News & Notes 📰
Cheer First, Clean Up Later — Someone’s Still Working! 💙
You know what’s one of our favorite things about this community? Nobody gets left behind.
When the last person is still grinding through those final reps, we don’t head for the door — we cheer. We clap. We call out their name. We count down their reps with them. That’s just who we are, and honestly? It’s one of the best parts of being here.
So let’s talk about something small that makes a big difference: please wait until everyone has finished the workout before cleaning up your equipment. 🙌
We know you crushed it and you’re ready to put that barbell away — but imagine still being in the middle of a workout while people are walking past you with equipment, or getting a face full of cleaning spray from the person next to you mid-rep. 😂 Not exactly the hype you were looking for in that moment!
There will be plenty of time to wipe down and put everything away once the last person crosses the finish line. That’s when we clean up — together, as a class.
It’s a small thing, but it means the world to the person still working. Let’s keep showing up for each other all the way to the end. That’s the CFLKW way. 💙
🩻 Get Your Free InBody Scan — Only 11 Days Left in July!
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!
⏰ You only have 11 days left to get your scan in before July is gone — don’t let it slip by!
And the results? Members are seeing some amazing things when they step on that scanner. The hard work is showing up in the data in a big way and it is so exciting to see!
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.
Don’t miss your window — grab your scan before July is up! 💙
📅 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 💪🏽🏆
- Allison R. checked in to 250 classes!
- Coach Greg did a 24 foot handstand walk!
- Congratulations on these 1 rep max power clean PRs!
- Ashlee R. — 105 lbs!
- Ben D. — 205 lbs!
- Brad G. — 220 lbs!
- Bret B. — 115 lbs!
- Christine B. — 125 lbs!
- Dwayne J. — 200 lbs!
- Greg F. — 230 lbs!
- Janiece J. — 125 lbs!
- Joshua M. — 235 lbs!
- Kiya R. — 135 lbs!
- Penny S. — 105 lbs!
- Pravallika R. — 105 lbs!
- Reagan S. — 125 lbs!
- RJ A. — 245 lbs!
- Russ T. — 145 lbs!
- Stefani C. — 162 lbs!
- Tracy R. — 215 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 🥳
- 7/26 Courtney R.
CrossFit Lake Wylie Anniversaries 🤩
- 7/21 Nick H. — 3 years
- 7/23 Vanessa F. — 1 year
- 7/25 Marilyn L. — 2 years
- 7/25 Bill L. — 2 years
Programming Summary 🏋🏽♂️
Monday: Today’s workout is a challenging couplet of power snatches and push-ups that starts with quick rounds and slows down considerably as the workout continues.
Intended stimulus:
- 9+ rounds; advanced athletes closer to 11+.
- High power output couplet with minimal rest time.
- Power snatches in sets of 5+ reps.
- Push-ups in 1 or 2 sets.
Tuesday: Today’s workout combines hard run efforts and quick rope climbs, while managing grip fatigue.
Intended stimulus:
- Finish in 12:00-18:00.
- Run efforts in :40-1:00; push the pace.
- Rope climbs in under :45.
- Challenging grip workout, while pushing the pace on the run efforts.
Wednesday: Today’s workout is a classic heavy day where you will attempt 5 heavy deadlift singles at 80-85%+ of a 1-rep max.
Intended stimulus:
- Heavy day relative to each athlete’s capacity.
- Increase loading across as many sets as possible while maintaining safety and proper mechanics.
- 1-rep deadlift retest from 2/20/26.
Thursday: Today’s workout is a couplet of rowing and AbMat sit-ups that will be sneakier than you think.
Intended stimulus:
- Finish in 12:00-18:00.
- Row and sit-ups each in under 2:00.
- Minimal movement interference; push hard on both movements.
Friday: Today’s workout is a triplet of thrusters, wall walks, and double-unders.
Intended stimulus:
- Finish in 8:00-12:00.
- Unbroken thrusters to start; no more than 1 break as fatigue sets in.
- Wall walks at a pace of 4-6 per minute.
- Each round of both movements in 1:00-1:40.
- Double-unders in :30 or less.
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.
❤️ Tori’s Tribe Fundraiser Workout — Saturday, September 19, 8-1 pm @ Immortal Athletics
Many of you may remember last year we rallied together for this incredible cause — and we’re doing it again because Tori is still fighting and she needs our support.
For those who may be new to our community: Tori Jablonka is the wife of Scott Jablonka, our preferred and favorite physical therapist, and she has been bravely battling cancer. Last year CFLKW showed up for Tori’s Tribe in a big way, and this year we want to show up even stronger. 💙
Here’s what the day looks like:
- 💪 3 workouts for 1 cause
- 🛍️ Vendors & silent auction
- 🚚 Food trucks
- 🙏 Community, faith, and fitness all in one place
All fitness levels are welcome — whether you want to compete, participate, or simply show up to support, there is a place for you at this event.
📅 Saturday, September 19th
⏰ 8:00 AM – 1:00 PM
📍 Immortal Athletics | 235 Market St., Cramerton
All proceeds go directly to Tori Jablonka.
Sign up, donate, or find more details at the link below. Let’s show up for Tori the way this community always does. 💪❤️
Love fitness. Hate cancer. Be Vic-Tori-ous.
👇 linktr.ee/TorisTribeFundraiserWorkout
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
