News & Notes 📰
Upcoming schedule changes:
Friday 7/3: Closed
The Fridge Has Been RESTOCKED! 🎉🥤
The wait is over — our refrigerator is fully stocked with a fresh lineup of drinks and we are SO excited about it! Here’s what’s waiting for you:
🆕 Bucked Up Protein Sodas — These are an absolute must-try. They taste amazing and pack 25g of protein with zero fat and zero carbs. Yes, really.
⚡ C4 — A variety of new flavors to keep things fresh
👻 Ghost Energy — We’re trying these out for the first time and think you’re going to love them!
💪 MRE Protein Drinks are BACK — If you know, you know. These things are serious with a whopping 40g of protein per drink!
☀️ New Celsius Flavors — Just in time for summer
🌊 O2 — All flavors are back!
Next time you’re in, grab something new and let us know what you think! Your feedback helps us keep stocking the things you love. 💙
Recent Member Wins 💪🏽🏆
- Congratulations on these 5×5 back squat PRs!
- Justin K. — 400 lbs!
- Tracy R. — 245 lbs!
- Stefani C. — 225 lbs!
- Russ T. — 180 lbs!
- Philip M. — 165 lbs!
- Pravallika R. — 155 lbs!
- Penny S. — 145 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 🥳
- 6/22 Tayler S.
- 6/23 Janiece J.
- 6/24 Henry G.
- 6/25 Kirk S.
- 6/28 Christine H.
CrossFit Lake Wylie Anniversaries 🤩
- 6/23 Shayna — 1 year
Programming Summary 🏋🏽♂️
Monday: Today’s workout offers a combination of monostructural and gymnastics. Each 5-minute window opens with a 200-meter run and then max reps of a single gymnastic movement.
Intended stimulus:
- Total reps relative to individual athlete skill level.
- Monostructural + gymnastics day.
- Hard effort for each run.
- Build gymnastics stamina under fatigue.
- Opportunity to choose challenging variations.
Tuesday: Today’s workout is a classic heavy day. We’re building to a heavy set of 5 deadlifts!
Intended stimulus:
- Heavy day relative to each athlete’s capacity.
- Approach 1: Increase loading across as many sets as possible while maintaining safety and proper mechanics.
- Approach 2: PR attempts at set 3 or 4.
- Approach 3: Repeat each set with the same load at 70 – 80% of 1RM or using an achievable load, yet challenging.
- 5-rep deadlift retest from 1/30/26.
Wednesday: Today’s workout is a descending-rep scheme ladder that should allow you to keep a quick pace through all rounds. We’re doing front-rack reverse lunges, knees-to-elbows and calories on the bike!
Intended stimulus:
- Finish in 8:00-11:00.
- Front-rack lunges in sets of 10+; first round’s reps in 1:30 or less.
- Knees to elbows in sets of 5+; first round’s reps 2:30 or less.
- First round of bike calories in under 2:00.
Thursday: Today’s workout is a couplet that pairs the rower with taller-than-normal box jumps, making for leg interference between the two movements.
Intended stimulus:
- 1:30 or less each round.
- Taller-than-normal box jumps.
- Fast pace on the rower and right into the box jumps.
- Intended interference with leg fatigue.
Friday: Today, we have an interval sprint workout with DB push presses and shuttle runs!
Intended stimulus:
- 2:00 or less per round; advanced athletes under 1:30.
- Score is the slowest round.
- Hold pace to within :05 through all intervals.
- Dumbbell push presses in :15-:45; unbroken for the first 7 rounds and no more than 2 sets from there.
- Shuttle runs in under 1:15.
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! 😎
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.
Could You Be Our Next Coach?
Some of the best coaches in CrossFit didn’t start behind a whiteboard — they started exactly where you are right now. As a member.
You already know what it feels like to walk through our doors for the first time. You know what it means to hit a goal you didn’t think was possible. You know this community. That’s something you can’t teach — and it’s exactly what makes a great coach.
If you’ve ever thought about coaching, we want you to think about it a little more seriously.
We believe the best coaches come from within our community, and we have the onboarding program to back that up. We will teach you how to coach. What we’re looking for is someone who genuinely cares about people, shows up for their teammates, is open to learning, and wants to keep growing.
The one thing you’ll need to make it official is your CrossFit Level 1 certification — and we can point you in the right direction on that too.
If this is stirring something in you, don’t talk yourself out of it. Reach out and let’s have a conversation!
We’d love to see what you’re made of — on both sides of the whiteboard.
Reach out to me (Alie) at 📩 info@crossfitlakewylie.com 😊
“As iron sharpens iron, so one person sharpens another.” — Proverbs 27:17
