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News & Notes 📰

Goal Setting Sessions & InBody Scans in April 📢

We want to ensure that everyone is getting the most out of their membership, including our InBody scans. As a reminder, we’ve transitioned to quarterly InBody scans for all members (excluding nutrition clients). The scans only take place in January, April, July, and October.

Starting in April, we’re introducing a new process to enhance your experience and provide valuable guidance along the way. To get your quarterly InBody scan, you’ll need to schedule a goal setting session with one of our coaches. During this 20-minute session, your coach will not only assist with your scan but also review the results with you and discuss personalized goals and action steps.

These goal setting sessions are completely free and included in your membership. We believe this added value will empower you to achieve your fitness aspirations more effectively. Stay tuned for an email from coach TJ with details on how to schedule your session in April.

Thank you for your understanding and continued dedication to your fitness journey. We’re here to support you every step of the way!

And the winner is…

The 2024 CrossFit Lake Wylie Open winning team is Sour Snatch Kids with an impressive total of 237 points!! Team Rack City came in 2nd with just 5 points less. That was close! What did team Sour Snatch Kids win? Bragging rights lol and we’ll let them hang their banner on the wall. 😜

Thanks again to all our amazing members and coaches for making this year’s Open one to remember. We know people were nervous but excited at the same time and we are just so proud of all of your performances in all of the workouts. We can’t wait for next year’s Open!

This is the breakdown of each week for all teams.

Purple Reign – 141 total points

  • Week 1 – 63 points
  • Week 2 – 38 points
  • Week 3 – 40 points

S.W.A.G – 176 total points

  • Week 1 – 68 points
  • Week 2 – 63 points
  • Week 3 – 45 points

Shake ‘n’ Bake – 193 total points

  • Week 1 – 81 points
  • Week 2 – 57 points
  • Week 3 – 55 points

Rack City – 232 total points

  • Week 1 – 89 points
  • Week 2 – 90 points
  • Week 3 – 53 points

Sour Snatch Kids – 237 total points

  • Week 1 – 113 points
  • Week 2 – 63 points
  • Week 3 – 61 points

March Plank Challenge Leaderboard

Accumulate 150 minutes in the month of March holding a plank.

To access and track your minutes in PushPress go to the Workouts section and click the drop-down to switch from CrossFit to March Plank Hold Challenge.

There are only 7 days left and here are the top 5 athletes so far. Shawne has taken the lead with Raoul in 2nd and Greg in 3rd. Will they catch up to her?! Will any of them actually make it to 150 minutes?! 👀

Plank challenge leader board

Recent Member Wins 💪🏽🏆

  • Leven hit a 20 lb PR on his thruster
  • Kevin got his first bar muscle up while warming up for 24.3
  • Ceci got 6 pull-ups during 24.3
  • Raoul got his first peg board climb
  • Greg got his first peg board climb
  • Kenyate got single unders

Birthdays this Week 🥳

  • 3/28 Sarah Cottros
  • 3/20 Christine Bomberger

CrossFit Lake Wylie Anniversaries 🤩

  • 3/27/21 Brad Griego – 3 years

Nutrition & Wellness 🥑🧘🏽‍♀️🛌

3️⃣ Areas Of Focus To Achieve a Healthy You 🙌

Are you guilty of putting to-do lists, work, and other people before your own needs?

The problem with forgetting to fill your cup is that you aren’t able to give your best self to anyone or anything else. Not to mention, you start experiencing less-than-ideal side effects when you put yourself on the back burner.

Giving what you don’t have is one of the most selfish things we can do and the quickest way to burnout.

The good news is that it doesn’t have to be complicated. You can start working towards a healthy you by choosing something simple from the categories below to start implementing TODAY.

1. Body

Working on your body has a huge impact on overall health. Many people find this area to be the easiest to start with. If you aren’t working on your body one of the examples below might be a great place for you to begin.

For instance, you could:

  • Consume nourishing foods
  • Work on your hydration
  • Move your body (exercise)
  • Prioritize sleep

2. Mind

Our mind is powerful. It has the ability to transform the world around us and improve our overall quality of life. Check out the list below to see if anything stands out to you.

Things you could try:

  • Read
  • Take a break from screens
  • Make a gratitude list
  • Try something new

3. Soul

Being busy and stress go hand in hand. Take the time to refresh your soul daily by finding something that works for you.

Some ideas to try:

  • Spend time in nature
  • Get fresh air
  • Stretching
  • Breathwork
  • Listen to music
  • Smile/Laugh

If you are struggling to put yourself first so you can give others your best self, today is the day to break that cycle. The key is to ensure you aren’t trying to change everything at once or biting off more than you can chew.

When thinking of ways to achieve a healthier you, begin with the things that you are excited about. This way you won’t feel overwhelmed when incorporating them into your new daily routine.

Still don’t know where to start? I’m here to help! Book a free consultation with me and we can discuss which areas you should focus on and together we will build a plan.

Have a great week!

— Coach TJ

Running Pose 🏃🏻‍♀️

With this week’s 2-mile run on Tuesday we wanted to provide a quick video to help you understand the difference between heel striking, mid-foot landing, and fore-foot landing. If you’ve attended a class where we coached running before, you’ve heard the coach mention that you need to learn to take smaller strides. We hope that this video helps you think about your stride and that you’re able to make some adjustments to improve your running form on Tuesday.

Programming Summary 🏋🏽‍♂️

We’ve got an exciting week up ahead with benchmarks, heavy lifting and endurance. Monday and Friday we’re hitting some classic CrossFit benchmarks. Tuesday and Wednesday are single-modality days but completely different in what each day targets. Tuesday we’re working on cardiovascular/respiratory endurance and Wednesday we’re targeting strength, power and speed!

Monday: Today’s workout is Jackie with rowing, thrusters and pull-ups. This is a classic CrossFit benchmark that’s meant to be a sprint. Then we’ve got an EMOM in the skill work building to a heavy set of 2 push presses.

Goal: Finish in 8:00-14:00 minutes; advanced athletes sub-6:00, row in 5:00 or faster, thrusters in 3:00 or less, at least 5 unbroken pull-ups at a time.

Tuesday: Today’s workout is a great monostructural test – a 3,200-meter run, aka 2 miles. Then we’re going to add minutes to our plank challenge in the skill work.

Goal: Finish in 13:00-18:00 minutes, maintain mile pace for as long as possible.

Wednesday: Today is an opportunity to improve your snatch and test your current 1-rep-max while dialing in technique.

Goal: Increase loading across as many rounds as possible, start around 75-80% of 1-rep-max snatch, or a load that feels moderately challenging, you may choose to power or squat snatch.

Thursday: We have a partner workout where you’ll work through burpees and rope climbs together. Stick around after class for more pulling fun with strict pull-up skill work.

Goal: 4 or more rounds, burpees in 1:30 or less, rope climbs in 2:00 or less, one partner moves at a time; split the reps as needed. If you are able to easily perform rope climbs in 1:00 or less per round, consider modifying to 2-4 legless rope climbs.

Friday: Today’s workout is a variation of a classic CrossFit benchmark that, like Monday, is meant to be a sprint. Strict Elizabeth is a couplet of squat cleans and strict ring dips. Following the workout, we’ll spend some time building up to a heavy squat clean single.

Goal: Finish in 6:00-10:00; advanced athletes sub-6:00, sets of 5 or more unbroken squat cleans, complete the first set of ring dips in 5 sets or less.

Saturday: Fun partner WOD!

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. Keep showing up so you can be the best and fittest version of yourself! 😎

Upcoming Events 📆

Bring a Friend Week – Monday, April 8 – Saturday, April 13

CrossFit is fun but it’s more fun with friends. This is a whole week where you get to bring a friend or as many friends as you’d like so they get to experience CrossFit with you. They can come for free all week!

Don’t worry, we will make sure all the workouts this week are doable and not so technical for beginners (while still giving those of you with experience a challenge).

And for the exciting part…if your friend signs up for a membership you get $65 cash and your friend gets $65 off their first month! 🤩💵💰

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.
  • Once your friends sign up we will send them instructions on how to reserve and check in to classes.

Register for Beers & Burpees – Saturday, October 12 – 12:20 pm and 1 pm Heats

We’re one of the co-host gyms for the 14th Annual Beers & Burpees Charity Event on Oct 12 in Charlotte/Indian Land.  This event supports the local non-profit Changing Lives Together Foundation ( and last year the event had 1,068 athletes and raised $138,000.  It’s a boot camp style partner workout with Standard, Scaled and Competitive workout options and the drinking is optional. 

Registration opens this Monday (3/25) and we’re trying to get our members to sign up for the 12:20 & 1:00 pm heat times soon so we can work out together!  SUPER Early Bird pricing is in effect now but ends on April 8.  

It’s 2-person teams and for $55/person (super early bird pricing) each person gets a t-shirt/tank top and 6 craft beers per team.  Heats are from 9 am to 6 pm with live DJ, games, activities, vendors, food trucks, craft beer garden and a kid’s Brownies & Burpees Heat at 1:40 pm. 

To register go to —

Member Perks 🤩

Being a member of CrossFit Lake Wylie has it’s perks and here are all the discounts and benefits you get for being part of our gym family!

  • Get 15% off at Thorne. You can get anything from prenatal vitamins and probiotics to creatine, whey protein, health tests and so many other high quality supplements.
  • Save 30% on your CrossFit Lake Wylie membership by using your HSA/FSA dollars to pay for your CrossFit Lake Wylie membership.
  • $1 per minute massages with James Jones from Zenergy Massage Therapy ($60/60 mins or $90/90 mins). Just let him know you’re a member of CrossFit Lake Wylie and show him your active membership in PushPress (click Memberships in the PushPress app). Text (803) 526-3550 or book your appointment here.
  • Get 10% off at WOD & DONE or use code CFLW at check out for discounts on:
    • Hand protection grips
    • Finger tape
    • Pre-cut thumb protection tape
    • Callus shaver
    • And more!
  • Get $10 off your first bag of Modballs clean energy bites or use code CFLW at check out. They have two flavors, almond coconut and peanut butter, which has been described as a healthy Reese’s Pieces. 😋
  • Get one free InBody scan ever quarter. Scans will be done every January, April, July, and October. Please be sure to get your scan done to keep track of muscle mass and body fat percentage to ensure you’re making the right progress. InBody scans need to be done prior to working out and preferably early in the morning. Nutrition clients get a free scan every month.
  • Check out our online apparel store and get yourself some new gear. We’ve got men’s and women’s tanks, T-Shirts and sweatshirts in various colors!
  • Save $$ and help our community grow. Check out our Referral Program and thank you for your support.
  • Check in at least 16 times (12 for Masters) a month and you make it to our Committed Club! If you make it each month your name goes in the monthly drawing for a prize.


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