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News & Notes 📰

Upcoming gym schedule updates

Monday, May 27 (Memorial Day) – Closed. We will be doing Murph on Saturday, May 25. We have added a 9 am heat time in addition to 7 am and 8 am. All heats are capped at 20 so reserve ASAP. 

Friday, June 14 – Saturday, June 15 – We will be closed with the exception of 5 am and 6 am classes on Friday. Coaches TJ, Greg and Alie will be headed to Jacksonville, FL for the CrossFit Affiliate Summit. Coach Laurin will be on vacation. Coach Matt will be on an airplane somewhere…probably. 😆

Let’s Celebrate Mother’s Day! 🌸

To all the incredible moms in our CrossFit Lake Wylie family, we want to take a moment to honor and appreciate you this Mother’s Day. Your dedication, strength, and resilience inspire us every day, both in and out of the gym.

Mother’s Day is a special time to recognize the love and sacrifices of all the amazing mothers and mother figures in our lives. Whether you’re a mom yourself or you’re celebrating the moms around you, let’s take this opportunity to show them how much they mean to us.

From all of us at CrossFit Lake Wylie, Happy Mother’s Day! Thank you for everything you do. 💐

Important Update: New Waivers and Member Agreements 📜

As part of our commitment to maintaining the highest standards of safety and legality, we recently had our business audited by our legal team. As a result, we have updated our general waivers and member agreements to ensure they reflect the latest legal requirements.

When these new documents go live, which will be very soon, we’ll be reaching out to each of you via email and text to let you know. We kindly ask that you take a moment to review and sign these documents promptly. You can easily do this through the PushPress App by navigating to Settings > Documents.

To streamline the process and prevent any delays, we’re requesting that all documents be signed (once they go live) before your next class. Otherwise, you may experience a bit of a wait as we’ll have a line of members eager to use the iPad during class to sign their documents.

Thank you in advance for your cooperation and understanding. Your safety and satisfaction are our top priorities, and we appreciate your help in keeping our records up to date!

New Post-WOD Cleaning Procedure! 🧼

We’re switching up our post-WOD cleaning routine to a more sanitary and convenient option. Say goodbye to spray bottles and towels, and say hello to disposable disinfecting/antibacterial wipes! These wipes are quick, effective, and easy to use.

However, we want to remind everyone to be mindful of waste. Only one wipe is truly needed to get the job done. If you find that a wipe is too saturated, please grab a microfiber towel to wipe off excess fluid off barbells and dumbbell handles as we don’t want them to rust.

We will have the disposable wipes set up on two floor stands with built in trash cans sometime this week. Until then, we only have one wipe dispenser near the TVs.

Thank you for helping us keep our gym and equipment clean!

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.

We officially have 49 members who have joined this month’s challenge. If you haven’t, it’s not too late!

Here’s the leaderboard so far (as of Saturday 5/11). There are 19 days left and plenty of time to see your name at the top! Who can catch up to Rob?! 😜

Run challenge leaderboard

Recent Member Wins 💪🏽🏆

  • Lynn B. checked in to 10 classes.
  • Andrew W. checked in to 10 classes.
  • Gaya K. checked in to 50 classes.
  • Rachel P. checked in to 50 classes.
  • Tracy R. strung 3 toes-to-bar and also did some in the workout.
  • Jeremy kicked up into a handstand on the wall for the first time.
  • Haochen strung several toes-to-bar together.

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 🥳

  • 5/13 Adria V.
  • 5/18 Sandeep R.

CrossFit Lake Wylie Anniversaries 🤩

  • 5/14/22 Kyle M. – 2 years

Nutrition & Wellness 🥑🧘🏽‍♀️🛌

Do you follow a plant-based diet?

If so this is for you.

Not sure how to effectively get a balanced plant-based plate?

A common struggle with a plant-based diet is inadequate protein intake and relying heavily on highly processed foods. These foods are high in salt, added sugars, and fat — in particular meat replacements.

Today, we are going to talk about how to make a balanced meal if you are following a plant-based eating pattern…

Visually you want to cut your plate into thirds.

It is an easy way to improve your diet with all the whole foods needed to meet your nutrients while on a plant-based diet.  

  1. Starting with ⅓ plate of non-starchy veggies, this might look like broccoli, asparagus, or brussel sprouts.

  2. Then next add in a ⅓ of your plate whole grains, starchy veggies, or fruit, this might be corn, barley, brown rice, or some berries.

  3. And last, fill a ⅓ of your plate with a plant-based protein, such as edamame, chickpeas, or tofu.

  4. Round off your plate by adding in plant-based fats such as nuts, seeds, or avocado.

This will allow you to be provided with all the nutrients you need when appropriately pairing these food groups together, specifically meeting your protein requirements for the day.

A few things to consider when eating a plant-based diet include some fortified foods and supplements to potentially fill in some of the missing gaps.

  • A few Fortified Foods to consider: Fortified Plant-Based dairy milk alternatives that include Calcium and Vitamin D, Such as Hemp, Oat, Soy Milk

  • Consult with a Dietitian about adding in supplements such as a Vitamin D supplement, as Vitamin D is needed for your body to absorb calcium.

  • Adding a Vitamin B12 supplement, as Vitamin B12 is not produced by plants and will need to be obtained through fortified foods such as nutritional yeast or supplements.

So remember, you can incorporate this simple plate method when eating at home, meal prepping, or even dining out on occasion to continue to follow a whole food plant-based diet.

What other questions do you have for us as a plant-based eater? Feel free to message me! If you feel like you could benefit from additional accountability and support from a nutrition coach, book a consultation today and we can discuss your next steps!

— Coach TJ

Tell Me About CrossFit 📚👩🏻‍🏫

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

From the video’s description:

We are fighting a global obesity epidemic. We’ve been hearing that for decades from all sources, with countless interventions — from dietary to medical to surgical — aimed at reducing body fat.

“Have we gotten anywhere?” asks Dr. Gabrielle Lyon, renowned functional-medicine practitioner, and expert in protein application for health and aging.

“Maybe it’s not just a fat problem,” she continues. “Maybe on the flip side of the coin, it’s a muscle problem — because it’s actually a metabolic problem, and at the root is skeletal muscle.”

In this talk given at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas, Lyon, also board-certified in family medicine, presents evidence supporting a “muscle-centric” approach to medicine, arguing that prevention and reversal of the chronic-disease states plaguing humanity today starts with the health and preservation of skeletal muscle.

“This is the new treatment for hypertension. This is the new treatment for dementia. This is the new treatment for cardiovascular disease,” she says. “Muscle is the currency of life.”

Programming Summary 🏋🏽‍♂️

Monday: Today, you’ll push the limits with a 2,000-meter row time trial. Please note that if you’re not falling off the rower at the end, you didn’t do it right. Hit this row with an all-out effort.

Intended stimulus: 10:00 or less, shoot for a consistent pace of 1:45-2:30/500 meters, push the pace in the final 300-500 meters and fully empty that tank.

Tuesday: This heavy day is a more technical version of the CrossFit Total. Your score is the combined total of your 3 heaviest lifts – max clean, max bench press, and max overhead squat.

Intended stimulus: 10:00 on each lift to build to a heavy single, aim for 4-6 solid attempts in the allotted time, take the clean from the floor and the bench press and overhead squat from a rack.

Wednesday: Today’s workout is a pyramid-style workout where the hand-release push-ups reps and running distance first increase and then decrease as you work your way to the finish line.

Intended stimulus: Finish in 8:00-12:00, longest run in 2:00 or less, first set of hand-release push-ups in 1:30 or less.

Thursday: A short sprint-style couplet of DB thrusters and pull-ups.

Intended stimulus: Finish in 5:00-12:00, loading should allow at least 10 thrusters unbroken, complete the first set of pull-ups in 2:00 or less.

Friday: A couplet of ab-mat sit-ups and rowing followed by some sled drags.

Intended stimulus: 4-7 rounds, keep rounds to 2:30 or less, sit-ups in 1:15 or less each round, calories in 1:00 or less each round, advanced athletes can increase calories to 15/20.

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 📆

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 are running 3 heats at 7 am, 8 am and 9 am with all heats capped at 20 so be sure to reserve early!

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 ( 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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