News & Notes 📰
🇺🇸 July 4th 5K — 🇺🇸That’s What Community Looks Like 🇺🇸❤️
Yesterday was one of those days that reminds us exactly why we do this.
Fourteen members showed up on the 4th of July — in the heat, in the humidity, with every excuse in the world to sleep in — and they ran a 5K together anyway. And not only did they show up, many of them walked away with PRs in conditions that were anything but ideal. That is not a small thing. That is grit. That is heart. That is CFLKW.
We are so incredibly proud of every single person who came out yesterday. You chose hard when easy was available, and you did it alongside your community. That means everything.
And because this crew knows how to celebrate the right way — we all headed over to The Bagel Boat afterward for some well-earned post-WOD fuel and coffee ☕🥯 Honestly, the perfect ending to a perfect morning.
To everyone who showed up yesterday: thank you. Thank you for being the kind of people who make this community worth building. We don’t take that for granted — not for a single day.
This is CFLKW. We show up. 💙🇺🇸
Meet Kalyn — CFLKW’s newest full-time coach! 🎉
Big news, CFLKW fam — we’re growing! Please join us in welcoming Kalyn Fetter to the coaching team, officially starting August 3rd. Until then, you’ll start seeing her around the gym here and there, getting to know members and shadowing a few classes, so be sure to say hi when you spot her!
From corporate America to the CrossFit floor
Kalyn is trading in her corporate career for full-time coaching, and we couldn’t be more thrilled she’s choosing to build her future with us. Before CFLKW, Kalyn worked at the NJCAA National Office, and her background includes stints in minor league baseball and college athletics. A former NCAA Division 1 swimmer at Towson University, she even helped launch a student-athlete-run mental health organization while in school — sports and community have always been at the center of her world, and now she’s bringing that passion straight to CFLKW.
Her CrossFit journey
Kalyn has been doing CrossFit for 4 years and has been competing since last summer — and let us tell you, she is an absolute beast of an athlete. She made it all the way to semifinals following the 2026 CrossFit Open, ranking 2,179th worldwide. She’s currently a CrossFit L1 coach, with L2 on the horizon in September.
Her favorite movements? Handstand walks and bar muscle ups. Her nemesis? Double DB box step-overs — “sneaky hard,” in her words (we feel that one).
What lights her up most about coaching isn’t the PRs themselves, it’s watching an athlete finally land a skill they’ve been grinding for. Getting to be part of that moment is what she loves most.
What Kalyn will be bringing to CFLKW
In addition to coaching classes full-time, Kalyn will be:
- Taking on personal training clients
- Launching a brand new teens class
- Taking over our social media content
A heartfelt thank you to Coach Laurin
Speaking of social media — we want to take a moment to thank Coach Laurin, who has done an incredible job keeping our social media running (and running well!) all the way from Georgia after her move last year. Her dedication to CFLKW’s community, even from afar, has not gone unnoticed. Now it’s time to pass the torch to our newest in-house coach so Laurin can pour that time and energy into her new community in GA. Thank you, Laurin — we appreciate you more than you know!
Get ready, CFLKW
At 28, Kalyn will officially be our youngest coach — and she’s bringing the energy, drive, and competitive fire to match. We can’t wait for her to push us, challenge us, and help all of us become better versions of ourselves.
Welcome to the family, Kalyn — August 3rd can’t come soon enough! 💪
☀️ Summer Liftin’ 2026 — Get it While it’s Hot (Literally) ☀️
Okay CFLKW Fam, we need to talk about apparel.
We designed something special for Summer Liftin’ 2026, and it’s a good one. But here’s the deal — this design is a one-hit wonder. A unicorn. A “you had to be there” moment. We are ordering this design ONE TIME, for THIS pre-order, and then it rides off into the sunset forever. 🌅
That means:
🚫 No extras sitting around the gym
🚫 No “oh I’ll just grab one later”
🚫 No reorders, ever, for the rest of time
If you don’t pre-order, you don’t get one. It’s the apparel equivalent of a limited-edition sneaker drop, except instead of resale scalpers, it’s just… gone. Forever. Into the void.
⏰ Pre-orders close Wednesday, July 8 at 10:00 PM — no exceptions, no “can you sneak me in,” no puppy dog eyes at the whiteboard.
👉 Order yours here: foreverfierce.com/collections/crossfit-lake-wylie
Don’t be the person still talking about “that one Summer Liftin’ shirt” in December with nothing to show for it. Get in on this while you can!
See you at the gym (or in your new gear soon) 💪
🩻 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 💪🏽🏆
- Matt C. checked in to 500 classes!
- Courtney R. hit a 100 lb thruster PR!
- Coach Greg F. hit a 175 lb thruster PR!
- David T. got his first handstand hold and his first kipping ring dip!
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 🥳
- 7/8 Tabatha H.
- 7/12 Stefani C.
- 7/12 Tara B.
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, you get to build to a 3-rep-max front squat heavy relative to your capacity.
Intended stimulus:
- Build to a heavy set of 3 reps.
- Make relatively large jumps with 3-4 minutes rest between sets.
- Take the bar from the rack.
Tuesday: Today’s workout is a descending rep scheme of power snatches and rope climbs. Expect this one to be grippy.
Intended stimulus:
- Finish in 8:00-14:00.
- Small sets or quick singles on the snatches.
- Balance of time spent between the power snatches and rope climbs.
Wednesday: Today, you’ll take on a classic CrossFit couplet with some heavy weightlifting and grip-intensive high-rep gymnastics. We’re doing push presses and toes-t0-bars!
Intended stimulus:
- Finish in 10:00-15:00.
- Challenging push press loading; 2-3 sets per round.
- Maintain consistent toes-to-bar sets with short rest intervals.
Thursday: Today’s workout is a longer conditioning effort of rowing, double-unders, and running!
Intended stimulus:
- Finish in 17:00-25:00.
- Double-unders in consistently sized sets and with minimal rest.
- Consistent run and row pacing throughout each effort.
Friday: Today, you’ll take on an ascending-rep couplet of burpee box jump-overs and deadlifts.
Intended stimulus:
- Into the round of 15 reps.
- Unbroken deadlifts through the round of 9 reps.
- Consistent burpee box jump-over pace.
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
