News & Notes 📰
Murph Shirt Pre-Order Closes This Week 🇺🇸
Murph is getting close, and we’re excited for this year!
If you’ve been thinking about grabbing a shirt, now’s the time to do it.
The pre-order store closes Wednesday, April 15! We do need to meet a minimum to move forward, so every order helps make it happen.
This year’s design is a one-time release. We won’t be printing it again, which makes it a pretty special one to have.
You’ve got three options to choose from:
Unisex t-shirt, unisex tank, and women’s crop.
We won’t have extras on hand, so pre-ordering is the way to make sure you’ve got one ready for Memorial Day.
Murph is one of the most meaningful workouts we do all year.
You show up.
You push through.
You take a moment to remember what it’s about.
We’d love to see you in this year’s shirt when that day comes.
Order here: Murph Apparel Pre-Order Store
Pull-Up Cycle Starts This Week 🤩
You’ve asked for this for a while… and it’s finally here.
We’re kicking off an 8-week pull-up cycle in Strength class, and I’m really excited about this one.
This is for the person who’s been staring at the bar wondering when it’s going to happen.
And it’s for the person who can do a few, but wants more.
We’re going to meet you exactly where you are and build from there.
If you don’t have a pull-up yet, our goal is simple. We get your first one.
If you already have some, we’re going to add reps and make you stronger than you’ve been before.
Everything we do will be strict. No kipping, no shortcuts. Just the kind of strength that actually sticks.
Each class will follow a clear structure so you can see and feel progress as the weeks go on.
We’ll start with our main strength work, then build muscle in the lats and biceps, and finish by dialing in core strength and control so everything stays connected.
You’re going to notice a difference if you stay consistent with this.
New Strength Class Schedule
We’re also making a small change to the schedule.
Starting this week, Strength class will run on Mondays at 4:30 PM and Saturdays at 9:30 AM.
We’re removing the Wednesday class for now due to low attendance.
Over the next 8 weeks, we’re going to pay close attention to how these classes fill up. After the cycle ends, we’ll decide what Strength class looks like moving forward.
So if this is something you want to keep… show up and be part of it!
We look forward to seeing you there!
Time for Your Free InBody Scan! 
April is almost here, which means it’s time for your quarterly free InBody scan!
Available: Wednesday, April 1 – Thursday, April 30
Location: At the gym, ready for you to use
Important Reminders:
Best time to scan: Early morning before eating or drinking anything
Not for use if you have a pacemaker or life support device
Self-service: The machine will be on—you are responsible for completing you own scan
Download the InBody App
Please download the InBody app before your next scan. When setting it up, be sure to use the same phone number you input into the InBody machine so your results sync correctly.
Need help understanding your results?
Scan the QR code at the gym or click here.
Want a deeper breakdown? Book a goal-setting session for a full review!
Recent Member Wins 💪🏽🏆
- Tracey S. checked in to 1000 classes!
- Meredith W. checked in to 50 classes!
- Rebecca F. checked in to 250 classes!
- Kirk S. hit a 235 lb push press PR!
- Chris C. got his first bar muscle up!
- Sarah M. hit 3 @ 105 lbs bench press PR!
- Congratulations on all these front squat PRs!
- Alie K. — 3 @ 170 lbs
- Amanda P. — 3 @ 150 lbs
- Bret B. — 3 @ 155 lbs
- Chris C. — 3 @ 215 lbs
- Kiya R. — 3 @ 155 lbs
- Marcus T. — 3 @ 225 lbs
- Mary W. — 3 @ 115 lbs
- Neil H. — 3 @ 265 lbs
- Pravallika R. — 3 @ 145 lbs
- Russ T. — 3 @ 170 lbs
- Stefani C. — 3 @ 155 lbs
- Tayler S. — 3 @ 65 lbs
- Tracy R. — 3 @ 240 lbs
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. Also keep in mind that this is not a full list of wins, so share your progress with a coach so we can celebrate you!
Birthdays this Week 🥳
- 4/13 Bret B.
- 4/16 Sibele S.
CrossFit Lake Wylie Anniversaries 🤩
- 4/13 Amy L. — 3 years
Nutrition & Wellness 🥑🧘🏽♀️🛌
CrossFit’s stance on nutrition: Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Programming Summary 🏋🏽♂️
April Focus
Welcome to April! This month, your focus is endurance and stamina.
You’ll see longer efforts that push your engine and skill work that helps you keep moving well when fatigue sets in, all building toward Murph next month.
We’ll also take on key benchmarks like the 2K Row, Kelly, and Andi so you can track your progress.
Running will show up consistently through single efforts, workouts, and intervals as we build toward a 5K challenge at the end of the quarter. Stay consistent, be intentional with your pacing, and watch how it pays off.
Monday: Today, you’ll build to a heavy 2-rep hang squat clean; plan to have some fun and lift heavy today!
Intended stimulus:
- Heavy day relative to each athlete’s capacity.
- Load should be challenging, relative to the athlete’s strength and experience level with this complex movement.
- Aim to start at 70-75% of 1-rep-max clean.
- Build in weight for the first 3-4 sets.
- Unbroken reps.
- Lift once every 3:00-4:00.
Tuesday: Get ready for a longer triplet today! We’re doing rope climbs, GHD sit-ups or AbMat sit-ups, and double-unders!
Intended stimulus:
- Finish in 14:00-20:00.
- Rope climbs in under :45.
- GHD sit-ups in under :30.
- Double-unders in under :30.
- Set up equipment to be as efficient as possible to avoid losing time in transition.
- Expect the sit-ups to make the rope climbs more challenging.
Wednesday: Today’s workout is a sprint, so don’t hold back from the start of this effort. We’re doing power snatches and calories on the bike!
Intended stimulus:
- Sub-7:00; advanced athletes under 4:00.
- Aim for a near-sprint effort.
- First set of power snatches in under 1:15; second set in under 2:00.
- Bike in under 3:00.
Thursday: This workout forces a go-go-slow approach. We’re rowing, doing KB goblet squats and L-sit holds!
Intended stimulus:
- 3-5 rounds.
- This workout is a mix of slow and go.
- Slow and controlled L-sit holds; no more than 2 short breaks per round.
- Challenging row pace; under 2:15 per round.
- Light-to-moderate goblet squats; unbroken through most rounds.
Friday: Today, we have a Hero workout in honor of Chief Warrant Officer 3 Andrew “Drew” Gunnison Cully, 35, of Ozark, Missouri and the legendary “Night Stalkers” of C Company, 4th Battalion, 160th Special Operations Aviation Regiment (SOAR).
Drew died on Sept. 17, 2025, when his MH-60M Black Hawk helicopter crashed during a training mission near Joint Base Lewis-McChord, Washington. Drew was serving with C Company, 4th Battalion, 160th Special Operations Aviation Regiment (SOAR) — the legendary “Night Stalkers.”
Born May 12, 1990, in Springfield, Missouri, Drew graduated from Missouri State University, was commissioned as a second lieutenant in 2013, and advanced to captain. He later achieved CW3, served as an instructor pilot, earned a master’s degree, and was selected for the elite 160th SOAR. He is survived by his wife, Layne, and children, Lennox and Abbott.
Intended stimulus:
- Sub 45:00.
- Each round honors one of the “Night Stalkers” Heroes who died in a helicopter crash on Sept. 17, 2025.
- As with many Hero workouts, this workout is a longer grind and is more about the effort and your mindset than the scoreboard.
- Pull-ups and push-ups each in under 1:30 per round.
- Moderate-to-heavy deadlifts; 4+ reps at a time.
- Kraus in under 5:00.
- Scott in under 6:00.
- Good in under 7:00.
- Cully in under 8:00.
- Step-ups in under 15:00.
- Weight vest will make movements more difficult; reserve for advanced athletes.
Saturday: Something fun!
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. Therefore, keep showing up so you can be the best and fittest version of yourself! 😎
Upcoming Events 📆
Healthy Kids Day at Camp Thunderbird – Sunday, April 19 from 12:00–3:00 PM
This free, family-friendly event will feature a variety of hands-on activities including crafts like tie-dye, face painting, and friendship bracelets, along with camp favorites like archery, paddle sports, and backyard games. Families can also explore YMCA programs, connect with community vendors, and learn more about opportunities like day camp, resident camp, and wellness programs.
It’s a great opportunity for families to get active, explore camp, and enjoy an afternoon together on the sunny shores of Lake Wylie!
Member Perks 🤩
Being a member of CrossFit Lake Wylie has its perks! Here’s a look at all the discounts and benefits you get as part of our gym family.
- First, get 10% off at Thorne. You can grab anything from prenatal vitamins and probiotics to creatine, whey protein, health tests, and many other high-quality supplements.
- You can also save 30-40% on your CrossFit Lake Wylie membership by using HSA/FSA dollars to pay for it.
- Plus, get 10% off at Inov8 by using code CFLAKEWYLIE at checkout. They offer everything from barefoot training shoes and lifters to running shoes, including the F-Fly shoe—perfect for CrossFit with its lightweight feel and wide toe box.
- We also offer 20% off Saatva Luxury Mattresses. We personally sleep on the Saatva Classic Mattress, Plush Soft, and the difference in sleep quality has been huge. Better sleep. Better recovery.
- Another great benefit is 10% off a GOWOD Premium subscription. Just reach out to one of our coaches to receive your subscription link.
- If you need CFLKW apparel or other goodies check out our online store at crossfitlakewyliestore.com where you can order anytime!
- For recovery, enjoy $1 per minute massages with James Jones from Zenergy Massage Therapy ($60/60 mins or $90/90 mins). Simply show him your active membership in PushPress (click “Memberships” in the app) and let him know you’re part of CFLKW. Text (803) 526-3550 or book your appointment here.
- You can also save money and help our community grow through our Referral Program. Thank you for spreading the word!
- Finally, check in at least 16 times a month (12 for Masters) to make it into our Committed Club. Each month, your name goes in the drawing for a prize when you hit your check-ins.
“As iron sharpens iron, so one person sharpens another.” — Proverbs 27:17
