News & Notes 📰
Upcoming Schedule Changes
- Wednesday, December 24: Closed for Christmas Eve.
- Thursday, December 25: Closed for Christmas.
- Friday, December 26: No 5 or 6 am classes. Regular schedule remainder of the day.
The Reason for Christmas 🎄✝️
Christmas isn’t really about lights, gifts, or busy schedules. It’s about Jesus. His birth is why we celebrate. It’s a time to pause, reflect, and remember the hope and peace He brings.
If you’re looking for a Christmas Eve service, New River is a great option here in Lake Wylie. They’re hosting three services on Christmas Eve at 11:00 AM, 1:00 PM, and 3:00 PM. It’s a meaningful, family-friendly service and a great way to center the day on what matters.
If you’re also looking for a biblically sound church to attend more regularly, New River has been that place for many of us. There’s always a group from CFLKW at the Sunday 9:00 AM service. Usually at least six of us, sometimes closer to ten. We sit together, and you’re always welcome to join us. If you’d like to come with us just send me a text!
— Alie
Check Out Our New Apparel Store – Shop Anytime! 🤩
Big news for you and your closet.
Our new apparel store is officially live, and we are fired up about it. We have been working on this for several weeks, and it feels good to finally share it with you.
This is a direct-to-you store. That means you can order hoodies and t-shirts whenever you want. No waiting for group orders. No short ordering windows. You decide when it’s time for new gear.
You’ll also see more affordable options across the store. Same gym pride. Easier access. Less hassle.
Nothing has changed with quality. We are still using the same hoodies and t-shirts we have always ordered. Same fit. Same feel. Same stuff you already know and wear.
We’ve ordered some sample items, and they’ll be at the gym soon. You’ll be able to check them out in person before placing your next order.
This store also opens the door for more items. Hats and beanies are coming. We’re also working toward embroidered and engraved items, which we’re really excited to roll out.
One more thing that matters. We will always cover up to $5 of shipping on every order. That part is on us.
Check out the new store below! What’s the first thing you’re ordering?
O2 Hydration Mix Is Here 💧
We’ve got O2 hydration packets for sale at the gym now. Peach Pear is my favorite and it has no caffeine. Pomegranate Guava is a good option if you want a caffeine boost with 140 mg. They use quality ingredients, and they’re easy to use. Just mix a packet with water and you’re set.
These are great for people who don’t like plain water. They just give water a nice taste!
Just grab one or a few and check out using WheelPay!
Cold Mornings. Happy Ears.
Cold mornings are here, and running days are coming up. We brought in custom CFLKW Junk Brands ear warmers, and I wanted you to know before they disappear. Quantities are small. Once they’re gone, that’s it. They’re great for cold weather WODs, outdoor runs, and chilly hikes, and they stay put when you move. Picture a 30-something degree run where your ears feel fine while everyone else is miserable. That’s the idea. They’re at the gym now if you want one before your next run.
Check out using WheelPay!
Fuel for Life Nutrition Challenge 🥗
This is our 12-week nutrition challenge built around how we train here. It’s not a diet. It’s a reset to clean things up, build better habits, and feel better in and out of the gym.
Everyone’s goals will look a little different. Some of you want to gain muscle. Some want to lose body fat. Some want better eating habits, more variety, or more energy day to day. This challenge works for all of that.
You’ll choose the approach that fits your life. Whole30 → Paleo → Hybrid, Paleo or Hybrid for all 12 weeks, or macronutrient tracking if you like data. No single right option. Consistency is the goal.
Each week has one clear focus, group accountability, and shared wins and ideas. We’ll do monthly InBody scans so you can track changes without guessing. It lines up perfectly with the Open, and we’ll test and retest a benchmark so you can see real progress over 12 weeks.
One male and one female winner based on participation and support. This is a challenge for everyone who wants to feel better, train better, and build habits that stick.
Cost and registration
Bundle
Challenge + Open registration code + Open T-shirt
- $179 billed every 4 weeks
- 3 total payments over the 12-week challenge
- Click here to sign up for the bundle AND get your entry to the Open and your Open T-Shirt.
Challenge Only
- $168 billed every 4 weeks
- 3 total payments over the 12-week challenge
- Click here to sign up just for the nutrition challenge.
If you’re ready to reset after the holidays, feel better in your workouts, and start the year with momentum, this challenge is for you. Let’s go into the Open fueled, confident, and prepared—together!
Athlete’s Choice Awards Voting Is Now Open! 🗳️🤩
Voting for the 2025 Athlete’s Choice Awards is officially open. This is your chance to highlight the members and coaches who bring energy, laughter, support, and grit to CFLKW every day!
Take a moment to look through each category and think about the people who stand out to you, then cast your vote!
Note: You don’t have to vote for every category if you can’t think of someone. At minimum vote for your coaches!
Voting closes on December 31.
Member Awards
- Gym Fashion Icon — For the member who always shows up in the most stylish workout attire. You look fabulous, and we notice.
- ChalkAholic —No description necessary, every gym has one.
- Gym Comedian — For the member who always keeps everyone laughing during workouts.
- Dancing Queen/King — For the member who turns every workout into a dance party.
- Flexy — For the super bendy member that shows up ready to fold themselves in half at any moment.
- Energizer Bunny — For the member that keeps going & going & going.
- Geardo — For the member that shows up packed like they’re heading to a weeklong competition every single day.
- Always Late — For the member that has never made it to a warm-up…”I thought it was an optional bonus round.”
Coach Awards
- Coach who inspires you to move better — You inspire us! Thanks for making us move better and improve our mechanics!
- Coach who encourages fun and laughter — You make this fun! Classes are always a blast and that makes us look forward to it!
- Coach who helps you realize your potential — You show us the possibilities! Your encouragement has helped us hit PRs and do things we didn’t realize we were capable of!
- Meanest Coach — You’re a little hard on us but we still love you a lot!
- Nicest Coach — You’re literally the nicest coach and we appreciate your gentleness and kindness so much!
Your vote matters even if you can’t make it to the anniversary party. These awards celebrate the people who help shape this community and make every class better. Who stood out to you this year? Who pushed you? Who made you laugh? Who made training feel like the best part of your day?
Cast your vote and help us recognize the heart of CFLKW!!
CrossFit Lake Wylie’s 12th Anniversary Party – Saturday, January 10 @ 6 pm
We’re celebrating 12 years of CrossFit Lake Wylie on January 10, 2026 at 6 pm, and this year’s party is going to be a night you won’t want to miss. It’s one of the biggest things we do all year, and it’s your chance to enjoy great food, great people, and a celebration built around the hard work you put in every day.
Everyone is welcome! Members, spouses, and kids can all attend, but each person needs their own ticket so we can provide accurate numbers to the catering company. Tickets are $20 per person plus Eventbrite fees, and kids under 10 have their own free option. While we’d love to offer the event at no cost, that just isn’t possible this year. Your ticket helps us cover the venue, food, and all the details that make this night special. 🙏🏼
Check out the Eventbrite invite to see pictures from last year’s event.
You have 11 days left to register. Please register ASAP so we can plan with our catering team!
Ticket Options
- No dietary restrictions
- Gluten-free
- Vegetarian
- Kids under 10 (free)
- Add-on Donation to Support the Event
Details
- We’re using the same catering company from 2024. If you were here, you remember how amazing the food was!
- Our photographer, Bruce Williams from BAW Media, will be here capturing the night for us.
Most gyms don’t put on events like this. We choose to because you bring so much to this community, and we want to honor the effort you put in all year long. We’re grateful for every one of you. Your energy, your commitment, and your support are the reason this gym has made it 12 years. Celebrating together matters, and we want you there. Thank YOU for being part of this journey. 💙
🎊 Event Highlights
- NYE-style dress code
- Catered dinner with dessert
- Athlete’s Choice Awards
- Raffle for the grand prize. Earn tickets by attending classes during the week. Must be present to win.
⏰ Event Schedule
- 6:00 pm – Doors open
- 6:30 pm – Dinner served
- 7:30 pm – Awards
- 8:00 pm – Grand prize drawing
Recent Member Wins 💪🏽🏆
- Katrina N. checked in to 25 classes!
- Marianella H. checked in to 10 classes!
- Jesse B. got a bar muscle up!
- Reagan S. got a bar muscle up!
- Coach Brad got 18 ring muscle ups!
- Nick H. willingly attended a burpee WOD!
- Congratulations on all these back skwat PRs!
- Amy L. — 170 lbs!
- Justin K. — 415 lbs!
- Angie C. — 100 lbs!
- Meredith W. — 145 lbs x 3!
- Ben P. — 415 lbs!
- Sarah Mu. — 145 lbs!
- Reagan S. — 135 lbs!
- Coach Wes R. — 445 lbs!
- Nick H. — 255 lbs!
- Kiya R. — 205 lbs!
- Unc. Greg — 285 lbs!
- Chris C. — 286 lbs!
- Lucas A. — 300 lbs!
- Tracy R. — 300 lbs!
- Janiece J. — 175 lbs!
- DJ — 230 lbs!
- Anthony W. — 285 lbs!
- Courtney R. — 145 lbs!
- Tabatha H. — 185 lbs!
- Mary W. — 165 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. 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 🥳
- 12/23 Shreya D.
- 12/24 Lon A.
- 12/24 Liz R.
- 12/27 Oliver G.
CrossFit Lake Wylie Anniversaries 🤩
- 12/27 Caroline E. — 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 classic 21-15-9 rep scheme of kettlebell swings with 100 double-unders following each round.
Intended stimulus:
- Finish in 10:00 or less.
- Classic 21-15-9 rep scheme of kettlebell swings with 100 double-unders following each round.
- Fast and unbroken for advanced athletes.
- Break heavier kettlebell reps into no more than 2 sets per round.
- Double-unders in 2:00 or less.
Tuesday: Today is a repeat of Open Workouts 23.1 and 14.4. This fun and challenging chipper will push you to break up reps to keep moving strategically. The workout has cal row, toes-to-bars, wall-ball shots, cleans, and ring muscle-ups.
Intended stimulus:
- Make it to the cleans.
- Advanced athletes finish one round.
- Break toes-to-bars, wall-ball shots, and cleans into manageable sets to keep moving with small breaks.
- Default to power cleans unless a squat clean is necessary to complete the lift.
- This is also a repeat from December 23, 2024, so look back to see how far you’ve progressed this year.
Wednesday: Closed
Intended stimulus:
- NA
Thursday: Closed
Intended stimulus:
- NA
Friday: Today’s workout will test your muscular stamina. We’re doing alternating DB snatches and wall-ball shots.
Intended stimulus:
- 8:00-12:00.
- High-volume workout with large/unbroken sets.
- 20+ reps per movement.
- Retest from 12/26/24. Look back in PushPress to see how you did last time!
Saturday: 12 Days of Christmas 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. Therefore, keep showing up so you can be the best and fittest version of yourself! 😎
Upcoming Events 📆
Fuel For Life Nutrition Challenge – Starts January 5, 2026
Get ready to kick off the new year with a focus on fueling your body the right way! Our Fuel For Life Nutrition Challenge starts January 5th.
This challenge also sets us up perfectly for the Open, one of the most fun times of the year in the gym. We’ll test a benchmark workout at the start and retest it at the end so you can see how much your fitness improves over 12 weeks.
There will be one male and one female winner, based on participation, engagement, and supporting others. This is about showing up, not chasing weight loss. The prize will likely be a cash prize, with details coming soon.
Cost and registration
Bundle
Challenge + Open registration code + Open T-shirt
- $179 billed every 4 weeks
- 3 total payments over the 12-week challenge
- Click here to sign up for the bundle AND get your entry to the Open and your Open T-Shirt.
Challenge Only
- $168 billed every 4 weeks
- 3 total payments over the 12-week challenge
- Click here to sign up just for the nutrition challenge.
If you’re ready to reset after the holidays, feel better in your workouts, and start the year with momentum, this challenge is for you. Let’s go into the Open fueled, confident, and prepared—together!
CrossFit Lake Wylie’s 12th Anniversary Party – Saturday, January 10 @ 6 pm
We’re celebrating 12 years of CrossFit Lake Wylie on January 10, 2026 at 6 pm, and this year’s party is going to be a night you won’t want to miss. It’s one of the biggest things we do all year, and it’s your chance to enjoy great food, great people, and a celebration built around the hard work you put in every day.
Everyone is welcome! Members, spouses, and kids can all attend, but each person needs their own ticket so we can provide accurate numbers to the catering company. Tickets are $20 per person plus Eventbrite fees, and kids under 10 have their own free option. While we’d love to offer the event at no cost, that just isn’t possible this year. Your ticket helps us cover the venue, food, and all the details that make this night special. 🙏🏼
Check out the Eventbrite invite to see pictures from last year’s event.
Ticket Options
- No dietary restrictions
- Gluten-free
- Vegetarian
- Kids under 10 (free)
- Add-on Donation to Support the Event
Details
- We’re using the same catering company from 2024. If you were here, you remember how amazing the food was!
- Our photographer, Bruce Williams from BAW Media, will be here capturing the night for us.
Most gyms don’t put on events like this. We choose to because you bring so much to this community, and we want to honor the effort you put in all year long. We’re grateful for every one of you. Your energy, your commitment, and your support are the reason this gym has made it 12 years. Celebrating together matters, and we want you there. Thank YOU for being part of this journey. 💙
🎊 Event Highlights
- NYE-style dress code
- Catered dinner with dessert
- Athlete’s Choice Awards
- Raffle for the grand prize. Earn tickets by attending classes during the week. Must be present to win.
⏰ Event Schedule
- 6:00 pm – Doors open
- 6:30 pm – Dinner served
- 7:30 pm – Awards
- 8:00 pm – Grand prize drawing
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.
- 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
