News & Notes 📰
Upcoming schedule changes:
Monday 5/25: Closed for Memorial Day
- We will be doing Murph on Saturday, May 23. We will run two heats at 8:30 am and 9:30 am and will cap each one at 20. If you plan on doing Murph that Saturday please register ASAP. If both heats fill up we will open another heat.
🌸 Happy Mother’s Day to Our Wonderful Community! 🌸
This Mother’s Day, we celebrate all the incredible moms in our gym family. Your strength, resilience, and dedication both inside and outside the gym inspire us every day.
Whether you’re hitting a new PR, balancing work and family, or simply showing up, your hard work doesn’t go unnoticed. Thank you for being amazing role models and a source of inspiration for us all.
Enjoy your special day—you deserve it!
Sign Up for Barbells & Burpees for Ta-Ta’s 💗
📅 Date: Saturday, May 16
🕘 Time: 9:00 am – 12:00 pm
📍 Location: CrossFit Mountain Island, 8416 Bellhaven Blvd, Charlotte, NC
This year, we’re not doing Beers & Burpees, but we’re calling on you to join us for an equally important cause! Let’s unite to support Noelle’s sister, Michelle, who is courageously battling stage 4 metastatic breast cancer.
This event is a 3-hour open gym where you can choose your challenge—burpees, carries, or any fitness level—and make a meaningful impact.
Ways to Participate:
- 💪 Get involved at any fitness level with burpees or a carry challenge.
- 📝 Registration: Just $5. Sign up here.
- ❤️ Can’t make it? Consider matching my burpees, sponsoring another member, or donating directly here.
If you typically participate in Beers & Burpees, I urge you to channel that energy into this great cause. Let’s rally together and show our support as a community!
Looking forward to seeing you there, making a difference together!
– Alie
Join Us for Charlotte FC vs. Toronto FC Match! ⚽️🎉 – Saturday, May 16
Exciting news, everyone! We’re heading to the Charlotte FC vs. Toronto FC match this Saturday, May 16, and we’d love for you to join us for a fun-filled day!
Details:
- 🎉 Tailgate: Kicks off at 4:00 PM (Address will be provided later)
- 🕢 Match Start: 7:30 PM
- 👨👩👧👦 Who’s Invited: Family and friends are more than welcome!
We’d love to have a strong presence, so let’s aim to sit in the Supporters Section to cheer our hearts out for Charlotte FC! Each member is responsible for purchasing their own match ticket, so grab yours soon and get ready for an unforgettable experience.
Bring your energy, wear your team colors, and let’s make some amazing memories together! See you all there! ⚽️🥳
You can register in PushPress > Schedule > Events so we can get a head count.
Stay Committed, Even on the Go! 🌍🏋️♂️
We know life can get busy and sometimes travel or work schedules make it tough to make it to the gym. But don’t worry—we’ve got you covered! You can still earn your check-ins and stay on track even while on the move.
Here’s how to get your check-in:
- 📸 Drop-in at Another Gym: Snap a picture of yourself at the gym and send it to us.
- 📊 Workout Stats: Share a screenshot of your workout data from apps like Whoop or Apple Health.
- 🏡 At-Home Workouts: Send a proof text or pic of your at-home workout.
By doing this, you’ll continue to notch those important check-ins and secure your spot on the whiteboard at the gym, plus enter the monthly drawing! When you text us you did a workout we will check you in.
Stay committed and keep up the great work, no matter where you are! 💪
Support Our Community by Switching to ACH 💚
As a small business, every dollar counts, and we’re always looking for ways to maximize the value of your membership fees for our community. One simple change that can make a significant difference is switching your membership payments from a debit/credit card to ACH.
Why switch? When you use debit/credit cards, Stripe, our processing system, takes a higher percentage in processing fees. Over the years, this adds up to thousands of dollars that could be reinvested into our community instead of going to credit card processors. Since I’ve owned the gym I’ve paid almost $32,000 in processing fees!
If you’re confident you won’t overdraft your account, we kindly ask you to consider making this switch. 🙏🏼 Your support means we can do much more for our community by keeping more of each payment here where it belongs.
Here’s how to make the switch in the PushPress for Members app:
- Tap the Settings icon.
- Select Payment Methods.
- Tap Add New Payment Method.
- Click Add under Bank Account.
- Text Alie so I can switch your recurring payment to ACH.
Thank you for your continued support and helping us strengthen our community! We truly appreciate every effort you make to help us grow together.
Could You Be Our Next Coach?
Some of the best coaches in CrossFit didn’t start behind a whiteboard — they started exactly where you are right now. As a member.
You already know what it feels like to walk through our doors for the first time. You know what it means to hit a goal you didn’t think was possible. You know this community. That’s something you can’t teach — and it’s exactly what makes a great coach.
If you’ve ever thought about coaching, we want you to think about it a little more seriously.
We believe the best coaches come from within our community, and we have the onboarding program to back that up. We will teach you how to coach. What we’re looking for is someone who genuinely cares about people, shows up for their teammates, is open to learning, and wants to keep growing.
The one thing you’ll need to make it official is your CrossFit Level 1 certification — and we can point you in the right direction on that too.
If this is stirring something in you, don’t talk yourself out of it. Reach out and let’s have a conversation!
We’d love to see what you’re made of — on both sides of the whiteboard.
Reach out to me (Alie) at 📩 info@crossfitlakewylie.com 😊
Recent Member Wins 💪🏽🏆
- Brandon R. checked in to 10 classes!
- Katrina N. checked in to 100 classes!
- Justin K. hit a 275 lbs x 5 bench press PR!
- Greg F. hit a Cindy PR with 13+5 rounds!
- Ashley G. did her first workout with all kipping pull-ups and even strung two together multiple times!
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 🥳
- 5/14 Gabriel R.
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 🏋🏽♂️
May Focus
Welcome to May. This month is all about getting you ready for Murph. You’ll see longer efforts, more running, and higher-rep push-ups, pull-ups, and squats as we continue building the endurance and stamina we started in April. The goal is to gradually increase your volume so your body is ready, without burning you out. Stay consistent, move with control, and prioritize recovery so you can keep progressing each week.
We’ll kick off Memorial Day with Murph as a community, then roll into a full week of Hero workouts that are planned to give you variety while keeping volume in check. This month’s benchmarks are Cindy and Murph. Show up, stay consistent, and put yourself in a position to improve your Murph from last time.
Monday: Today’s workout is a fast-paced barbell cycling effort with some running!
Intended stimulus:
- Finish in 10:00-15:00; advanced athletes may go sub-10:00.
- First set of cleans in 3 sets or less with short rest between sets.
- Go faster than you want to on the run.
- Send it on the second set of cleans.
- Spend no more than 5:00 on each part of the workout.
Tuesday: Today’s workout is a heavy day. We’re building to a heavy back squat!
Intended stimulus:
- All sets at 80%+ of 1-rep max.
- Increase loading across sets; go for a PR on the second or third single.
- Rest about 3:00-5:00 between sets.
- Compare to 12/16/25.
Wednesday: Today’s workout will be a fun, shoulder-heavy workout with the combination of pushing (ring dips), pulling (pull-ups), and pressing overhead (Turkish get-ups).
Intended stimulus:
- Finish in 12:00-18:00.
- Try to finish the ring dips in 4 sets or less each round with short rest between sets.
- Aim to keep a controlled and consistent pace on the Turkish get-ups. Finish in 3:00 or less each round.
- Intentional interference with the ring dips and get-ups.
- The pull-ups should be finished in 4 sets or less each round.
- Use the pull-ups as a bit of recovery for the triceps and shoulders.
Thursday: Today’s workout combines higher-volume, complex handstand with a moderate volume of box step-ups!
Intended stimulus:
- Finish in 10:00-14:00.
- Complete each round in 2:00 or less.
- Break no more than once on the handstand walk.
- Fast, but sustainable pace on the step-ups.
Friday: Today’s workout is a longer-duration triplet with some intended grip interference. We’re doing calories on the Echo bike, sumo deadlift high pulls and knees-to-elbows!
Intended stimulus:
- Finish in 25:00-30:00.
- Longer-duration triplet with some intended grip interference.
- Echo bike in 3:00 or less each round.
- Sumo deadlift high pulls in 1:30 or less each round.
- Knees-to-elbows in 1:30 or less each round.
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
Join Us for Charlotte FC vs. Toronto FC Match! ⚽️🎉 – Saturday, May 16
Exciting news, everyone! We’re heading to the Charlotte FC vs. Toronto FC match this Saturday, May 16, and we’d love for you to join us for a fun-filled day!
Details:
- 🎉 Tailgate: Kicks off at 4:00 PM (Address will be provided later)
- 🕢 Match Start: 7:30 PM
- 👨👩👧👦 Who’s Invited: Family and friends are more than welcome!
We’d love to have a strong presence, so let’s aim to sit in the Supporters Section to cheer our hearts out for Charlotte FC! Each member is responsible for purchasing their own match ticket, so grab yours soon and get ready for an unforgettable experience.
Bring your energy, wear your team colors, and let’s make some amazing memories together! See you all there! ⚽️🥳
You can register in PushPress > Schedule > Events so we can get a head count.
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
