News & Notes 📰
Show Up. Stand Out. Get Captured. 📷 – Monday, June 23 at 6:30 pm
Bruce Williams from BAW Media is coming back—and we want YOU in the frame.
Bruce has photographed the CrossFit Games, Regionals, and top athletes around the world. Now he’s shining the spotlight on our 6:30 pm crew.
This is your chance to get some epic photos of you in action—showing effort, grit, and what makes CFLKW special.
No need to be a Games athlete—just show up, bring energy, and rep CFLKW proud (bonus points if you’re wearing our gear!).
Let’s pack the class. We want photos of you, not empty floor space.
Be there. Get captured.
📸 @kevinharrington.images
New Strength & Motion Class Starts Next Week – Monday, June 30!
We’re thrilled to launch a new 7-week TRIAL Strength & Motion class—and it’s free for all current members!
🗓 Mondays & Wednesdays at 4:30 PM
💪 Coach-led, focused, and designed to make you stronger and move better
👊 Starts next week!
Coach Greg will lead this first cycle, but don’t be surprised if you see a few other familiar coaching faces along the way.
Each class will hone in on 1–2 key lifts and movement patterns. That means:
- Experienced athletes can build real strength with consistent, focused training
- Newer members get hands-on coaching and build confidence one lift at a time
This is a win-win and a major value add for anyone looking to level up.
➡️ This will be the last week of 4:30 PM Open Gym. Starting next week, that time slot will be replaced by the Strength & Motion class on Mondays and Wednesdays. On Tuesdays, Thursdays, and Fridays, we’ll be using that time for personal training, semi-private training, and onboarding new members. Low attendance helped us make this call—but the big story is what you’re gaining with this new specialty class.
If the trial goes well and attendance stays strong, we plan to keep this class on the schedule permanently.
Don’t miss out. This is your chance to get stronger, move better, and train with intention.
See you at 4:30 on Monday!
Bring a Friend Week Recap
We just wrapped up another amazing Bring a Friend Week, and we’re feeling incredibly grateful.
🙏 33 people registered
💪 22 showed up and crushed it
Thank you to everyone who invited their friends, family, coworkers, and neighbors. Your support helps us grow the CFLKW community in the best way—through real connections and shared experience.
This is one of our favorite events each quarter because it’s about more than just working out. It’s about welcoming new faces, encouraging one another, and showing others what makes this place special.
We’re so proud of how you show up, not just for yourselves, but for others too. You’re the reason CFLKW feels like home.
We can’t wait to do it again in September!
Community Cup Recap 🏆
The Community Cup was a blast! Whether you signed up officially or just did the workouts in class, we hope you had fun and felt challenged.
Over 13,000 people participated worldwide — and we’re so proud of how our CFLKW athletes ranked among them. These results are pretty amazing!
Advanced
• Alie K. — Rank: 595
Intermediate
• Kevin T. — Rank: 587
• Brad G. — Rank: 717
Novice
• Christine B. — Rank: 41
• Tracy T. — Rank: 825
• Greg F. — Rank: 1258
• Marcus T. — Rank: 1242
• Lucas A. — Rank: 1318
Rookie
• Mary W. — Rank: 79
• Sarah Mu. — Rank: 85
• Stefani C. — Rank: 126
• Jesse B. — Rank: 541
• Courtney R. — Rank: 543
• Skip L. — Rank: 763
Whether you were chasing the leaderboard or just cheering each other on, you were part of something bigger. Can’t wait for the next one!
Recent Member Wins 💪🏽🏆
- Ashlee R. checked in to 25 classes!
- Chantzler B. checked in to 50 classes!
- Kiya R. checked in to 50 classes!
- Alondra M. checked in to 25 classes!
- Stefani C. checked in to 250 classes!
- Sonya L. checked in to 10 classes!
- Sibele S. got her first double-under!
- Ashlee R. got her first double-under!
- Lauren D. got her first double-under!
- Congratulations on all these 1 rep max deadlift PRs!
- Alie K. – 230 lbs
- Alondra M. – 235 lbs
- Ashley P. – 205 lbs
- Ben D. – 345 lbs
- Ben F. – 475 lbs
- Cain V. – 365 lbs
- Caroline E. – 125 lbs
- Cecilia G. – 275 lbs
- Christine B. – 200 lbs
- Dawn C. – 160 lbs
- Janiece J. – 160 lbs
- Jesse B. – 375 lbs
- Justin K. – 400 lbs
- Justin F. – 385 lbs
- Katherine J. – 215 lbs
- Kenyate B. – 150 lbs
- Kiya R. – 205 lbs
- Marcus T. – 325 lbs
- Mary W. – 235 lbs
- Nick H. – 355 lbs
- Nicole W. – 130 lbs
- Ryan G. – 355 lbs
- Sibele S. – 255 lbs
- Stefani C. – 285 lbs
- Tabatha H. – 225 lbs
- Tara B. – 110 lbs
- Tracy R. – 370 lbs
- Ty P. – 365 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. 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 🥳
- 6/23 Janiece J.
- 6/25 Kirk S.
- 6/25 Ashley P.
CrossFit Lake Wylie Anniversaries 🤩
- None this week
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.
Why Nutrition Can Make or Break Your Performance
What you eat doesn’t just affect how you look—it directly impacts how you train, recover, and feel day to day.
When your nutrition is on point, you’ll notice:
- More energy during workouts
- Faster recovery between sessions
- Better strength, endurance, and focus
- Fewer crashes, cravings, and mood swings
But when your nutrition is off?
- You’ll feel drained and sluggish
- Recovery slows down
- Performance dips, even if you’re training hard
- You might feel “stuck” or frustrated with results
Nutrition either fuels or fights your progress.
Start simple:
👉 Prioritize protein at every meal
👉 Eat enough carbs to fuel training
👉 Don’t skip meals—timing matters
👉 Keep snacks ready for busy days
Need help building a plan that works for your body and goals?
Click here to book a consult.
— Coach Alie
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Why Showing Up Consistently Changes Everything
CrossFit trains your body in multiple ways—strength, endurance, stamina, speed, coordination, and more.
But you only get the full benefit if you show up consistently.
Because every day is different, each class challenges a new system:
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One day builds your aerobic capacity with rowing, biking, and longer efforts.
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Another day hits your strength with squats, deadlifts, or presses.
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Another challenges stamina with a chipper or high-volume AMRAP.
This variety is what makes CrossFit so effective—and so fun.
But you only get that balance if you’re here regularly.
That’s why here at CrossFit Lake Wylie we encourage at least 16 classes a month.
It’s not just a number—it’s the baseline for real progress.
The members who consistently make Committed Club each month?
They’re the ones seeing improvements in endurance, feeling better, hitting PRs, leaning out, and gaining confidence.
Want results?
Start with one thing: Show up at least 16 times each month.
— Coach Alie
Programming Summary 🏋🏽♂️
Monday: Today, you’ll take on a 15-minute AMRAP triplet complete with a single-arm suitcase carry, box jumps, and single-arm dumbbell push presses.
Intended stimulus:
- 3+ rounds.
- Suitcase carries in 1:30 or less.
- Box jumps in 2:00 or less.
- Dumbbell push presses in 1:30 or less and 1-2 sets.
Tuesday: Today, we have the fun benchmark workout Linda! A descending ladder of deadlifts, bench presses and squat cleans.
Intended stimulus:
- 15:00-30:00.
- Unbroken deadlifts.
- Bench presses in 1-2 sets.
- Squat cleans in less than 1:30; touch-and-go reps or quick singles.
- June CAP benchmark; retest from 4/10/23.
Wednesday: Today’s effort is a partner workout that’s fast paced in contrast to yesterday’s heavy, slow, and long effort.
Intended stimulus:
- Finish in 15:00-25:00.
- One partner rows at a time; switch as needed.
- Non-rowing partner accumulates :30 plank hold with each transition.
- Advanced athletes may scale up to a handstand hold.
Thursday: Today, you’ll be doing a 2-minute AMRAP of wall-ball shots and max ring muscle-ups five times with 2 minutes to rest between each AMRAP.
Intended stimulus:
- Heavier-than-usual wall-ball shots, complete in under 1:30 and in 1-2 sets.
- :30+ for muscle-ups; 1+ reps per round.
Friday: Today, we have a gymnastics-focused couplet that pairs a descending ladder of chest-to-bar pull-up reps with a set number of shuttle runs between sets. Then after the workout we’re doing some hollow rocks!
Intended stimulus:
- Finish in 10:00-15:00; closer to 8:00 for advanced athletes.
- First set of chest-to-bar pull-ups in 2:30 or less; sets of 5+.
- Shuttle runs in under 1:30; continuous movement.
Saturday: Something fun, partner variation 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 📆
Upcoming: Free InBody Scans in July
Your next free scan is coming up in July!
The machine will be available all month at the gym for self-service.
More details in next week’s newsletter.
Beers & Burpees Charity Event – Saturday, October 11 – Heats 12:20 and 1:00 pm
CrossFit Lake Wylie is one of the co-host gyms for the 15th Annual Beers & Burpees Charity Event on Oct 11 in Charlotte/Indian Land. This event supports the local non-profit Changing Lives Together Foundation (www.cltfoundation.org) and last year the event had over 900 athletes and raised $141,000. It’s a boot camp style partner workout with Standard, Scaled and Competitive workout options and the drinking is optional.
Registration is now open and we’re trying to get our members to sign up for the 12:20 pm or 1:00 pm heat times soon so we can work out together! If you’re having your kids participate we recommend doing the 1:00 pm heat because the kids heat is at 1:40 pm.
It’s 2-person teams and each person gets a t-shirt/tank top and 6 craft beers per team. Heats are from 9am to 5pm with live DJ, other games, activities, vendors, food trucks, craft beer garden and a kid’s Brownies & Burpees Heat at 1:40pm.
To register go to — www.beersandburpees.com/register
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
