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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!

Thursday, May 2 – No 8 am open gym due to our monthly coaches meeting. 

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.

Monday, May 27 (Memorial Day) – Closed. We will be doing Murph on Saturday, May 25. Please reserve your spot ASAP so we know if we need to open more heat times. Currently we have two heats at 7 am and 8 am with a cap of 20 per heat. Spots are already filling up!

Honor the Fallen – Murph T-Shirt Pre-Order Closes on Tuesday, April 30!

Get ready to gear up for Murph coming up on May, 25. Our Murph Apparel pre-order is live NOW but closes on Tuesday 4/30! 🏋️‍♂️💪

Go to the WheelPay app and click Pre-Order at the top. Make sure to select the right option when ordering your item(s). If you don’t have the WheelPay app and need help, please text us at ‭(803) 887-3237‬.

We’ve got an awesome selection available, including:

  • Unisex t-shirts

  • Men’s muscle tanks (but can also be worn by women)

  • Women’s muscle tanks (Next Level brand, with a slightly different fit for added comfort! Our previous women’s muscle tanks were Bella Canvas. Next Level is a higher quality tank.)

  • Women’s crops

Don’t miss out on the chance to snag some stylish and comfortable gear for this year’s Murph challenge. Place your pre-order now to secure your favorites!

Pre-order by Tuesday 4/30 using the WheelPay app. (Does not accept Amex or Discover.) 

Thank you for your support!

Unisex Murph T-ShirtMen's Murph TankWomen's Murph TankWomen's Murph Crop

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 2 days left and 11 people have already achieved the goal of 1500! Let’s see who else can make it! Here are the top 5 and they have completely gone over the goal!!

Push-up challenge leaderboard

May Walk/Jog/Run Challenge

Accumulate 31 miles in the month of May walking, jogging, or running. You can walk/jog/run outside or on a treadmill.

There are 31 days in May so you can do a mile a day, or you can do a few miles at a time and take some rest days. You can even break up your mile(s) into 1/4 miles if needed! If you do break it up just log it as “1 rep” in PushPress once you get to each mile since it doesn’t let us enter decimal points.

Let’s see who can get to 31 miles!

To access and track your miles in PushPress go to the Workouts section and click the drop-down to switch from CrossFit to May Walk/Jog/Run Challenge.

Custom Sports Bras – Please fill out the form so we can see if we can move forward with an order. We’re ALMOST there!

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 now had 12 people respond with a total of 17 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

Bathroom Renovation Update: Thanks to Member Contribution!

We’re excited to share that the little bathroom recently received a fantastic “face lift,” all thanks to Aaron Dunnam! Thanks to Aaron’s hard work, our bathroom now boasts a fresh new look that we know everyone will appreciate. It seems like a simple change but there was actually a lot of work that went into this to fix a moisture problem that was coming from the outside. Next time you’re in the gym, be sure to check out the transformation and give Aaron a big thank you for his fantastic contribution to our community!

Picture of the bathroom at the gym

Recent Member Wins 💪🏽🏆

  • Meagan S. checked in to 10 classes.
  • Joe F. checked in to 50 classes.
  • Allen checked in to 100 classes.
  • Conrad checked in to 10 classes.
  • Sibele checked in to 25 classes.
  • Ceci has been inspired to run at least 3 times a week and ran her first mile after a workout last week.
  • Greg ran his first 200 and finished 5 rounds of his first modified workout since surgery.

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 🥳

  • 4/29 Shantil T.
  • 5/4 Tim T.
  • 5/4 Andrew W.

CrossFit Lake Wylie Anniversaries 🤩

  • 4/29/22 Lauren O. – 2 years
  • 5/4/21 Wade W. – 3 years

Nutrition & Wellness 🥑🧘🏽‍♀️🛌

😵‍💫 Crazy 🌞 Mornings? Try this Recipe

(I know you saw our Egg Muffin Recipe post)

Do you often find yourself caught in the morning rush, struggling to carve out time for a nutritious breakfast?

If the answer is yes, then this recipe is tailor-made for you!

Kickstart your day with a well-balanced breakfast to experience a surge in energy levels, an uplift in mood, enhanced concentration, and a reduced tendency to overeat later in the day.

This versatile recipe is not only easy and delicious but also allows you to personalize it by experimenting with different ingredients.

Introducing Egg Muffins, a quick and customizable breakfast option. Transform the flavor profile by incorporating your preferred meats and veggies, or venture into our unique variation featuring sweet potato.


  • 5 eggs
  • 5 egg white
  • 1/2 cup onion diced
  • 1 cup mushrooms diced
  • 1/2 cup bell peppers diced
  • 1 handful spinach
  • 1 cup broccoli diced
  • 6 oz ham


  1. Preheat oven to 350 degrees
  2. Dice up all vegetables
  3. In a large mixing bowl, whisk eggs then add in all the diced vegetables
  4. Pour mixture in a greased muffin pan (should fill about 10 muffins)
  5. Bake for 18-20 minutes or until a toothpick inserted in the middle comes out clean

Find the detailed recipe and a helpful video guide HERE.

Let us know how you like the recipe and what your favorite variation is.

PS – But wait, there’s more! For those seeking a hassle-free overnight oats recipe, I highly recommend my favorite Double Chocolate Overnight Oat recipe. Discover the indulgence HERE.

— Coach TJ

Tell Me About CrossFit 📚👩🏻‍🏫

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

Health, Longevity, and Superaging With CrossFit

At CrossFit Lake Wylie, our mission extends far beyond just workouts. We’re dedicated to empowering individuals to maintain their independence, fostering long, active, and healthy lives. Being a member here isn’t just about hitting the gym; it’s about embarking on a journey to live your best life. Through our tailored nutrition plans and CrossFit workouts, we’re committed to helping you feel better, look good, and thrive in all aspects of life. Check out this brief section from the Level 1 Training Guide and watch the video to see how CrossFit has had an impact on people’s lives.

From CrossFit’s Level 1 Training Guide:
No! Athletes experience a protection from the ravages of aging and disease that non-athletes never find. For instance, 80-year-old athletes are stronger than non-athletes in their prime at 25 years old. If you think that strength is not important, consider that strength loss is what puts people in nursing homes. Athletes have greater bone density, stronger immune systems, less coronary heart disease, reduced cancer risk, fewer strokes, and less depression than non-athletes.” — Page 8

Programming Summary 🏋🏽‍♂️

Monday: Today we have a fun EMOM that alternates between legless rope climbs and everyone’s favorite – devils presses. Before the WOD we have some single-arm DB overhead squats.

Intended stimulus: 5 or more devils presses every even minute; 10 or more for advanced athletes, challenging rope climb option relative to each athlete, arm fatigue from the pull on the rope and devils presses.

Tuesday: A challenging couplet of running and DB front rack lunges.

Intended stimulus: Finish in 10:00-15:00 minutes, complete the set of 36 lunges in no more than 2:00, 800-meter run in 4:30 or less; 600-meter run in 3:30 or less; 400-meter run in 2:15 or less.

Wednesday: Today’s interval workout is a combination of rowing and push-up sprints. Before the WOD we’ll have some skin the cat practice.

Intended stimulus: 4/6-calories or more per row interval, 95% effort on the rower as long as possible, 10 or more push-ups every round in unbroken sets of 5 or more, no rest between the row and push-ups.

Thursday: Today, we have a couplet that combines moderately heavy hang squat cleans with bar muscle-ups.

Intended stimulus: Finish in 8:00-12:00, unbroken hang squat cleans in the early rounds, muscle-ups in 1-2 sets.

Friday: A couplet of DB box step-ups and double unders that challenges cardiorespiratory endurance along with grip, shoulder, and leg stamina. Before the WOD we’re doing alternating Turkish get-ups.

Intended stimulus: Sub-10:00; closer to 7:00 for advanced athletes, unbroken double-unders, 8+ step-ups per minute pace.

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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