News & Notes 📰
Member Spotlight: Tracey S. on the News
We love celebrating our members when they show up in big ways, and this week that spotlight goes to Tracey S.
Tracey was recently featured on the news sharing the work she does through her business, Black Girl Wellness. Watching her speak was a powerful reminder that health is not just about workouts. It’s about awareness, access, and mindset.
Through Black Girl Wellness, Tracey focuses on helping black women build stronger relationships with nutrition, exercise, and their overall mindset around health. In the video, she shared an honest truth. Black women have some of the lowest rates of making their health a priority. Between careers, families, and taking care of everyone else, their own needs often fall to the bottom of the list.
Tracey’s work is about changing that pattern. She encourages women to see their health as something worth protecting, not something to get to later. Her approach is realistic and supportive, centered on meeting women where they are and helping them take small, meaningful steps forward.
We’re proud to have Tracey as part of our community. Whether she’s leading by example in her business, showing up for her own training, or reigning as our Dancing Queen, she brings energy, purpose, and heart into everything she does.
Check out her news feature below!
Coach Spotlight: Celebrating Greg’s Success Outside the Gym
We love highlighting our coaches for who they are beyond the whiteboard, and this week we’re celebrating Coach Greg.
Outside the gym, Greg is a realtor with Coldwell Banker, and he was recently recognized at their annual awards banquet for the Fort Mill office. He received the Top Growth Champion award, given to the agent whose business grew the most from 2024 to 2025. That’s a big deal and a direct reflection of consistent work and trust built over time.
In his FB post, Greg shared that he’s honored to receive the award and that the credit belongs to his clients who trusted him along the way. That mindset should sound familiar. It’s the same care, patience, and follow-through he brings to the gym every week.
This is a good reminder that our coaches are real people with full lives outside of CFLKW. Many juggle full-time careers, families, and responsibilities, then still show up early, stay late, and coach with intention.
We’re proud of you, Greg, and grateful to have you representing hard work and integrity both inside and outside the gym. If you see him this week, make sure to congratulate him.
Anniversary Party Photos Are Here 📸
Our anniversary party photos are in, and we couldn’t wait to share them with you.
Thank you to everyone who came out and helped make the night such a great celebration. The energy, the laughs, and the people made it a night we won’t forget.
A huge thank-you to Bruce Williams, our amazing photographer, for capturing the moments so perfectly. We’re grateful for the time and care he put into documenting the night.
We’ve included a link below where you can view all the photos, download your favorites, and share them with friends and family.
12-Year Anniversary Party Pics
Last Chance for Your Q1 InBody Scan 📊
This is your final window.
You have 6 days left to complete your first quarter InBody scan.
After that, the machine gets put away until April.
If you want a clear starting point for the year, this matters.
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
Download the InBody App
Please download the InBody app before your next scan. When setting it up, be sure to use the same phone number you input into the InBody machine so your results sync correctly.
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!
Recent Member Wins 💪🏽🏆
- Robert S. checked in to 50 classes!
- Brent B. checked in to 10 classes!
- Raimonda M. checked in to 25 classes!
- Congratulations on these 3-rep front squat PRs!
- Justin K. — 325 lbs!
- Julie R. — 115 lbs!
- Katrina N. — 80 lbs!
- Tabatha H. — 155 lbs!
- Kenyate B. — 110 lbs!
- Congratulations on these 1-rep max deadlift PRs!
- Reagan S. — 170 lbs!
- Justin K. — 500 lbs!
- Robert S. — 290 lbs!
- Congratulations to these athletes who all got their first kipping toes-to-bar!
- Sarah Mu.
- Amanda P. — and many more during the WOD!
- Katrina N. — and many more during the WOD!
- Robert S.
- Congratulations to Justin F. for winning our max set push-up challenge and shout out to everyone else who participated!
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. Also keep in mind that this is not a full list of wins, so share your progress with a coach so we can celebrate you!
Birthdays this Week 🥳
- None this week
CrossFit Lake Wylie Anniversaries 🤩
- 1/22 Kevin T. — 2 years
- 1/29 Allison R. — 2 years
Nutrition & Wellness 🥑🧘🏽♀️🛌
CrossFit’s stance on nutrition: 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.
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Programming Summary 🏋🏽♂️
Monday: Today, you’ll take on a grippy workout that will challenge you to be smart about breaks, while still pushing intensity. We’re doing double DB box step-overs and chest-t0-bar pull-ups!
Intended stimulus:
- Finish in 4:00-7:00.
- Pull-ups in 1-3 sets each round.
- No more than one break each round on the step-overs.
- Very grip-heavy workout.
Tuesday: Today’s workout is simple, but challenging! It’s a triplet of rowing, AbMat sit-ups, and alternating DB snatches.
Intended stimulus:
- Finish in 13:00-18:00.
- Row in 1:45-2:15.
- Sit-ups in 2:00 or less.
- Dumbbell snatches in 2:00 or less
- This workout will challenge athletes to maintain sound positions under midline fatigue and high heart rate.
Wednesday: Today, you’ll take on a descending-rep triplet that combines moderately heavy barbell work (front squats and power cleans) with plenty of burpees.
Intended stimulus:
- Finish in 12:00 -16:00.
- Front squats in 1-3 sets.
- Burpees in under :90.
- Power cleans in quick singles.
Thursday: Today, you’ll take on 4 AMRAPs, where you’ll need to get through a run effort and a handstand walk before accumulating max kettlebell swings.
Intended stimulus:
- 40+ total kettlebell swings.
- Run efforts in :45-1:15.
- Handstand walk in 1:00 or less.
- :30-1:00 for kettlebell swings; 1-2 sets.
Friday: Today’s workout is a classic heavy day. We’re doing 5×5 deadlifts!
Intended stimulus:
- Heavy day relative to each athlete’s capacity.
- Increase loading across as many sets as possible while maintaining safety and proper mechanics.
- 5-rep deadlift retest from 7/25/25.
Saturday: Something fun!
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. Therefore, keep showing up so you can be the best and fittest version of yourself! 😎
Upcoming Events 📆
The CrossFit Open — February 26 – March 16, 2026
Registration for the 2026 CrossFit Open is officially open, and this is one of the most exciting times of the year in our gym.
The Open runs from February 26 through March 16 and brings together the worldwide CrossFit community. For three weeks, one workout is released each week. Athletes everywhere complete the same workout and submit their scores. Every workout includes options, so newer athletes and experienced athletes can participate side by side.
If you’re new to CrossFit, the Open can sound intimidating. It isn’t. You don’t need to be competitive. You don’t need years of experience. You just need to show up and try. Many members are surprised by what they’re capable of when they commit and lean into the process. Classes feel different during the Open. The energy is higher. People cheer louder. The gym feels more connected.
At CFLKW, we run an Intramural Open alongside the official Open. We divide the entire community into teams, each led by a coach. Everyone competes together for the full three weeks, whether you officially register for the Open or not. It’s about showing up, earning points for your team, and having fun together.
Open workouts are done during Friday Night Lights, which is a highlight for many members. The music is loud, the gym is packed, and the community shows up to cheer each other on. Our final Friday Night Lights ends with a pizza party, and it’s always a great way to wrap up the Open.
We also host a Thursday Throwdown during the first week of the Open. Two coaches go head-to-head, along with two Rx athletes and two scaled athletes, with both male and female matchups. Bruce Williams will be there capturing the night, and the energy sets the tone for the weeks ahead.
If you’ve done the Open before, you know how fun it is to track progress and share the experience. If this is your first one, this is one of the best ways to plug into the community and really understand what CrossFit is about.
Registration is open now at games.crossfit.com.
If you have questions, ask a coach.
This is for you, and we can’t wait to do the CrossFit Open together!
What’s the energy like during the Thursday Throwdown? Check out this throwback from the 2023 Open.
Member Perks 🤩
Being a member of CrossFit Lake Wylie has its perks! Here’s a look at all the discounts and benefits you get as part of our gym family.
- First, get 10% off at Thorne. You can grab anything from prenatal vitamins and probiotics to creatine, whey protein, health tests, and many other high-quality supplements.
- You can also save 30-40% on your CrossFit Lake Wylie membership by using HSA/FSA dollars to pay for it.
- Plus, get 10% off at Inov8 by using code CFLAKEWYLIE at checkout. They offer everything from barefoot training shoes and lifters to running shoes, including the F-Fly shoe—perfect for CrossFit with its lightweight feel and wide toe box.
- Another great benefit is 10% off a GOWOD Premium subscription. Just reach out to one of our coaches to receive your subscription link.
- If you need CFLKW apparel or other goodies check out our online store at crossfitlakewyliestore.com where you can order anytime!
- For recovery, enjoy $1 per minute massages with James Jones from Zenergy Massage Therapy ($60/60 mins or $90/90 mins). Simply show him your active membership in PushPress (click “Memberships” in the app) and let him know you’re part of CFLKW. Text (803) 526-3550 or book your appointment here.
- You can also save money and help our community grow through our Referral Program. Thank you for spreading the word!
- Finally, check in at least 16 times a month (12 for Masters) to make it into our Committed Club. Each month, your name goes in the drawing for a prize when you hit your check-ins.
“As iron sharpens iron, so one person sharpens another.” — Proverbs 27:17
