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News & Notes 📰

Upcoming gym schedule updates

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. Coaches Laurin and Brad will be on vacation. Coach Matt will be on an airplane somewhere…probably. 😆

Celebrating Coach Greg’s Milestone!

We are thrilled to announce that Coach Greg has successfully graduated from our coach onboarding program and coached his first solo classes this past week! Starting his journey with us in March, Greg spent three months shadowing and co-coaching, diligently developing his skills and gaining the confidence needed to lead our community.

Becoming a CrossFit coach is no easy feat. It requires dedication, resilience, and a constant willingness to learn and adapt. Greg made tremendous progress, consistently incorporating feedback and making adjustments to improve his coaching abilities. His commitment has truly paid off, and we are so proud!

Greg received amazing feedback from members after his first solo class, reflecting his hard work and the positive impact he’s already having. We will continue to provide him with support and feedback as he refines his skills, but for now, let’s celebrate this significant achievement.

Thank you to our incredible community for welcoming Greg with such gratitude and excitement. Your support means the world to us and to Greg. Here’s to many more great classes under Coach Greg’s leadership!

Keep up the fantastic work, Greg! We’re excited to see you grow even more.

Picture of Greg Forrest with a barbellWeekend Adventure: Hike at Connelly Springs

This past Saturday, a group of our enthusiastic members ventured out to Connelly Springs, NC for an invigorating hike led by Coach TJ. The turnout was fantastic, and everyone enjoyed the beautiful scenery and challenging trails. It was a wonderful opportunity to bond with fellow members outside the gym while embracing nature and staying active.

Kudos to everyone who participated! We look forward to more adventures like this in the future. Keep an eye on our events calendar for upcoming activities and join us for the next one!

Squat Mobility Workshop Recap

We had an incredible Squat Mobility Workshop this week, led by Dr. Scott Jablonka from Carolina Movement Doc. With an amazing turnout of 18 members, the session was both educational and fun. Everyone walked away with valuable insights and practical tips to improve their squat form.

Dr. Jablonka’s expertise helped us identify opportunities for better mobility and technique, ensuring we get the most out of our workouts while staying safe. Thank you to all who attended and to Dr. Scott for sharing his knowledge with us!

Stay tuned for more workshops and events to help you reach your fitness goals. Keep squatting strong guys!

June Sit-Ups Challenge

Accumulate 1500 sit-ups in the month of June. You can do any variation or modification of a sit-up and switch the variation/modification as much as you’d like. Sit-ups you do in any workout count towards your total. Refer to the PushPress app for more details.

We’re off to a great start for this month’s challenge. Here’s the leaderboard so far.

Recent Member Wins 💪🏽🏆

  • Becca S. checked in to 50 classes.
  • Kendall F. checked in to 25 classes.
  • Alyssa F. checked in to 10 classes.
  • Ciara F. checked in to 10 classes.
  • AC checked in to 1000 classes. What a huge accomplishment…talk about dedication!!
  • Caroline held her first handstand for ~3 seconds.
  • Power clean PRs:
    • Stefani C.
    • Skip L.
    • Rachel D.
    • Garrett C.
    • Sasha Z.
    • Vince C.
    • Sarah Mu.
    • Brad G.
    • Greg F.
    • Cori S.
    • Meagan S.
    • Conrad S.
    • Jarvis R.
    • Ashley G.
    • Mary W.
    • Jesse B.
    • Dawn C.

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 🥳

  • None this week.

CrossFit Lake Wylie Anniversaries 🤩

  • None this week.

Nutrition & Wellness 🥑🧘🏽‍♀️🛌

💪 Conquer Cravings & Stay Strong- 3 Hacks to Maintain Health at Work

Setting boundaries with co-workers

Ever feel like birthday cakes and treats in the workplace seem to magically appear every other day?

Staying on track with your health goals can feel like a battle, especially when faced with tempting treats at work.

Creating healthy boundaries and keeping those awesome work relationships thriving is possible.
Here are three simple ways to do just that:

  1. Be Open & Honest
    Let your colleagues know about your healthy eating habits and goals. A polite explanation can go a long way. This helps them understand your boundaries and inspires others to join you on your wellness journey. Remember to express your gratitude for their support.
  2. Offer Up Healthy Alternatives
    Celebrating at work? Consider bringing a delicious and healthy dessert or side dish to share. Think protein muffins, veggie platters with dips, or anything that fuels your body and satisfies your taste buds. You might even inspire others to explore healthy options! Who knows, you could be the start of a new workplace wellness trend.
  3. Set Boundaries with Kindness
    Saying “no” to tempting treats can be tough, but remember, you’re in control. A firm but friendly “thanks, but I’m good” works wonders. If colleagues are persistent, politely remind them that you’re making mindful choices and appreciate their understanding. It’s okay to say a definitive “no,” too. You’ve got this!

By following these simple tips, you can confidently navigate work festivities and create a positive, supportive environment. Remember, cheer yourself on and celebrate your progress. You deserve to feel happy and healthy – and you’ve got the power to make it happen.

P.S. Looking for more healthy recipe ideas? Check out this website for delicious options that won’t derail your goals.

— Coach TJ

Tell Me About CrossFit 📚👩🏻‍🏫

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

CrossFit for Health: From Obesity to Opioids, How CrossFit Can Save the World, With Dr. Tom McCoy

“The Surgeon General notes that social connection is as fundamental a human need and as essential to survival as food, water, and shelter,” says Dr. Tom McCoy, dual board-certified physician in family and obesity medicine.

The note McCoy references is from a 2023 advisory in which the U.S. Surgeon General declares the current state of affairs an “epidemic of loneliness and isolation.”

And it’s not just a social problem; it’s a health problem, too.

“When we look at social isolation and loneliness, it is consistently correlated with higher rates of insulin resistance, poor body composition, hypertriglyceridemia, hyperlipidemia, and poor muscle tone,” McCoy says in a talk given at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas.

CrossFit, he says, can tackle both.

“It is a wonderful comprehensive strategy to address some of the biggest challenges that we face as a nation right now in regards to healthcare,” Dr. McCoy says. “Being there for each other, connecting on a human level, is something that we do that no other fitness modality does. And this differentiates us and it gives us a power to impact brain physiology in a way that no other fitness modality can.”

Programming Summary 🏋🏽‍♂️

June Focus: Conditioning

Monday: Today’s workout is the third test in the 2024 CrossFit Service Cup and is a tribute to Kelly Brown, CrossFit Kids Seminar Staff Flowmaster and owner of CrossFit Agoge, who passed away after a courageous five-year battle with ovarian cancer at the age of 44. Brown is survived by her husband, John, and their two children. Kelly was an incredible wife, mother, teacher, coach, affiliate owner, and friend who contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

This is a longer effort with rowing, challenging box-jump heights, moderate-to-heavy deadlifts and wall balls.

Intended stimulus: Finish in 15:00-25:00, rows in 2:15 or less, deadlifts in unbroken sets of 3 or more.

Tuesday: A quick, grippy workout with knees-to-elbows, hand-release push-ups and Russian KB swings.

Intended stimulus: Finish in 6:00-12:00, first set of knees-to-elbows in 2:00 or less, push-ups in 5 sets or less per round, first round of Russian kettlebell swings in 3 sets or fewer.

Wednesday: A couplet of running and DB box step-overs followed by strict pull-ups as skill work.

Intended stimulus: Finish in 10:00-15:00, runs in 1:00 or less, unbroken dumbbell box step-over reps for most rounds.

Thursday: Today’s effort is a sprint couplet of handstand push-ups and hang squat cleans. Before the workout we’re building to a heavy set of 2 hang squat cleans.

Intended stimulus: Finish in 3:00-10:00, first set of handstand push-ups in 4:00 or less, hang squat cleans in 3 sets or less.

Friday: Today’s workout combines weightlifting and gymnastics with sumo deadlift high-pulls, planks and lateral burpees over the bar.

Intended stimulus: Finish in 8:00-15:00, 10 or more unbroken sumo deadlift high pull reps at a time for most athletes and 6 or more for beginner athletes, accumulate plank holds in 2:00 or less, burpees in 3:00 or less.

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 📆

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. 

Bring a Friend Week – Monday, July 15 – Saturday, July 20

CrossFit is fun, but it’s even better with friends! From July 15th through the 20th, you have the chance to bring a friend—or as many friends as you want—to experience CrossFit with you, completely free all week!

Rest assured, we will ensure that all the workouts this week are accessible and not too technical for beginners, while still offering a challenge for our seasoned members.

Here’s the exciting part: if your friend signs up for a membership, you’ll receive $65 cash, and your friend will get $65 off their first month! 🤩💵💰

Please share this link with your friends to sign up.

  • Invite as many friends as you’d like.
  • They can attend as many classes as they want.
  • They don’t have to attend the same class as you.

Once your friends sign up, we will send them instructions on how to reserve and check in to classes. Let’s make this week exciting and welcoming for everyone!

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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