News & Notes 📰
🩻 Get Your Free InBody Scan!
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 💪🏽🏆
- Penny S. checked in to 50 classes!
- Matthew D. checked in to 10 classes!
- Jagan S. hit 22 unbroken double unders!
- Congratulations on these front squat PRs:
-
- Chris C. — 3 @ 225 lbs!
- Courtney R. — 3 @ 130 lbs!
- Greg F. — 3 @ 205 lbs!
- Kiya R. — 3 @ 160 lbs!
- Marcus T. — 3 @ 235 lbs!
- Reagan S. — 3 @ 120 lbs!
- RJ A. — 3 @ 245 lbs!
- Sibele S. — 3 @ 145 lbs!
- Stefani C. — 3 @ 170 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 🥳
- 7/13 Jagan S.
- 7/15 Alie K.
- 7/19 Ashlee R.
CrossFit Lake Wylie Anniversaries 🤩
- 7/17 Robert S. — 1 year
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 workout is a grind with only ONE reason to stop moving — grip fatigue. We’re doing DB box step-ups and running!
Intended stimulus:
- Finish in 9:00-13:00.
- Challenging box step-up load; 1-2 short breaks.
- All run efforts in under 2:30; hard push in the final run to the finish line.
- Lower-body redundancy makes this workout more difficult than it seems.
Tuesday: Today’s workout is a hero benchmark. The workout is longer and will be a bit of a unique grind. We’re doing max-rep deadlifts, strict pull-ups, box jumps (24/30 in) hand-release push-ups and calories on the bike!
Intended stimulus:
- In honor of Marine Cpl. Kevin “Jack” Dempsey.
- 20+ deadlifts on each 2:00 AMRAP.
- 4+ rounds on the 19:00 AMRAP.
- Moderate deadlift load; sets of 10+ reps.
- Pull-ups in under :30.
- Box jumps in under 1:15.; consistent pace.
- Hand-release push-ups in under 1:00.
- Bike in under 2:30.
Wednesday: Today’s workout is meant to be a sprint effort; start at a challenging pace and hang on. We’re doing calories on the rower and thrusters!
Intended stimulus:
- Sub-8:00; advanced athletes sub 5:00.
- Short and fast effort; start at a challenging pace and hang on.
- Light thrusters; 15+ unbroken reps throughout.
- Row in under 1:30.
Thursday: Today’s workout will be a challenge for the grip and the midline. We’re doing handstand walks, knees-to-elbows, and KB swings!
Intended stimulus:
- 3+ rounds.
- This workout will challenge skill, grip, and core.
- Expect some slowdown on the handstand walk and knees-to-elbows.
- Sets of 10 knee-to-elbows in under :45; sets of 20 in under 2:00.
- Sets of 10 kettlebell swings unbroken; no more than 2 quick breaks on the set of 20.
- Handstand walk in under 1:00.
Friday: Today, you’ll build to max loads for a 3-, 2-, and 1-rep power clean over the course of 8 sets.
Intended stimulus:
- Build to max loads.
- Gradual build-up.
- Moderately challenging first set of 3 at around 70-75% of 1-rep max.
- Sets of 3 and 2 in under :20; touch-and-go or singles.
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 📅
🍔 CFLKW Summer BBQ & Potluck — Saturday, August 8th @ 5 PM
Y’all… it’s time for a good old-fashioned gym cookout! 🎉
Come hang out, eat great food, and celebrate our CFLKW fam at Coach Greg’s house on Saturday, August 8th starting at 5 PM. We’re going potluck style — bring your favorite dish to share (yes, we want the recipe if it’s good 👀) — and we’ll have burgers and hot dogs covered so nobody goes home hungry.
Good food. Even better company. This is what makes CFLKW more than just a gym — come be part of it!
👉 RSVP in PushPress and grab a check-in so we can get an accurate head count. We want to make sure we’ve got enough protein on the grill for everyone!
Can’t wait to see you all there! 🙌
Bring a Friend Week – Monday, Aug 24 – Saturday, Aug 29
CrossFit is fun—but it’s way more fun with people you know.
All week long, bring a friend, coworker, neighbor, or anyone you think could use more strength, more confidence, and a community that’s got their back.
They can come for free—no limit on how many times or how many friends!
We’ll make sure the workouts are beginner-friendly, while still giving our experienced members a solid challenge.
Here’s the best part:
If your friend signs up for a membership,
→ You get $65 cash
→ They get $65 off their first payment
Want to give them $100 off instead? Just ask Alie for a special $100 bill you can hand to your friend!
Let’s grow this community together. You already know what CFLKW has to offer—now share it with someone who needs it!
Please send your friends this link to sign up.
- You can invite as many friends as you’d like.
- They can come as much as they’d like.
- They don’t have to come to the same class as you.
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
