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News & Notes 📰

Spartan 5K Team

Sharing an updated picture because it is amazing and includes everyone that ran the Spartan 5k last week!

Picture of CFLKW athletes that completed the Spartan 5K

Last call for Goal Setting Sessions & InBody Scans in April 📢

Muscle is essential to longevity. Be sure to get your scan done to see if you’re making the right kind of progress. Sometimes weight gain can be a good thing if you’re increasing your muscle mass, and sometimes weight loss can be a bad thing if you’re losing muscle mass. The only way to know if you’re gaining or losing muscle and body fat is to get your scan done. 

We WILL NOT be doing scans again until July so be sure to get your scans scheduled in April.

Please take this opportunity to meet with TJ or Laurin to discuss your progress and upcoming goals. We want to hear about what you are proud of, what you want to do next, and how you will get there.


Register here.

*If you’re not available during any of the times listed, please reach out to coach TJ and we can see if another time will work!

It is extremely disruptive to our schedule if you cancel an appointment with less than a 24-hour notice. We understand that life happens, but please try to be courteous of our time/others’ and only book appointments that you’re able to honor. We only have limited time slots available. 

Let’s get these InBody scans booked to see the progress you’re making! 💪🏼

April Push-Up Challenge Leaderboard

Accumulate 1500 push-ups in the month of April. You can do any variation or modification of a push-up and switch the variation/modification as much as you’d like. 

Our community is really into this month’s challenge with a total of 41 people participating so far. And by the looks of it, more than a handful of people will be going over the 1500 push-ups!!

It’s not too late to join in!!

Push-up leaderboard

Custom Sports Bras – Please fill out the form so we can see if we can move forward with an order

Alright, this is for the ladies! 🤩

Some of you have been asking for custom CrossFit Lake Wylie sports bras. We can get some from Born Primitive but there is a minimum order of 25. The good thing is we can get there with a mix of all these options. We would use our classic logo for these (the logo on the gym wall).

For custom sports bras we only have the choice between black and white in the Vitality and Helix bras, and only black in Untamed and Crossfire.

Also, the Helix is out of stock until June if that’s a style you really want so the order would take a while.

Lastly, their standard turnaround time for all orders is 4 weeks after they receive all order information including approved artwork and mockups, and payment.

Should there be enough interest in custom sports bras, we will go ahead and set up a pre-order in Wheelpay and submit the order.

Please complete this form to see if we can move forward with this. We’ve only had ONE person complete the form.

Here are the links to each option if you want to see better pictures and other details about fit, etc.

Vitality Sports Bra 2.0 – Black and White

Cost $52…/vitality-sports-bra-2-0-black…/vitality-sports-bra-2-0-white

Untamed – Black

Cost $55

Helix – Black and White

Cost $52

Crossfire – Black

Cost $55…/crossfire-sports-bra-black

Image of sports bras options from Born Primitive

Recent Member Wins 💪🏽🏆

  • Mary ran close to a mile after class on Monday.
  • Jarvis lowered his body fat 2%, gained 3 lbs of muscle, got his first rope climbs not long ago and even did multiple rope climbs in a workout, and has lowered his A1C levels since starting CrossFit.
  • Shawne hit a 170 lb back squat PR with help from coach Brad.
  • Ali W. completed a triathlon in Pinehurst. She faced her fear of deep dark water and although it was challenging, she did it!
  • Angie gained 4 lbs of muscle since September.
  • Sasha checked in to 50 classes.
  • Leslie checked in to 25 classes.
  • Raoul checked in to 250 classes.
  • Chantzler checked in to 25 classes.
  • Ashley P. checked in to 25 classes.
  • Paul R. checked in to 100 classes.
  • Jack checked in to 250 classes.
  • Joe F. is running the Boston marathon on Monday 4/15. Good luck Joe!

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. We know this is not an all-inclusive list of wins so be sure to share your wins with a coach so we can celebrate you!

Birthdays this Week 🥳

  • 4/16 Sibele S.
  • 4/18 Rick M.
  • 4/19 Ali W.
  • 4/20 Ashley G.

CrossFit Lake Wylie Anniversaries 🤩

  • 4/21/22 Ashley W. – 2 years
  • 4/17/23 Allen R. – 1 year
  • 4/17/23 Cameron M. – 1 year
  • 4/19/23 McKinlee J. – 1 year

Nutrition & Wellness 🥑🧘🏽‍♀️🛌

Do you always seem to feel tired 🥱?

If so, you’re not alone. Many of us experience fatigue, and it can significantly impact our daily lives.

Now, let’s address the problem. Feeling constantly tired may be attributed to various factors, and it’s essential to identify and address them to improve your overall well-being.

Here are four tips that might help you combat fatigue and boost your energy levels:

  1. Optimize Your Sleep: Ensure you are getting enough quality sleep each night. Establish a consistent sleep schedule, create a relaxing bedtime routine, and make your sleep environment comfortable. Quality sleep is crucial for rejuvenating your body and mind. Aim for 7+ hours of sleep each night.
  2. Eat Nutrient-Dense Food: Your diet plays a pivotal role in your energy levels. Include a variety of nutrient-dense foods in your meals, such as fruits, vegetables, lean proteins, and whole grains. Avoid excessive intake of processed foods and sugars, as they can contribute to energy crashes.
  3. Hydrate: Dehydration can lead to fatigue and reduced cognitive function. Make sure you are drinking an adequate amount of water throughout the day. Limit the consumption of caffeinated and sugary beverages, as they can contribute to dehydration.
  4. Spend Time Outside: Fresh air and sunlight can have a positive impact on your energy levels and mood. Take short breaks to step outside, go for a walk, or simply enjoy nature. This can help rejuvenate your mind and body.

I hope these tips prove helpful in addressing your fatigue. Remember, small lifestyle changes can have a significant impact on your overall energy levels and well-being.

If you have any questions or need further guidance, I want to help. Book a free intro today to start creating your own success story.

Here’s to more energized and vibrant days ahead!

— Coach TJ

Tell Me About CrossFit 📚👩🏻‍🏫

CrossFit is constantly varied, functional movement executed at high intensity.

CrossFit’s Four Fitness Models: The Metabolic Pathways

This week we’re moving on to CrossFit’s third fitness model. Watch the video below to hear CrossFit founder, coach Greg Glassman, talk about the balance of metabolic pathways.

From CrossFit’s Level 1 Training Guide:
There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” are known as the phosphagen (or phosphocreatine) pathway, the glycolytic (or lactate) pathway, and the oxidative (or aerobic) pathway (Table 1, Figure 3). The first, the phosphagen, dominates the highest-powered activities, those that last less than about 10 seconds. The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes. The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes.

Total fitness, the fitness that CrossFit promotes and develops, requires competency and training in each of these three pathways or engines. Balancing the effects of these three pathways largely determines the how and why of the metabolic conditioning or “cardio” that we do at CrossFit.

Favoring one or two to the exclusion of the others and not recognizing the impact of excessive training in the oxidative pathway are arguably the two most common faults in fitness training. More on that later.” — Page 20

Programming Summary 🏋🏽‍♂️

The 2024 Quarterfinals kick off this Thursday! But we start the week with 3 partner workouts to keep volume down but intensity high. We will be participating in the quarterfinals workouts as a gym to keep our community involved, engagement high and our classes fun!

Monday: We have a fun partner workout today with running and single leg squats.

Goal: Finish in 15:00-20:00 minutes, runs in 2:00 or less every round, single-leg squat variation and target reps that you can complete in 2:00 or less per round.

Tuesday: A gymnastics couplet of toes-to-bars and wall walks done with a partner. Before the workout starts, we’ve got skill work of handstand shoulder taps.

Goal: Finish in 11:00-15:00 minutes, toes-to-bar reps in sets of 5 or more, continuous movement during the wall walks, one partner works while the other rests.

Wednesday: A partner triplet of running, KB swings and single-KB farmers carries.

Goal: 2+ rounds, kettlebell swings in sets of 10 or more, farmers carry in 4:00 or less, partners take turns with the kettlebell and run together.

Thursday: IQF 24.1 TBD

Friday: IQF 24.1 TBD

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 📆

Bands of Clover 5K Run, Walk & Stroll – Saturday, May 11 – 8 am

Welcome all runners! This is a chip-timed 5K race, walk, or stroll, along with a special kids’ fun run, all in support of The Bands of Clover. For more information and to register click here.

Clover Memorial Stadium
300 State Rte 151
Clover, SC 29710

Here’s what you can expect:

🏃🏽 Chip Timed Race: Partnered with Start to Finish, this event promises a professionally organized and timed experience for all participants.

🎶 Musical Motivation: Experience the rhythm of the run with live musicians stationed throughout the course, providing beats to keep you moving and grooving!

🌳 Mixed Road and Trail Route: Enjoy the scenic beauty of our mixed terrain course, blending urban roads with tranquil trails for a refreshing and invigorating journey.

🍔 Food Truck Fiesta: Refuel and recharge after the race with delicious offerings from our local food trucks, serving up a variety of mouthwatering treats to satisfy every craving.

🏆 Prize for Pace-setters: Overall first place finishers for both male and female categories will earn themselves a complimentary entry to the prestigious Charlotte Marathon weekend!

CrossFit Lake Wylie is a proud sponsor of this event.

Savage Race – Saturday, June 15

It looks like our community is taking a liking to obstacle course races. We just had a team complete a Spartan 5K and now there’s a group of people signing up for the Savage Race in June. Jodi W. has already set up a team called the Lake Wylie Crew. Be sure to chat with her, Cori or Sarah McD. since they are all signing up. 

Click here to register for the race. 

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 is open 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.  

Members are looking for partners so please post in our private FB group to find someone to partner with!

It’s 2-person teams and 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 —

Pickle for a Purpose – Saturday, August 24 – 10 am – 4 pm

Do you love to play pickleball or have you been interested in trying it out? Rise Together International is hosting an inaugural ‘Pickle for a Purpose’ Pickleball Tournament in Charlotte on August 24th from 11:00-4:00. Whether you are a seasoned pro or new to the game, there’s a place for you on the courts! They are hosting a skills clinic the morning of the event from 10-10:30 for $10.

Charlotte Tennis & Pickleball
8401 Sharon Lakes Rd.
Charlotte, NC 28210

We are trying to get teams from CrossFit Lake Wylie signed up!! Many people have expressed interest in playing pickleball and this is the perfect opportunity. Even better, they will provide the paddles!!

Tickets for teams of two are $150. Your ticket include access to a beer & wine open bar (including non-alcoholic beverages) and food. There will be a food truck & cash bar available at the event for spectators. Spectator entry is free. In addition to the tournament, they will have a raffle/auction, open-play court, vendor booths & more to enjoy!

All proceeds go to the non-profit organization, Rise Together International. Their mission is to empower families in underdeveloped communities to build a brighter future by providing access to quality education, medical care and entrepreneurship training.

To learn more details about the tournament or sign up for a spot on the courts, click here.

CrossFit Lake Wylie is a proud sponsor of a dedicated Pickleball Court. 

Pickleball promo image

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.
  • Get 10% off a GOWOD Premium subscription. Get in touch with one of our coaches! Our partnership with GOWOD will enable you to receive a subscription link that will save you 10% on your subscription!
  • $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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