodybuilder unless you’re specifically training and eating for that goal.
✅ Balanced Training – Workouts combine strength, cardio, and gymnastics, keeping you athletic and well-rounded.
✅ Fat Loss & Muscle Definition – Lifting weights burns fat and shapes your body, giving you a toned, athletic look.
✅ Hormones Matter – Most people, especially women, don’t produce the level of testosterone needed to build massive muscle. Instead, CrossFit helps you create a strong, powerful physique.
So don’t be afraid to lift heavy—strength makes everything in life easier and our goal at CrossFit Lake Wylie is to help you maintain your independence as long as possible! 💪🔥
Programming Summary 🏋🏽♂️
Welcome to April! This month, we’re focusing on building endurance and stamina. This means you should expect longer-duration workouts to help build endurance and stamina in monostructural, weightlifting, and gymnastics movements.
You can also look forward to benchmarks, including Andi, Open Workout 15.4, Fight Gone Bad, and Kelly.
Monday: Today’s workout is an AMRAP with an ascending ladder of wall balls, box jump-overs and burpees. In each round, the reps will increase by two. Before the workout starts we’re doing a 10 min EMOM of 2 thrusters.
Intended stimulus:
- 168+ reps; complete the round of 16+.
- Light or bodyweight movements that allow for large, fast sets.
- Box jumps should feel easy and fast.
Tuesday: Today, you’ll take on rowing and running intervals with built-in rest.
Intended stimulus:
- Close to 4:00 per round.
- Sub-32:00 total workout time, including rest.
- Faster rounds with a moderate amount of rest.
Wednesday: Today’s workout is a pair of couplets separated by 1 minute of rest. Your score is the total time it takes to complete both couplets, including the rest break. The couplets include deadlifts and double-DB box step-ups, and power cleans and double-DB box step-0vers. Before the workout we’re doing a 10 min EMOM of 1 deadlift + 1 power clean.
Intended stimulus:
- Finish in 8:00-12:00.
- Each couplet completed in 4:00-6:00.
- Light-to-moderate deadlift load.
- Moderate-to-heavy power clean load.
- Use two dumbbells for the step-ups.
- Advanced athletes scale up to 155/225 lb.
Thursday: Today, you’ll work your way through double-unders and chest-to-bar pull-ups to get as much time as possible to chip away at thruster reps. After the workout we’re doing strict weighted pull-ups.
Intended stimulus:
- 20-40 total thrusters.
- 6:00 or less on the double-unders and pull-ups combined.
- Use a thruster load and pull-up option that allow for sets of 5+ reps or each.
Friday: We’re finishing out the week with a longer AMRAP that includes several high-skill movements: running, ring muscle-ups, wall walks and DB snatches.
Intended stimulus:
- 2+ rounds.
- Run in 5:00 or less.
- Muscle-ups in 2-5 sets.
- Wall walks in 3 minutes or less.
- Dumbbell snatches in 1-2 sets per arm.
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 📆
🥾 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!
🏋️ Save the Date: Ryze Above Fitness Fundraiser – Saturday, May 31 🏋️
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! 💪🔥
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 10% 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 30-40% 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.
- 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
