News & Notes 📰
Support Ryze Above Fitness + Represent Our Gym
This is the kind of event you’ll be glad you were part of. Grab a partner, come up with a fun team name and sign up!
We’re hosting our first-ever fundraiser to support Ryze Above Fitness—a nonprofit making fitness and social opportunities more accessible for individuals with intellectual and developmental disabilities.
The cause is meaningful, and the competition is shaping up to be a great one.
Local gyms are already showing up strong… and right now, more athletes from other gyms are signed up than from our own. 🫣
Let’s change that. 💪🏽
This is your chance to:
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Do an awesome workout for a great cause
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Help raise money for a mission that matters
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Show up and represent our CFLKW community
All proceeds go to Ryze Above Fitness, and every registration includes a rad t-shirt.
Whether you’re competing, cheering, or just showing your support—your presence matters.
Let’s pack the gym, bring the energy, and make it a day to remember.
🎟️ Registration is OPEN – $115 per 2-person team
https://www.zeffy.com/en-US/ticketing/athletes-for-a-cause-x-ryzab0ve-fitness-event
Learn more about their mission here: RyzAbove Fitness
Only 3 Days Left for Your Free InBody Scan! 📊
Time’s almost up—April ends Wednesday, and so does your chance to get your free quarterly scan.
If you haven’t done it yet, make it a priority. We want every member to track the progress they’ve earned.
Here’s what to do:
📍 Head to the gym and use the self-service scanner
📸 Snap a pic or screenshot your results and send it to us
Best results:
✔️ Scan first thing in the morning before food or drink
⚠️ Skip it if you have a pacemaker or life support device
Need help reading your scan?
📲 Use the QR code at the gym or click here.
📅 Or book a goal-setting session for a full review
You’ve got 3 days—let’s finish strong and track the hard work you’ve been putting in.
Check out these AMAZING results!
Recent Member Wins 💪🏽🏆
- Jasmine M. checked in to 25 classes!
- Zach D. checked in to 10 classes!
- Tabatha H. checked in to 100 classes!
- Haleigh S. checked in to 50 classes!
- Chris C. hit a 185 lb clean PR!
- Sarah C. got her first rope climb!
- Hang clean PRs:
- Allison R. – 1 @ 135 lbs
- Ben D. – 1 @ 200 lbs
- Bret B. – 1 @ 115 lbs
- Christine B. – 1 @ 105 lbs
- Courtney R. – 1 @ 95 lbs
- Deb B. – 1 @ 45 lbs
- Greg F. – 1 @ 195 lbs
- JeriLynn Y. – 1 @ 40 lbs
- Jerry Y. – 1 @ 125 lbs
- Justin K. – 1 @ 175 lbs
- Kiya R. – 1 @ 85 lbs
- Meagan S. – 1 @ 130 lbs
- Nicole T. – 1 @ 155 lbs
- Ryan G. – 1 @ 195 lbs
- Sarah M. – 1 @ 115 lbs
- Sasha Z. – 1 @ 145 lbs
- Skip L. – 1 @ 135 lbs
- Stefani C. – 1 @ 125 lbs
- Tracy R. – 1 @ 185 lbs
- Vince C. – 1 @ 175 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. 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 🥳
- 4/29 Shantil T.
- 4/29 Tommy R.
CrossFit Lake Wylie Anniversaries 🤩
- 5/3 Demi S. – 4 years
Nutrition & Wellness 🥑🧘🏽♀️🛌
Recovery Nutrition: The Unsung Hero of Performance
Recovery is where the magic of progress truly happens, and nutrition plays a pivotal role in ensuring your body is ready to tackle the next challenge. Let’s break down why recovery nutrition is essential and how to optimize it for better performance and longevity in the sport.
Why Recovery Matters
Workouts can put significant strain on muscles, joints, and energy systems. Recovery is the process that helps your body repair, rebuild, and adapt to this stress. Without proper recovery, you risk overtraining, injury, and burnout. Nutrition is a critical piece of the puzzle, providing the raw materials your body needs to recover effectively.
Key Components of Recovery Nutrition
- Refuel with Carbohydrates
- Workouts deplete glycogen stores (your body’s primary energy source). Consuming carbs post-workout helps replenish these stores, ensuring you’re ready for the next session.
- Examples: Sweet potatoes, quinoa, rice, fruit, or even a high-quality carbohydrate powder for convenience.
- Repair with Protein
- Intense training causes microtears in your muscles. Protein provides the building blocks (amino acids) to repair and grow stronger.
- Aim for about 20-30 grams of protein after your workout to kickstart recovery.
- Examples: Lean meats, eggs, Greek yogurt, or a protein shake.
- Rehydrate with Fluids and Electrolytes
- Sweating during WODs leads to fluid and electrolyte loss. Replenishing these is essential for muscle function and overall recovery.
- Examples: Water, coconut water, or electrolyte drinks (watch for added sugars).
- Reduce Inflammation with Nutrient-Dense Foods
- Intense training can lead to inflammation. Including anti-inflammatory foods helps speed up recovery and reduces soreness.
- Examples: Berries, leafy greens, turmeric, ginger, and fatty fish like salmon.
- Timing Is Everything
- The “anabolic window” (30–60 minutes post-workout) is a prime time to refuel. Your body is most receptive to absorbing nutrients during this period, so don’t skip your post-WOD meal or shake.
How to Make Recovery Nutrition Part of Your Routine
- Plan Ahead: Have a recovery shake or meal ready to go before you start your workout.
- Focus on Balance: Combine carbs, protein, and healthy fats for a well-rounded meal.
- Listen to Your Body: Pay attention to how different foods make you feel. Recovery isn’t just physical—it’s about energy, focus, and overall well-being.
Recovery nutrition isn’t just about repairing today’s damage—it’s about preparing for tomorrow’s success. By taking the time to refuel, rebuild, and rehydrate, you’re setting yourself up for peak performance and longevity. Remember, your recovery is just as important as the workout itself!
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Benchmark Workout Kelly
This week, we’re taking on the benchmark workout Kelly. First introduced on the CrossFit main site in 2005, it’s one of the classic Girl WODs designed to test your grit across multiple domains.
The workout isn’t named after a specific person—it follows the original CrossFit tradition of naming tough workouts after women, similar to how hurricanes are named. The idea is simple: if you’ve done Kelly right, it’ll leave a lasting impression.
What makes Kelly such a great fit for our April focus?
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You’re moving for a long time with minimal rest, which trains your cardiovascular and respiratory endurance.
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The repeated high-rep movements develop muscular stamina, especially in your legs and shoulders.
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You’re challenged to pace smartly while pushing your limits—exactly the kind of training that builds real fitness.
If you’ve been showing up consistently this month, you’ve been training for this. Let’s see what you’ve got.
Programming Summary 🏋🏽♂️
April focus: Building endurance and stamina. This means you should expect longer-duration workouts to help build endurance and stamina in monostructural, weightlifting, and gymnastics movements.
April benchmarks: Andi, Open Workout 15.4, Fight Gone Bad, and Kelly.
Monday: Today’s workout is about lifting a moderate-to-heavy load with a high-skill movement under fatigue (lateral burpees over the bar and heavy squat snatches). Before the workout, you’ll perform a snatch EMOM to build to a heavy single for the day and get an idea of what load might be appropriate for the workout.
Intended stimulus:
- Finish in 5:00-10:00.
- Consistent burpee pacing to avoid overly fatiguing the legs and shoulders before the snatches.
- Moderate-to-heavy snatches performed as singles.
- Practice a higher-skill movement at a challenging load while working through moderate interference.
Tuesday: Today you’ll take on a longer-duration bike with side plank holds thrown in for fun core work! This workout aligns with this month’s theme; shoot to push the pace while also finding your threshold to hold on to that pace for the 20-minute duration.
Intended stimulus:
- 100-200 total calories.
- Bike for 1:00-2:00 each interval before needing to plank hold.
- Unbroken side planks on each side at least to start.
Wednesday: Today’s workout is the CrossFit benchmark, Kelly (run, box jumps, and wall balls). The workout beautifully highlights this month’s endurance and stamina focus and is also a CAP benchmark that will be repeated in November.
Intended stimulus:
- Finish in 22:00-30:00.
- Classic CrossFit workout and CAP benchmark; will be repeated in November.
- Wall-ball shots and box jumps each in under 2:00 throughout the workout.
- Run at a recovery pace to allow for consistent sets on the wall-ball shots and box jumps.
Thursday: Today’s workout is a mash-up of moderately heavy lifting (bench press) and skill work (chest-to-bar pull-ups) focused on upper-body endurance. Today should allow your legs to recover from Kelly yesterday while kicking off Murph preparation.
Intended stimulus:
- Heavy day paired with Murph prep.
- Moderate-to-heavy bench press load; unbroken reps.
- 50+ pull-ups across 5 rounds in sets of 10+; beginners may perform fewer reps to focus on technique.
Friday: Today is a rowing interval day! Your score will be your slowest time out of the 10 sets.
Intended stimulus:
- Each row in :45-1:00.
- Score is the slowest time.
- Athletes can choose to push the row pace or move at a recovery pace based on how they feel.
Saturday: Something fun, partner option optional!
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 📆
🥾 MammothMarch 20-Mile Hike! 🥾 – Saturday, May 10 @ 7:45 am
Let’s kick off 2025 with an adventure! Coach Greg, Jesse B., Ben D. (and like 17 other members so far!) are taking on the MammothMarch 20-Mile Hike at Kings Mountain State Park – and they want YOU to join them!
This epic hike is a chance to push yourself, enjoy the great outdoors, and bond with your fellow CFLKW members. Don’t worry if you’re new to hiking – all levels are welcome and encouraged! We’re all trying to start at 8 am. If that time is not available, you can register for any available time then email them and ask them to change your start time to 8 am because you’re starting with a group.
🌟 Details:
📅 Event Date: Saturday, May 10 @ 7:45 am
📍 Location: Kings Mountain State Park, 1020 Apple Rd, Blacksburg, SC 29702
🎟️ Tickets & Info: Get your ticket here
Greg, Jesse, and Ben will also host shorter rucks and hikes leading up to the event, so you can train and prepare together.
👉 Interested? Let Coach Greg know, and check out the event page on FB for more details. Let’s tackle this challenge as a team and start the year with an unforgettable adventure!
Saturday, May 17 – Closed for a CrossFit Affiliate Owners Event
CrossFit Lake Wylie is hosting the CrossFit Southeast Affiliate Gathering for Affiliate owners. We are honored to offer our space to over 40 CrossFit Affiliate gym owners as they come together to learn, connect, and support each other in growing stronger communities through CrossFit.
It’s a privilege to help bring this group together, and we’re excited to play a small part in the bigger mission of improving lives through fitness.
📸 Upcoming Photo Day: Monday, May 19 @ 9 am
Bruce Williams is coming back to shoot the 9 AM class!
Bring the energy, wear your CFLKW gear, and get ready to be featured!
🏋️ CFLKW’s First-Ever Fundraiser Event – Saturday, May 31 🏋️
Supporting Ryze Above Fitness
Let’s come together to do what we do best—work hard, lift others up, and make a difference.
We’re incredibly proud to host our first-ever fundraising event right here at CrossFit Lake Wylie to support Ryze Above Fitness, a 501(c)(3) nonprofit creating fitness, camps, and social experiences for individuals with intellectual and developmental disabilities. Their mission is powerful, and we want to show up big to support it.
This will be a high-energy, community-first event with a little something for everyone:
🏆 Divisions for all fitness levels:
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Red Division (RX): For seasoned athletes ready to throw down.
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Blue Division (Scaled): Fun, challenging, and approachable for most.
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Yellow Division (Fun 4 All): No pressure—just move, smile, and support the cause!
💪 Event Format:
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3 stations | 9 min AMRAPs | Waterfall-style start
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5 minutes transition between each station
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Heats every 15 minutes starting at 8 AM
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Inclusive heat at 11 AM
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Final heat at 12 PM
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Teams of 2: MM / FF / MF
🎉 Whether you’re competing, cheering, or volunteering—we want you there.
This is bigger than fitness. This is about community, inclusion, and giving back. Let’s pack the gym, bring the energy, and show our support for an amazing organization.
🎟️ Early Bird Registration is OPEN – only $99 per 2-person team through April 19!
Register here before prices go up!
https://www.zeffy.com/en-US/ticketing/athletes-for-a-cause-x-ryzab0ve-fitness-event
Learn more about their mission here: RyzAbove Fitness
Let’s rally together and make this an event to remember!
Beers & Burpees Charity Event – Saturday, October 11 – Heats 12:20 and 1:00 pm
CrossFit Lake Wylie is one of the co-host gyms for the 15th Annual Beers & Burpees Charity Event on Oct 11 in Charlotte/Indian Land. This event supports the local non-profit Changing Lives Together Foundation (www.cltfoundation.org) and last year the event had over 900 athletes and raised $141,000. It’s a boot camp style partner workout with Standard, Scaled and Competitive workout options and the drinking is optional.
Registration is now open and we’re trying to get our members to sign up for the 12:20 pm or 1:00 pm heat times soon so we can work out together! If you’re having your kids participate we recommend doing the 1:00 pm heat because the kids heat is at 1:40 pm.
SUPER Early Bird pricing is in effect now but ends April 10. It’s 2-person teams and for $110/team (super early bird pricing) each person gets a t-shirt/tank top and 6 craft beers per team. Heats are from 9am to 5pm with live DJ, other games, activities, vendors, food trucks, craft beer garden and a kid’s Brownies & Burpees Heat at 1:40pm.
To register go to — www.beersandburpees.com/register
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 10% 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 30-40% on your CrossFit Lake Wylie membership by using your HSA/FSA dollars to pay for your CrossFit Lake Wylie membership.
- Get 10% off at Inov8 – use code CFLAKEWYLIE at check out. They offer everything from barefoot training shoes and lifters to running shoes and more, including the F-Fly shoe, perfect for CrossFit with its lightweight feel and wide toe box.
- 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.
- 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.
“As iron sharpens iron, so one person sharpens another.” — Proverbs 27:17
