News & Notes 📰
Resurrection Sunday! ✝️☀️
Today is a day to celebrate!
Resurrection Sunday is not about a symbol or a tradition. It points to a real moment in history when Jesus Christ rose from the dead. This actually happened, and there were many witnesses who saw Him, spoke with Him, and experienced His presence after the resurrection. That truth matters because it confirms who He is.
Jesus is not just a good teacher or someone who did good things for people. He is not just a prophet. The resurrection validates that He is the Son of God. It sets Him apart from anyone else and shows that everything He said and did carries authority.
Because of His resurrection, everything changes for us. Scripture teaches that through Jesus we are justified. That means when you believe in Him, it is just as if you have never sinned. You are seen by God as holy, perfect, and blameless. Not because of your effort, but because of what Jesus has already done for you.
The resurrection also gives us hope beyond this life. It is the guarantee that death is not the end. Just as Jesus was raised, those who believe in Him will also be raised. There is more ahead, and that promise is secure.
This is not just about remembering an event once a year. The resurrection is a person. Jesus is alive, and He is still working, leading, and calling people to Him today.
As owners, this is who we serve at CrossFit Lake Wylie. Jesus Christ is the CEO. He leads how we show up, how we serve others, and how we build this community. Everything we do is grounded in that truth.
If you do not have a place to go, we would love for you to join us at New River church in Lake Wylie. Services are every Sunday at 9:00 am and 11:15 am.
— Alie and Jake
Welcome Justin to the Coaching Team! 🤩
Justin has been part of our CFLKW community since September 2022. From day one, he’s shown what it means to be a great teammate.
He shows up.
He works hard.
He supports the people around him.
Over the past few months, Justin has been putting in the time behind the scenes going through our coaching onboarding process. He’s taken it seriously and it shows.
A little about Justin:
- Lifelong athlete with experience across multiple sports throughout high school and college
- His goal is to stay active, healthy, and moving and used this drive to become a personal trainer in 2009 and did it for about 5 years
- His introduction to Crossfit started in 2011, with the benchmark workout “Jackie”
- He trained on his own until fully diving in, joining an affiliate in 2014 and competing in the 2015 Open
- He earned his CrossFit Level 1 Trainer (CF-L1) in 2023
Justin is excited to coach and help you reach your goals on the floor—and we’re excited to have him doing it here.
You’ll start seeing him on the schedule this week as he takes on his first solo classes! 👊
Quarterfinals final results 🤩
What a week!
Four days. Four workouts. A lot of effort.
Huge congrats to Kirk S., Shayna R., and Alie K. for showing up and getting it done. We’re really proud of the way they attacked each workout and stuck with it the whole way through.
Here’s where they finished:
Individual ranks
- Kirk — 7222
- Shayna — 7294
- Alie — 8316
Age group ranks
- Kirk — 1843 (Age group 35-39)
- Alie — 1447 (Age group 40-44)
These workouts weren’t easy. They demanded a lot, and these three showed up each day ready to give their best.
And here’s something that matters to us…
Every rep counted because every rep met the standard.
No shortcuts.
No questionable reps.
No “that probably counts.”
They held the line on movement quality the entire time. If you’ve seen some of the videos floating around online, you know not everyone can say that.
We can.
That’s what we’re most proud of.
They represented this gym the right way.
Next time you see them, give them a high five. They earned it. 💪
2026 Murph T-Shirt Pre-Order is LIVE 🇺🇸
Murph is coming in May!
We’re getting ahead of it this year so you have your shirt ready for Memorial Day weekend.
The pre-order store is open now and will close on Wednesday, April 15.
We’ve got three options this year:
- Unisex t-shirt
- Unisex tank
- Women’s crop
The tank is a favorite. It fits well and comes in sizes that work great for women too.
No extras.
No late orders.
If you want one, order now.
This is more than just a shirt.
It’s what you wear when you show up, push through, and honor what Murph stands for.
Every year, this workout means something.
Every year, this community shows up.
Make sure you’re ready.
Order here: Murph Apparel Pre-Order Store
O2 Energy Drinks Update ⚡️
The new O2 energy drinks are already a hit.
Cherry Cola is the clear favorite right now.
We went through them fast… and already placed another order.
More are arriving this week, so you won’t have to wait long to grab one.
If you haven’t tried them yet, start there.
Why we brought O2 in years ago
- Founded by a former pro athlete who wanted a cleaner hydration option
- Focused on simple ingredients you can recognize
- No sugar
- No artificial colors or flavors
- Lower calorie than drinks like Gatorade
You’re not just getting energy.
You’re getting hydration that supports your day.
What we love most
The O2 waters.
- No carbonation
- Light, clean taste
- Easy to drink during or after a workout
If you don’t like fizzy drinks, this is for you.
The regular O2s are great too.
Blackberry Currant is a favorite.
They’re simple. They taste good. They work.
Next time you’re in:
- Try the Cherry Cola energy drink
- Grab an O2 water
- Try the Blackberry Currant
- Tell me which one you like best 👍
Time for Your Free InBody Scan! 
April is almost here, which means it’s time for your quarterly free InBody scan!
Available: Wednesday, April 1 – Thursday, 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
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 💪🏽🏆
- Greg S. checked in to 25 classes!
- Tabatha H. got 6 unbroken toes-t0-bars!
- Congratulations to all these push press PRs!
- Sarah Mu. — 105 lbs!
- Katrina N. — 81 lbs!
- Chris C. — 205 lbs!
- Tracy R. — 180 lbs!
- Sarah Mc. — 65 lbs!
- Courtney R. — 85 lbs!
- Kenyate B. — 85 lbs!
- Coach Brad — 195 lbs!
- Coach Christine — 140 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 🥳
- None this week
CrossFit Lake Wylie Anniversaries 🤩
- 4/8 Rebecca F. — 2 years
- 4/11 Patsy S. — 3 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 🏋🏽♂️
April Focus
Welcome to April! This month, your focus is endurance and stamina.
You’ll see longer efforts that push your engine and skill work that helps you keep moving well when fatigue sets in, all building toward Murph next month.
We’ll also take on key benchmarks like the 2K Row, Kelly, and Andi so you can track your progress.
Running will show up consistently through single efforts, workouts, and intervals as we build toward a 5K challenge at the end of the quarter. Stay consistent, be intentional with your pacing, and watch how it pays off.
Monday: Get ready for a high-rep, grippy workout today! We’ve got running, pull-ups and deadlifts!
Intended stimulus:
- Finish in 15:00-20:00.
- Longer, grippy grind; athlete’s choice of rep partitioning.
- Deadlifts and pull-ups in sets of 8+ throughout.
- Each run effort between 3:30-4:30.
Tuesday: Today, we have a fast-paced AMRAP of wall walks, burpees, and double-unders!
Intended stimulus:
- 4-6 rounds for most; advanced athletes 6+.
- Wall walks in under 1:00.
- Burpees in under 1:00 to start; never more than 1:30.
- Double-unders in under 1:00 to start; never more than 1:30.
- Wall walks will impact burpee speed as this one goes on.
Wednesday: Today, you get to lift heavy relative to your capacity. We’re doing 5 sets of 3 front squats!
Intended stimulus:
- Heavy day relative to each athlete’s capacity.
- Load should be challenging, 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.
- Lift once every 3:00-4:00.
- Retest from 01/20/26.
Thursday: This is intended to be a quick workout that will challenge your trunk, posterior chain, and grip. We’re doing hang power cleans and toes-to-bars!
Intended stimulus:
- Finish in 8:00-12:00.
- Quick workout that will challenge grip and cycling stamina.
- Aligns with focus as athletes build grip stamina.
- Light hang power cleans; sets of 7+ throughout.
- Toes-to-bars in sets of 5+ throughout.
Friday: Today’s workout is the CrossFit benchmark Kelly: Running, box jumps, and wall-ball shots!
Intended stimulus:
- Sub-30:00.
- CrossFit benchmark workout; CAP benchmark for April.
- Higher-volume, longer-duration workout. Constant movement with minimal rest.
- Keep run efforts to 2:15 or less. Spend no more than 6:00 on a single round.
- Compare to 11/27/25.
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 📆
Healthy Kids Day at Camp Thunderbird – Sunday, April 19 from 12:00–3:00 PM
This free, family-friendly event will feature a variety of hands-on activities including crafts like tie-dye, face painting, and friendship bracelets, along with camp favorites like archery, paddle sports, and backyard games. Families can also explore YMCA programs, connect with community vendors, and learn more about opportunities like day camp, resident camp, and wellness programs.
It’s a great opportunity for families to get active, explore camp, and enjoy an afternoon together on the sunny shores of Lake Wylie!
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.
- We also offer 20% off Saatva Luxury Mattresses. We personally sleep on the Saatva Classic Mattress, Plush Soft, and the difference in sleep quality has been huge. Better sleep. Better recovery.
- 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
