News & Notes 📰
Upcoming schedule changes:
Friday 7/3: Closed
🇺🇸 July 4th Community 5K — Let’s GO CFLKW! 🇺🇸
There is no better way to celebrate Independence Day than running a 5K with your CFLKW family! 🎉
We are making this a HUGE community event and we want every single one of you there. This is the one — mark your calendars, set your alarms, tell your friends, and show up ready to move!
Saturday, July 4th — Community 5K 🏃♀️🏃
Did you know the 5K is the most programmed workout in CrossFit history? Since CrossFit began, it has appeared on CrossFit.com more than any other workout. There’s a reason for that — it’s simple, it’s scalable, and it is a true test of fitness. And we’re doing it together.
Whether you’re a seasoned runner or this is your first 5K — it doesn’t matter. We run together, we push each other, and we celebrate together. That’s what this community is all about. 💙
And if you’re feeling extra spicy? We’re throwing down a 10K challenge for those who want to go the distance. You know who you are. 👀🔥
This is going to be one of the most memorable days at CFLKW this year. Don’t miss it!
📅 Saturday, July 4th @ 8:30 am
📍 CrossFit Lake Wylie
🩻 Your Free InBody Scan Is Back — Don’t Sleep On This One!
July is here, which means it’s time to cash in on one of the most valuable perks of your CFLKW membership — your free quarterly InBody scan!
Seriously, if you want to actually know whether your hard work is paying off, this is how you find out. The scale only tells part of the story. Your InBody scan shows you the full picture — muscle, fat, hydration, and more — so you can see what’s changing, what’s working, and where to focus next.
📅 Available: Wednesday, July 1 – Friday, July 31
📍 Location: At the gym, ready for you to use
A Few Tips to Get the Best Results:
- ⏰ Best time to scan: Early morning, before eating or drinking anything
- ⚠️ Do not use if you have a pacemaker or life support device
- 🙋 Self-service: The machine will be on — just step up and follow the prompts!
📱 Download the InBody App
Before your next scan, download the InBody app so your results sync automatically. When setting it up, use the same phone number you enter into the InBody machine — that’s the key to keeping your history in one place.
🤔 Not Sure What Your Results Mean?
Scan the QR code at the gym or click here for a breakdown.
Want a deeper dive? Book a goal-setting session and we’ll walk through everything together — and make a plan to keep those numbers moving in the right direction. 💪
Recent Member Wins 💪🏽🏆
- Roberto F. checked in to 50 classes!
- Stephanie T. checked in to 100 classes!
- Vanessa F. checked in to 50 classes!
- Matthew P. got his first rope climb!
- Congratulations on these 5×5 deadlift PRs!
- Ashanti L. — 5 @ 315 lbs!
- Ashlee R. — 5 @ 190 lbs!
- Greg F. — 5 @ 325 lbs!
- James R. — 5 @ 335 lbs!
- Jeffrey S. — 5 @ 405 lbs!
- Justin K. — 5 @ 445 lbs!
- Kenyate B. — 5 @ 190 lbs!
- Kirk S. — 5 @ 335 lbs!
- Penny S. — 5 @ 195 lbs!
- Philip M. — 5 @ 245 lbs!
- Pravallika R. — 5 @ 215 lbs!
- Reagan S. — 5 @ 170 lbs!
- RJ A. — 5 @ 375 lbs!
- Russ T. — 5 @ 210 lbs!
- Stefani C. — 5 @ 275 lbs!
- Tabatha H. — 5 @ 215 lbs!
- Tracy R. — 5 @ 355 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 🥳
- 6/29 Meg L.
CrossFit Lake Wylie Anniversaries 🤩
- None this week
Programming Summary 🏋🏽♂️
July Focus: Lifting Heavy 🏋️
Welcome to July — and welcome to heavy loading month! This month’s programming is designed to push you to lift heavy relative to your capacity, so get ready to load those bars and test what you’re made of.
Here’s what to look forward to this month:
- 🦸 Hero Week kicks off July in celebration of Independence Day — it’s going to be a big one!
- 👀 Guest programmer James Hobart will be taking over a week of programming this month — see if you can guess which week is his!
- 🎯 July benchmarks to hit: 1-rep-max deadlift, 3-rep-max front squat, and Linda — start mentally preparing now!
Monday: Today’s Hero WOD is Omar. We’re doing thrusters and bar-facing burpees!
Intended stimulus:
- In honor of U.S. Army 1st Lt. Omar Vazquez.
- Finish in 7:00-12:00.
- Light barbell loading for 10+ reps at a time.
- Maintain 10+ burpees per minute throughout.
Tuesday: Today, we tackle a longer Hero workout with simple movements that tax the lower body and core. We’re doing Michael which consists of running, GHD back extensions and sit-ups!
Intended stimulus:
- In honor of Navy Lieutenant Michael McGreevy.
- Finish in 24:00-30:00.
- Run efforts in 5:30 or less.
- Back extensions in 2:15 or less
- Sit-ups in 2:15 or less.
Wednesday: Today is a long, grippy workout that will test the consistency to maintain pace across many rounds. We’re doing Hero WOD Jennifer with pull-ups, KB swings, and box jumps!
Intended stimulus:
- In honor of Canadian 1st Class Constable Jennifer Kovach of Guelph.
- 7-15 rounds.
- Unbroken kettlebell swings for the first few rounds, and no more than 2 sets from there.
- Box jumps in :90 or less.
Thursday: Today’s Hero WOD is JT. We’re doing handstand push-ups, ring dips, and push-ups!
Intended stimulus:
- In honor of Petty Officer 1st Class Jeff Taylor.
- First-ever CrossFit Hero workout.
- Finish in 5:00-12:00.
- Maintain sets of 7+ reps to start to go Rx’d.
- Maintain sets of 5+ reps to start to go Intermediate.
- High degree of upper-body pressing redundancy that will cause muscular fatigue.
Friday: Closed
Saturday: Community 5K!
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
