News & Notes 📰
Nutrition Challenge Results! 🏆
We wrapped our 12-week Nutrition Challenge at the end of March and after reviewing all the data we finally determined our winners!
But first I wanted to share the collective results from all 5 members who participated in the challenge.
- Total inches lost: 36 5/8″
- Total fat lost: 34.3 lbs
- Total body fat % dropped: 10.2 points
- Total muscle change: +0.5 lbs
What this means is that fat came off, measurements dropped, and the group largely maintained muscle mass — exactly the balanced progress we aimed for. Even better, everyone kept going with some solid habit changes, which is the real long-term win. Our goal was to help these members achieve results but also to make nutrition changes that would turn into a lifestyle and it looks like we were able to do that!
Everyone truly made amazing progress and it was hard for us to decide the winners but in the end the winners were…
- Female Winner — Stefani
- Weight: −17.8 lbs | Body fat: −12 lbs | Body fat %: −1.7 | Inches lost: 10 7/8″
- Male Winner — Tracy
- Weight: −9.1 lbs | Body fat: −6.9 lbs | Body fat %: −2.5 | Inches lost: 6.75″
Prize: $250 cash each!
We are so proud of everyone who participated, cheered, or helped along the way. This was a true community effort — if you’re inspired and want to join our next nutrition challenge, talk to the coaches!
Pull-Up Strength Class Update 🚨
Our pull-up strength classes on Mondays and Saturdays have been a huge success — thank you to everyone for showing up and putting in the work. The progress, energy, and community support have been awesome, and we want that to keep going. Please keep coming and keep bringing that effort!
A quick but important reminder for Saturday mornings: 8:30 am class participants MUST arrive on time so we can start and finish as scheduled. If the 8:30 class doesn’t start on time, it makes it very challenging to start the 9:30 class on time and there’s a lot to cover in that class! Help us keep both classes running smoothly by arriving ready to go at 8:30 am.
USA Weightlifting Level 1 Update 🏋🏽♀️
This past weekend I attended the USA Weightlifting Level 1 seminar at Immortal Athletics — a two-day, hands-on course with about 13 participants, followed by a test for certification. We did a lot of lifting with barbells and PVC pipes, plus substantial lecture time. I learned a great deal and had to do a fair bit of un-learning, since Olympic weightlifting teaches cleans and snatches differently than how they’re often taught in CrossFit.
Why this matters to you: the course provides CEUs required to maintain my CrossFit Level 3 certification — an important part of staying in good standing as an affiliate owner — and it directly improves how I coach. I’m committed to bringing these things back to develop our coaching team and to give you better, safer, and more effective instruction.
Thanks to everyone — you’re the reason I keep investing in education. I’m excited to bring these new lessons back to the gym.
4 Days Left to Get Your Free InBody Scan! 
You guys only have until THIS Thursday to get your quarterly free InBody scan! After this, the machine gets turned off until July so be sure to get your scan to check your progress!
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 💪🏽🏆
- Christine H. checked in to 10 classes!
- Raimonda M. checked in to 50 classes!
- Courtney R. hit a 2k row PR of 8:58 (previously 9:37)
- Sibele S. hit a 2k row PR of 8:41 (previously 9:00)
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 🥳
- 5/2 Sonya L.
CrossFit Lake Wylie Anniversaries 🤩
- None this week
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 🏋🏽♂️
Monday: Today’s workout is a classic heavy day. You’re building to a heavy set of 3 deadlifts!
Intended stimulus:
- Heavy day relative to each athlete’s capacity.
- Increase loading across as many sets as possible while maintaining safety and proper mechanics.
- Compare to 5-rep deadlift on 01/30/26.
Tuesday: Today’s workout is a fun partner workout that will challenge you to communicate with your partner; embrace the built-in rest to push hard and keep the intensity high. We’re running, doing handstand walks and lunges!
Intended stimulus:
- 3-5 rounds.
- Run efforts in 2:30 or less.
- Handstand walk in 1:00-2:00.
- Walking lunge steps in 2:00-3:00.
- Fast-paced workout with built-in rest.
Wednesday: Today’s workout is a retest of the CrossFit benchmark, Andi. We’re doing hang power snatches, push presses, sumo deadlift high pulls and front squats!
Intended stimulus:
- Finish in 20:00-25:00.
- Lightweight, high-rep, and fast-paced sets.
- Fatigue from the overall volume, not loading.
- CAP April benchmark.
- Compare to 08/22/25
Thursday: Today’s triplet is interval-based, with a static hold, bike sprint, and a little grunt and grit dumbbell burpees to finish it off.
Intended stimulus:
- 2:00-3:00 per round.
- Bike in :45-1:00
- Dumbbell burpees in :30-1:00.
- L-sit holds in 1-3 sets and under 1:00.
- Built-in rest for a hard push each round.
Friday: Today, we hit the fun Nasty Girls benchmark workout that combines air squats, ring muscle-ups and hang power cleans!
Intended stimulus:
- Finish in 9:00-13:00 for most; advanced athletes may go sub-9:00, and some intermediate athletes may take up to 15:00.
- Gymnastics and weightlifting triplet.
- Moderate load and high skill.
- Air squats in 2:00 or less.
- Muscle-ups in 1-3 sets.
- Hang power cleans in 1-2 sets.
- Compare to 09/02/25.
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
