News & Notes 📰
Upcoming gym schedule updates
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. The 8 am heat is already full. When 7 am fills up we will open a 9 am heat.
Celebrating Jarvis: From Nurse to Dr. Roberts, A Remarkable Achievement
Jarvis, a valued member of our community, has achieved a significant milestone in his career. With 14 years of experience as an emergency department nurse, he embarked on a remarkable academic journey. Jarvis earned his Associates of Science in Nursing from Gaston College in 2010, followed by a Bachelor of Science in Nursing from North Carolina A&T in 2020. Over the past three years, he dedicated himself to graduate school at Gardner-Webb University, culminating in the completion of his Doctor of Nursing Practice with a concentration in Family Nurse Practitioner on May 2, 2024. Jarvis’s DNP project focused on creating a tool to identify housing insecurity in the emergency department. We’re thrilled to share that Jarvis has officially become Dr. Roberts! This achievement is a testament to his dedication and hard work, and we couldn’t be prouder.
Welcoming a New Member to the CrossFit Family! 👶🎉
We have some heartwarming news to share with you all! Please join us in congratulating Kirk and Becca on the arrival of their precious baby boy! 🍼👶 Their little bundle of joy made his grand entrance into the world on Friday morning, and we couldn’t be happier for the proud parents.
Their little one joins their older son, who is now officially a big brother. Kirk and Becca, we’re absolutely thrilled for you and your growing family!
As we celebrate this special moment, let’s shower Kirk, Becca, and their expanding family with love and well wishes.
Kirk, Becca, and big brother, here’s to endless snuggles, joy-filled moments, and a lifetime of cherished memories. We’re so grateful to share in this exciting time with you!
Sending lots of love and congratulations to the whole family!
From Asics to Nanos: Tracy’s Epic Shoe Upgrade!
Guess who’s stepping up his shoe game? Tracy R. just traded in his trusty Asics for a shiny new pair of CrossFit kicks! After years of dedication to the gym (and his well-loved Asics), Tracy decided it was time to join the Nanos squad. We’re all thrilled to see him sporting his new footwear and can’t wait to see those kicks in action during class. Tracy, we’re proud of your upgrade, and we promise not to make any more jokes about those old Asics…maybe. 😉 Keep rocking those Nanos, and here’s to many more PRs in your future! 👟
Calling All Pickleball Enthusiasts! 🏓
Exciting news! We’ve added a fun new activity to our lineup: pickleball! 🎉 Last Thursday, some of us had the chance to give it a try for the first time, and let’s just say, it was an absolute blast! (Thanks for the invite Jack!) If you haven’t played pickleball before, it’s a super fun and addictive sport that combines elements of tennis, badminton, and ping pong. Trust us, you won’t want to miss out on the action!
To make it even easier for you to join in on the fun, we’ve purchased six pickleball paddles and balls that members can borrow. Whether you’re a seasoned pro or a complete newbie, we’ve got you covered!
And here’s the best part: we’re gearing up for a pickleball tournament in August, and we want YOU to be a part of it! Not only will it be a great opportunity to showcase your skills and compete against fellow members, but it’s also for charity, so you’ll be supporting a good cause while having a ton of fun.
So what are you waiting for? Grab a paddle, gather your friends, and let’s get ready to pickle! For more information on the tournament and to sign up scroll down to the Upcoming Events section.
See you on the court!
Note: Please take care of the paddles and balls and bring them back the next day. They are located in the cubbies near the yoga mats.
April Push-Up Challenge Final results!
April’s challenge was to accumulate 1500 push-ups and our community really got into it! Here are the final results and the names of all the people who met the challenge.
- David N. 3275
- Justin F. 3198
- Bret B. 2615
- Jesse B. 2477
- Delroy E. 2325
- Walt B. 2020
- Kenyate B. 1750
- Sandeep J. 1733
- Greg F. 1720
- Ben D. 1650
- Amy L. 1500
- Jack D. 1500
- Alie K. 1500
- Shawne W. 1500
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.
Last month the men led the leaderboard, this month it’s the ladies so far! There are 26 days left in May and from the looks of it many of you will be exceeding the 31 miles. 😮 That’s exciting!
Custom Sports Bras – What’s next?
Alright ladies, we made it! We have enough interest to move forward with an order. So what’s next? We will be setting up a pre-order tab in WheelPay. Once it’s live we will let you know and you will need to make your purchase so we can submit the deposit and get the order started.
As a reminder, the Helix is out of stock until June but that should be okay because their standard turnaround time for all orders is 4 weeks after they receive all order information including approved artwork and mockups, and payment.
A New Roof is Coming…Finally! 🛠️
After years of dealing with pesky roof leaks, we’re thrilled to announce that our landlord is finally replacing the roof! 🎉 This much-needed upgrade is set to take place sometime this month. (Fingers crossed. 🤞🏽)
We understand that dealing with leaks has been inconvenient for everyone, and we truly appreciate your patience and understanding throughout this process. With the new roof in place, we can look forward to a drier workout environment for years to come.
As always, your safety and comfort are our top priorities, and we’re committed to providing you with the best possible experience at our gym. We’ll keep you updated on any further developments regarding the roof replacement, so stay tuned for more information! And again, thank you for your patience with the leaks. 🙏🏼
Recent Member Wins 💪🏽🏆
- Kendall F. checked in to 10 classes.
- Rachel D. checked in to 100 classes.
- Nick H. checked in to 100 classes.
- Rebecca F. checked in to 10 classes.
- Kenyate B. checked in to 25 classes.
- Jesse B. checked in to 25 classes.
- Caroline E. checked in to 10 classes.
- Gretta C. graduated high school and earned her high school diploma (grad gifts welcome 😜).
- Dashauna B. hit a 230 lb backsquat PR.
- Meagan S. got double unders.
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 🥳
- 5/6 Erin M.
- 5/7 Sarah Mu.
- 5/8 Staci M.
- 5/9 Cullie M.
- 5/10 Leven H.
- 5/11 Randi M.
CrossFit Lake Wylie Anniversaries 🤩
- 5/4/21 Wade W. – 3 years
- 5/5/23 Crystal L. – 1 year
- 5/10/18 Megan W. – 6 years
- 5/11/23 Lisa G. – 1 year
Nutrition & Wellness 🥑🧘🏽♀️🛌
Not enough time? Problem solved 💯
These 5 tips are a game-changer when implemented.
We all have the same 24 hours in a day; the question is, what do you do with it?
When I talk to clients, they often say a barrier is not having enough time. Have you ever sat down to think: Where do I spend my time?
Show me your calendar, and I’ll show you your priorities.
Reports in 2024 show that the average person spends 2.5 hours per day on social media.
and 3 hours per day watching TV.
Let’s do a time audit: What are you spending your day doing? I recommend doing it for one work day and one non-work day. Write down everything you do. You can even use your phone to track how much time you spend on your phone and what you do during that time.
What are you noticing?
- Are there things you are spending time on that aren’t moving you closer to your goals (personally, relationally, professionally)
- Where can you be more efficient?
- What can be automated?
Making time – comes down to planning.
Instead of going to the grocery store 3-4 times per week, plan out your meals, make a double batch to cut cooking time, and save extra trips to the grocery store.
Instead of starting a bunch of tasks and then getting distracted; can you focus on one thing?
Here’s how you make the time:
- Eliminate distractions – use the do not disturb or airplane feature on your phone.
- Organize your day based on your energy levels – if you perform best in the morning maybe you start the day with exercise and then any important tasks you want to accomplish for the day, flip-flop that if you perform best mid-day or in the evening.
- Pre-decide – plan your week according to your priorities. Map out what you will eat, when you will exercise, and anything else you value for yourself.
- Automate what you can – schedule out what you can, opt for a grocery delivery instead of a pick-up. Use your devises to help you save time and automate areas of life when possible.
- Outsource when you can- are there tasks you do that someone else could take care of for you? Maybe even ask your household to share the burden of daily chores to help free up some of your time.
If you don’t make the time, you won’t have the time.
If you want your health to be a priority, you need to make it a priority.
- Exercise and daily movement
- Nutrition
- Sleep
- Mindset – instead of doing, just being
Take a few minutes today to do a time audit.
What’s going well?
How can you increase efficiency to make time for yourself and your health?
If you need that additional accountability and support, book a consultation with me to see how you can benefit from our holistic nutrition coaching!
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
To care for others you need to care for yourself first.
As a community filled with nurses and healthcare heroes, we know the dedication, compassion, and hard work it takes to make a difference in people’s lives every day. This video highlights Olivia’s story and we hope it serves as a reminder that focusing on your own health and fitness is key to living a longer, healthier life. And this doesn’t apply to just healthcare workers, but for all of us who also have people in our lives to care for.
Programming Summary 🏋🏽♂️
Monday: Cindy – Pull-ups, push-ups and air squats! This classic benchmark workout first appeared on CrossFit.com on Jan 19, 2005. Cindy remains an excellent test of gymnastics stamina and cardiorespiratory endurance.
Intended stimulus: 12-20+ rounds, pull-ups in 1-2 sets, push-ups in 1-3 sets, air squats in :40 or less.
Tuesday: In today’s workout you’ll perform 4 running intervals. Push each run as hard as your capacity allows. Then after the WOD we’ve got some GHD back extensions.
Intended stimulus: Finish each run in 2:30-4:00, less rest than work for most athletes, score is the total time to complete all 4 rounds.
Wednesday: Pre-WOD we build to a heavy set of 5 push presses. Then, a triplet of sumo deadlift high pulls, push presses and box jump overs.
Intended stimulus: Finish in 8:00-12:00, complete each movement in unbroken sets; rest between sets as needed. Finish the first 3 rounds in 4:00 or less, box jump-overs in under 1:00 each round.
Thursday: Freestanding handstand practice before the WOD. Then, we have a fun ascending ladder combination of toes-to-bars and wall walks.
Intended stimulus: Get into the 6th round or further, advanced athletes get into the 8th round or further. Toes-to-bars in sets of 3 or more, 4 or more wall walks per minute pace.
Friday: Deadlifts, hang power cleans and front squats. Today’s workout is a heavy barbell sprint workout similar to the hero workout DT. After the WOD we’ve got weighted good mornings.
Intended stimulus: Finish in 3:00-5:00, deadlifts unbroken until the last rep, hang power cleans in 1-3 sets, front squats in 1-2 sets.
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.
Location
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.
Join Us for the Murph Challenge! 🌟 – Saturday, May 25
We’re thrilled to announce that we are an official host for the Murph Challenge this year! 💪🇺🇸
The Murph Challenge is an annual event honoring the legacy of LT. Michael P. Murphy, a true American hero. It’s a challenging workout that consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run, all done while wearing a 20-pound weight vest if you’re up for the challenge.
But don’t worry if you’re not quite ready to tackle the full Murph just yet – there are scaled options available for all fitness levels. It’s about pushing yourself to your limits and honoring those who have made the ultimate sacrifice.
Most importantly, the Murph Challenge is a fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation, which provides scholarships to the children of fallen service members. It’s an incredible cause, and we’re honored to support it.
If you’d like to participate and support this worthy cause, you can register online HERE. Let’s come together as a community to honor the brave men and women who have given everything for our country.
We currently have two heats at 7 and 8 am with a cap of 20. The 8 am heat is already full. When 7 am fills up we will open a 9 am heat.
Let’s do this, CrossFit Fam!
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 (www.cltfoundation.org) 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 — www.beersandburpees.com/register
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.
Location
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.
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.
