News & Notes 📰
New Gear Just Dropped (and More on the Way) 🆕🤩
Quick reminder that you can shop our online store anytime.
We’ve recently added some new items, including women’s crops, and made a small change by removing the word “Athlete” from our apparel for now. If you liked that look, don’t worry. We’ll be bringing those options back soon.
In the meantime, there are still plenty of great options available for you to grab.
You’ll also get $5 off shipping on every order, which makes it even easier to pick something up.
If you’ve been thinking about new gear, this is a good time to check it out.
Shop here anytime:
crossfitlakewyliestore.com
Fuel Your Results Without the Guesswork 🥗
I want to talk to you about something simple that can make a real difference in your results.
Food.
More specifically, having the right food ready when you need it.
That’s why we’ve partnered with 212 Meal Prep for years. It’s one of the easiest ways to stay consistent when life gets busy.
You already train hard. You show up and put in the work. But if your nutrition slips, your progress slows. You know that.
212 makes this part easier.
Their meals are fresh, never frozen, and they change the menu every week, so you have plenty of options. Low-carb, gluten-free, dairy-free. It’s all there without you having to think about it.
The biggest win is this. It removes the guesswork.
Instead of getting home with nothing to eat or grabbing fast food, you already have a solid meal waiting. Heat it up and you’re set.
We’ve had several members start using 212 regularly, and it shows. Better body composition. More consistency. Less stress around food. They didn’t change everything. They just made one better choice each day.
That’s what this can be for you.
Ordering is simple. The menu opens Monday at 11am and closes Thursday at 1pm. Meals are ready for pickup the following Monday. No subscription. No commitment.
If nutrition has been a struggle, this is an easy win.
Take the decision out of your day. Have something ready. Support your training.
If you’d like to try a meal for free, please reach out to me (Alie)!
You can order at 212meals.com.
10 Days Left to Get Your Free InBody Scan! 
You only have 10 days left to get 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 💪🏽🏆
- Pam R. checked in to 750 classes!
- Ryan C. checked in to 50 classes!
- Israel M. checked in to 25 classes!
- Kiya R. checked in to 250 classes!
- Courtney R. checked in to 250 classes!
- Ryan C. got his first rope climbs!
- Congratulations on all these hang squat clean PRs!
- Alie K. — 2 @ 135 lbs!
- Amanda P. — 2 @ 125 lbs!
- Ben D. — 2 @ 185 lbs!
- Chris C. — 2 @ 205 lbs!
- Christine B. — 2 @ 125 lbs!
- Greg F. — 2 @ 165 lbs!
- Kenyate B. — 2 @ 80 lbs!
- Kiya R. — 2 @ 115 lbs!
- Lon A. — 2 @ 150 lbs!
- Nicole T. — 2 @ 175 lbs!
- Pravallika R. — 2 @ 105 lbs!
- Reagan S. — 2 @ 100 lbs!
- Russ T. — 2 @ 135 lbs!
- Sarah M. — 2 @ 105 lbs!
- Shayna R. — 2 @ 150 lbs!
- Sibele S. — 2 @ 105 lbs!
- Stefani C. — 2 @ 125 lbs!
- Tabatha H. — 2 @ 100 lbs!
- Tracy R. — 2 @ 195 lbs!
- Trey J. — 2 @ 155 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 🥳
- 4/20 Ashley G.
- 4/26 Caroline E.
CrossFit Lake Wylie Anniversaries 🤩
- 4/23 Sana B. — 1 year
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 push the limits with a 2,000-meter row time trial. Hit this one with an all-out effort!
Intended stimulus:
- Finish in 7:00-10:00.
- 2K benchmark day.
- Uncomfortable, but sustainable, monostructural effort with a sprint finish.
- Compare to 02/17/25; shoot to beat it.
- Beginners who can sustain a 3:00/500-m split can complete the full distance.
Tuesday: Today’s workout is 8 separate sprint efforts plus clean and jerks!
Intended stimulus:
- 10+ reps per round; 80+ total reps.
- 3:00 recovery to incentivize a hard effort per round.
- Similar time domain to Monday, but with sprint efforts.
- Each 100-meter sprint in under :30 for :30+ of barbell time.
- 5+ cycled clean and jerks at a time.
Wednesday: Today, you’ll take on 4 sets of 8 heavy overhead squats, followed by a fast AMRAP of overhead squats and deficit push-ups!
Intended stimulus:
- Heavy lift with a spicy AMRAP finisher.
- For the heavy lift, increase loads across each set and record the heaviest load successfully lifted from the rack.
- 2+ rounds in the 6:00 AMRAP.
- AMRAP overhead squats in 1-3 sets and under 1:30. Take the bar from the ground.
- Deficit push-ups in 2-4 sets and under 1:30.
Thursday: Today, we have a fun partner workout that will challenge your midline and grip. We’re doing calories on the bike, v-ups, and pull-up bar hangs!
Intended stimulus:
- Finish in 24:00-30:00.
- Air bike in under 7:00 (15 cal/minute pace).
- V-ups in under 4:00 (20 reps per minute).
- Pull-up bar hang in under 8:00 (:30 intervals).
- High heart rate followed by trunk flexion and a static hang for a midline doozy.
Friday: Today, we have a very grip- and shoulder-heavy workout. We’re doing double-unders, DB deadlifts, DB hang power cleans, and DB push jerks!
Intended stimulus:
- Finish in 12:00-18:00.
- This is a grip- and shoulder-intensive, grind effort.
- Double-unders in 1:15-2:30.
- Dumbbell deadlifts in 2:00-3:00 and 3-5 sets; heavier dumbbells than usual.
- Dumbbell hang power clean in 2:30-3:30 and 3-6 sets.
- Dumbbell push jerks in 1:30-2:00 and 3-6 sets.
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 📆
Barbells & Burpees for Ta-Ta’s 💗 – Saturday, May 16 from 9:00 am – 12:00 pm at CrossFit Mountain Island
I want to take a minute to share something important with you, because this is one of those moments where our community has a chance to do what it does best.
Noelle and Coty Bradburn, owners of CrossFit Mountain Island, are hosting a fundraiser for Noelle’s sister, Michelle, who was recently diagnosed with stage 4 metastatic breast cancer at just 29 years old. The disease has spread to her spine, liver, and lungs, and her life has changed in ways most of us can’t imagine. She went from building her future and doing what she loves to facing treatments, pain, and daily uncertainty.
They’re putting on an event called Barbells & Burpees for Ta-Ta’s, and it’s exactly the kind of thing our community rallies around. It will be held on Saturday, May 16 from 9:00am–12:00pm at 8416 Bellhaven Blvd, Charlotte, NC 28216. It’s a 3-hour open gym-style workout where anyone can participate at any level. You can take on burpees for a max total or choose a carry challenge with whatever weight you want. The goal is simple: move your body and turn that effort into support for Michelle.
There is a $5 registration fee, and you can sign up here:
https://app.chalkitpro.com/dropIns/236/14743/x/05-16-26
I’ll be there and I’ll be doing burpees. If you want to jump in with me, I’d love to have you there. If you can’t make it, you can still be part of this by financially matching my burpees, or even sponsoring another member who can go in your place. Or if you can’t attend but still want to support, you can donate directly here:
https://gofund.me/9a9800af5
This is one of those times where it’s bigger than just a workout. This is about showing up for people who are part of our extended CrossFit family. You’ve seen it before. Gyms coming together. People stepping up. Support showing up in real ways.
I’d love to see a strong group from CFLKW make the short drive and represent. They would do the same for us without hesitation.
– Alie
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
