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News & Notes 📰

Upcoming gym schedule updates

Thursday, June 6 – No 6:30 pm class because we’re having the Carolina Movement Doc team come out for a FREE squat mobility workshop for all members. You guys voted and squat won (over shoulder). Please register for the workshop using the PushPress app. Go to Schedule > Events > Register.

Friday, June 14 – Saturday, June 15 – We will be closed with the exception Friday morning classes through 9 am. 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. 😆

Murph Challenge 2024: Honoring Our Heroes

This past Saturday, 43 dedicated members of CrossFit Lake Wylie came together to tackle the Murph Challenge. This annual workout honors Navy Lieutenant Michael P. Murphy, a fallen hero who exemplified bravery and sacrifice.

Everyone showed incredible determination and strength, pushing through the rigorous routine of a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another 1-mile run. Your hard work and commitment are truly inspiring.

Thank you for participating and keeping the spirit of Memorial Day alive through your effort and dedication. Together, we honor the memory of those who have served and sacrificed for our freedom.

Keep up the fantastic work, CrossFit Lake Wylie family!

7 am8 am9 am


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.

Here’s the leaderboard so far (as of Saturday 5/25). There are 4 days left and 17  people (as of Saturday) have already met the goal of 31 miles with quite a few of you very close to meeting the goal!

May leaderboard

Recent Member Wins 💪🏽🏆

  • Russ T. checked in to 50 classes.
  • Nicole W. checked in to 10 classes.
  • Thom A. finished half Murph with a 600 m jog.

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 🥳

  • 5/29 Brad G.
  • 6/2 Rache. D.

CrossFit Lake Wylie Anniversaries 🤩

  • 5/27/21 Lon A. – 3 years
  • 5/28/20 Alex V. – 4 years
  • 5/28/23 Justin K. – 1 year
  • 5/30/22 Matt B. – 2 years
  • 6/1/23 Ashley G. – 1 year
  • 6/2/18 David N. – 6 years

Nutrition & Wellness 🥑🧘🏽‍♀️🛌

Why your habit didn’t stick

3 reasons, but #3 makes the biggest impact

Have you ever sat down and thought about your daily habits? Where they came from, when you started them– what you are even doing without realizing it?

Do you tap your leg when trying to sit still? Or do you bite your nails when you are focused on reading something?

You don’t consciously think of doing these things because you’ve done them so often that they’ve become a HABIT. Habits are things we do automatically; tasks we do subconsciously like walking or brushing our teeth…..

If you ever tried to build a new habit chances are you’ve failed a lot. And you probably convinced yourself you are too lazy, undisciplined, or unmotivated

But the truth is… it’s not YOU! We are all terrible at change! When you understand the reasons why you keep failing, you can find the solutions to finally break the cycle.

Let’s explore 3 reasons why your habits didn’t stick:

  1. Starting too big or starting too many habits at once: When creating new habits we often get very excited and are super ambitious about making a change so you tackle some pretty big habits all at once. This will leave you feeling overwhelmed and exhausted- it’s best to start small.
  2. Striving for perfection: When you approach a new habit with the idea that it has to be perfect you’re setting yourself up for frustration and disappointment. Instead, plan for bumps in the road and how you will respond to them when they happen. Give yourself grace and go along for the ride.
  3. You didn’t see the value: When we’re not connected to our underlying why, the deeper reasons we wanted to change in the first place, we can easily wonder if the work we are doing is all worth it. You’ll begin to question everything you are doing and if you care to continue doing it. By connecting with your why, you will remain focused during difficult times. When you start to lose momentum or face adversity, your why will serve as a guiding light to tap into on days when your habit feels like just going through the motions.

If your habits didn’t work the first time around I encourage you to reflect on some of the factors we just reviewed that may have influenced your past attempts at creating new habits.

You now know there are things you can do to make yourself more likely to succeed next time around. Use it as a learning opportunity. Good luck and happy habit forming!

If you need accountability and support to stay on track with your new habits, we have just the thing for you. Our nutrition coaching program is designed to do just that.

Let’s start writing your success story today, all you have to do to take the first step is to book your consultation!

— Coach TJ

Tell Me About CrossFit 📚👩🏻‍🏫

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

Own Your Health, With Nicole Carroll

On Feb. 3, 2024, hundreds of CrossFit affiliate owners, coaches, and healthcare professionals gathered in Austin, Texas, and online for the CrossFit for Health Summit, presented by GORUCK.

CrossFit thought leaders led panel discussions on fitness, performance, and the hard work of health, while renowned experts shared cutting-edge research on longevity, mental and metabolic health, and chronic disease — and how the CrossFit community has the power to transform the landscape of it all.

It starts with education — the “core of CrossFit’s identity,” as CrossFit Chief Brand Officer Nicole Carroll said in her opening remarks.

“I can’t think of a time in my lifetime when this is more important than now,” she says. “When dependency, disempowerment, and disease are normalized and even exalted through almost every mainstream outlet; when the science that’s been revered has failed us time and time again while somehow still painting us as the failures; where there’s an ever-growing, understandable distrust in the business of Big Food, Big Pharma, Big Government, and the media that colludes with all of it.”

Through self-experimentation and deliberate action that is measurable, observable, and repeatable, we are empowered to own our health.

“And the fuel for that is education,” Carroll continues. “And this is what today is about. This event takes place in the context of CrossFit’s broader commitment to the ongoing education of our community members, affiliate owners and coaches, and healthcare providers who want to deepen their understanding and take full ownership of their health, and help others do the same.”

Programming Summary 🏋🏽‍♂️

Monday: Happy Memorial Day!

Tuesday: A quick descending rep-scheme couplet of DB deadlifts and box step-ups. Then some sandbag carries.

Intended stimulus: Finish in 5:00-8:00 mins, unbroken dumbbell deadlifts, first set of box step-ups in under 3:00.

Wednesday: 5 sprint-style intervals of double-unders and wall-ball shots. Then rope climb practice.

Intended stimulus: All rounds in 1:00-2:00, double-unders in under :45, unbroken wall-ball shots every round.

Thursday: A barbell complex before the workout. Then, 2018 Regional Workout 4 which consists of snatches and bar-facing burpees. 

Intended stimulus: Finish in 7:00-12:00 mins, world record time is 5:09 held by Mat Fraser, first couplet complete by 6:00 weight 1 snatches in under 2:00 and no more than 75% of 1RM, weight 2 snatches in under 1:30, bar-facing burpees in under 1:00.

Friday: An ascending ladder of V-ups, Russian kettlebell swings, and a calorie bike or row.

Intended stimulus: Finish the round of 18; advanced athletes finish the round of 24, use any type of bike, unbroken sets all the way through the round of 12.

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 📆

Squat Mobility Workshop – Thursday, June 6 @ 6:30 pm

The Carolina Movement Doc team will be coming to deliver a workshop on squat mobility. This is FREE for all members and we highly encourage you to come. We will be cancelling the evening class to do the workshop instead. 

Please register for the workshop using the PushPress app. Go to Schedule > Events > Register.

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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