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News & Notes 📰

Upcoming gym schedule updates

Tuesday, April 30 – We won’t be holding evening classes (4:30 pm, 5:30 pm or 6:30 pm) on Tuesday, April 30. Our entire coaching team will be getting together with our families for some much-needed quality time. Thank you for your understanding and support as we take this opportunity to recharge and bond with our loved ones. We’ll be back to our regular schedule the next day!

Starting in May, the gym will be closed on Sundays for open gym at 10 am. If one of our coaches plans to work out that morning, we’ll post it on our private Facebook group and add it to the schedule for that day, so you can still get a workout in.

For clarification, as a small business, we have always been closed on Sundays to ensure our team gets some rest and relaxation. The 10 am open gym time was simply something Coach Laurin did when she was available, but it isn’t something she can do consistently every Sunday. Therefore, it’s easier to remove it from the schedule.

Thank you for your understanding and flexibility as we make these adjustments.

Empowering Insights: Reflecting on the Gym Accelerator Summit

Over the weekend, Coach TJ and Coach Alie had the incredible opportunity to attend HSN Nutrition’s Gym Accelerator Summit. It was a jam-packed event filled with invaluable insights and experiences. We had the privilege of hearing from author Mike Michalowicz and HSN founder Nicole Aucoin, engaging with CrossFit HQ staff, and participating in enlightening breakout sessions with industry leaders like the CEO of PushPress, the Best Hour team, HSN staff, and Dr. Christina Migliara.

The summit was not only educational but also inspiring, leaving us with a renewed sense of purpose and direction. We walked away with key priorities to focus on at CrossFit Lake Wylie, all geared towards providing even more value to our members and the wider community. We can’t wait to implement the things we learned and continue striving for excellence in everything we do!

Picture of Alie and TJ checking in to the summitPicture of CrossFit HQ staffPicture of TJ talking to an HSN staff member

Dancing Queen Tracey Shines at Festivus Games!

Let’s all give a huge round of applause to Tracey, our beloved dancing queen, for her outstanding performance at the Festivus Games! Despite initial hesitations, Tracey and her team, “Grit and Grace,” embraced the challenge and showcased their strength and determination. Their hard work paid off with a fantastic 3rd place finish in the Masters Division. Congratulations to Tracey and her team for representing the 50-year-old ladies with pride and determination! 🏋️‍♀️💪🏽

Picture of team Grit and Grace at the Festivus Games

Resurrection Cup Wednesday

Jason will be here on Wednesday from 6 am – 10:30 am to provide us with caffeine. You can order online just click here!

Picture of Resurrection Cup trailer

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. There are still 9 days left and 8 people have already achieved the goal of 1500! Let’s see who else can make it! Here are the top 5.


Push-up challenge 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 had 9 people respond with a total of 15 possible sports bras. We need a commitment of at least 20 sports bras to move forward with an order. 

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 💪🏽🏆

  • Tori checked in to 10 classes.
  • Nikhil checked in to 25 classes.
  • Bobby checked in to 10 classes.
  • Cullie checked in to 250 classes.
  • Emily checked in to 10 classes.
  • Nicole checked in to 50 classes.
  • Joe F. ran the Boston marathon on Monday.
  • Kirk kicked off quarterfinals on Thursday and is still going at it.

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 🥳

  • 4/26 Caroline E.
  • 4/27 Walt B.

CrossFit Lake Wylie Anniversaries 🤩

  • 4/28/21 Demi S. – 3 years
  • 4/29/22 Lauren N. – 2 years

Nutrition & Wellness 🥑🧘🏽‍♀️🛌

4 Fundamental Daily Habits

We found that most people are not doing #1

Are you curious about which daily habits are recommended for optimal health?

We understand that achieving a healthy lifestyle can be challenging and that’s why we’re excited to share some valuable insights with you.

The Common Dilemma: Balancing Health and Daily Life

We all strive to lead healthy lives, but sometimes it’s challenging to figure out where to start. That’s why we identified four fundamental daily habits that anyone can benefit from, promoting overall well-being.

The 4 Daily Habits for a Healthier You:

  1. 8 Hours of Quality Sleep: Adequate sleep is crucial for your physical and mental well-being. It is recommended to aim for a consistent 8 hours of quality sleep each night to support optimal recovery and overall health.
  2. Minimum of 5 Servings of Fruits and Vegetables: A diet rich in fruits and vegetables provides essential vitamins, minerals, and antioxidants. Incorporating a minimum of five servings daily helps support your immune system, digestion, and overall vitality.
  3. 3 Balanced Meals: Eating well-balanced meals throughout the day is key to maintaining energy levels and supporting various bodily functions. Include a mix of protein, healthy fats, and carbohydrates to ensure you’re fueling your body appropriately.
  4. 1 Exercise Session: Regular physical activity is essential for maintaining a healthy weight, reducing stress, and improving overall cardiovascular health. Engage in at least one exercise session per day, whether it’s a brisk walk, a workout at the gym, or any activity you enjoy.

Tips for Success: Making These Habits Stick
We understand that incorporating these habits into your daily routine can be challenging, so here are a few tips to help you succeed:

  • Start Small: Gradually incorporate these habits into your routine rather than making drastic changes overnight.
  • Be Consistent: Consistency is key when forming new habits. Set realistic goals and strive to make these habits a regular part of your daily life.
  • Find Enjoyable Activities: Choose exercises and meals that you genuinely enjoy to make it easier to stick with your new routine.

By adopting these four daily habits, you’ll be on your way to achieving and maintaining a healthier lifestyle.

Which one do you struggle with the most? Book a free intro with me and we can discuss which daily habits are most important for your lifestyle. 

Make it a great week!

— Coach TJ

Tell Me About CrossFit 📚👩🏻‍🏫

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

CrossFit’s Four Fitness Models: The Sickness-Wellness-Fitness Continuum

We’re finally checking out CrossFit’s fourth fitness model. Watch the video below to hear CrossFit HQ staff member Jenn Hunter-Marshall explain the sickness-wellness-fitness continuum.

From CrossFit’s Level 1 Training Guide:
There is another aspect to CrossFit’s fitness that is of great interest and immense value to us. We have observed that nearly every measurable value of health can be placed on a continuum that ranges from sickness to wellness to fitness (Figure 4). Though tougher to measure, we would even add mental health to this observation. Depression is clearly mitigated by proper diet and exercise.

For example, a blood pressure of 160/95 is pathological, 120/70 is normal or healthy, and 105/55 is consistent with an athlete’s blood pressure; a body fat of 40 percent is pathological, 20 percent is normal or healthy, and 10 percent is fit. We observe a similar ordering for bone density, triglycerides, muscle mass, flexibility, high-density lipoprotein (HDL) or “good cholesterol,” resting heart rate, and dozens of other common measures of health (Table 2). Many authorities (e.g., Mel Siff, the NSCA) make a clear distinction between health and fitness. Frequently they cite studies that suggest that the fit may not be health protected. A close look at the supporting evidence invariably reveals the studied group is endurance athletes and, we suspect, endurance athletes on a dangerous fad diet (high carbohydrate, low fat, low protein).

Done right, fitness provides a great margin of protection against the ravages of time and disease. Where you find otherwise, examine the fitness protocol, especially diet. Fitness is and should be “super-wellness.” Sickness, wellness, and fitness are measures of the same entity. A fitness regimen that does not support health is not CrossFit.” — Page 20-21

Programming Summary 🏋🏽‍♂️

Monday: A couplet of thrusters and power snatches, this workout is a barbell endurance and stamina tester. We will also have a strength portion after the WOD with farmer carries and sandbag holds.

Goal: 4-7 rounds, thrusters in 1-2 sets and under 1:00, power snatches in sets of 7 reps or more and under 1:00.

Tuesday: A fun gymnastics-focused workout with box jump-overs, push-ups and pull-ups. But first, we work on jump rope skills before the WOD.

Goal: Finish in 10:00-15:00 box jump-overs in under 1:30, step down from the box, push-ups in under 1:30 and 4 sets or fewer, pull-ups in under 1:30 and 4 sets or fewer.

Wednesday: Today’s workout is a heavy day with 7 sets of 3 power cleans. Then after the WOD max-rep power cleans.

Goal: Lift once every 3:00, unbroken sets of 3, build to a 3-rep-max, start between 60-70% of 1-rep-max clean.

Thursday: Today’s couplet of wall balls and strict ring muscle-ups pairs low and high-skill movements together with what will likely be some significant interference at the shoulders. After the WOD we hit the core.

Goal: Finish in 8:00-15:00, 50 wall-ball shots in 4:00 or less, 5 strict muscle-ups in 2:00 or less.

Friday: A triplet of double-unders, burpees and deadlifts, this workout tests heavy-lifting capacity under fatigue.

Goal: 3+ deadlifts/round, double-unders in :20 or less, burpees done by :45.

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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