News & Notes 📰
Upcoming schedule changes:
Saturday 5/17: Closed for a CrossFit Affiliate Owners event. We will not have any classes or open gym. We encourage you to go on a hike, play some pickleball or maybe just take a rest day!
Monday 5/26: Memorial Day holiday schedule – We will be doing Murph on Monday and will have 3 heats at 7 am, 8 am and 9 am with a cap of 20 people per heat. Sign up early! Only if/when all 3 heats are full will we consider adding a 4th heat.
🥾 We Came. We Hiked. We Regret Everything. 🥾
The MammothMarch 20-Mile Hike was brutal.
We started with 11 strong. By mile 6? Scattered like confused squirrels.
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The trail was muddy. The hikers were many. The blisters came early.
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Some of us had a goal: Finish under 7 hours. Mission accepted. Mission accomplished. Fastest time? 6:35.
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Somewhere between mile 1 and mile 20, friendships were tested and left behind.
Let’s talk abandonment:
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Sarah and Amy caught up to the lead group—only to leave Sarah in the porta-potty. It’s okay, she found new friends. Definitely better than the ones that left her!
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Ben and Alie left everyone. Ruthless.
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Brad ditched Jesse after mile 15.
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Cori and her brother ghosted Greg.
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Mary? She committed pre-meditated abandonment and never even showed up. Jesse and friends even made an attempt to get her but she refused to open the door (see Ring camera evidence below)!
Twisted ankles. Tripped over roots. Wiped out on rocks. Blisters in places we didn’t know could blister.
And when we finished? No one could walk like a normal human being.
Greg was the true hero. He pushed through all 20 miles when everyone (including himself) thought he’d be catching the shuttle to the finish line. But he finished strong and proved everyone wrong!
We’re seriously proud of the whole crew for tackling the hardest thing we’ve ever done.
Was it awful? Yes.
Would we do it again? Absolutely not.
Are we amazed that we could do it? 100%.
Thanks CrossFit, for giving us the legs (and pain tolerance) to survive the MammothMarch.
We may not be able to walk, but we can say we did it.
10/10 do not recommend. 10/10 proud we finished!
Member Highlight: Jessica
Let’s give a big shoutout to Jessica!
Since February, she’s been showing up, pushing herself in workouts, and making smart changes outside the gym—and it’s paying off.
Here’s what she’s accomplished:
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Dropped from 179 lbs to 163 lbs
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Gone from size 10 jeans to size 6
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Built confidence and strength every step of the way
How did she do it?
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Consistency in the gym
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A mindset shift to push harder in workouts
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Nutrition changes that support her goals
Jessica proves what’s possible when you commit to the process.
She’s not done yet, and we can’t wait to see what she does next.
We’re proud of you, Jessica! Keep it up!
What’s one small change you can make this week to move forward?
CrossFit Community Cup Registration Opens May 12
The Community Cup is back June 9–15! It’s a fun, online, affiliate-based competition where you’ll be grouped by skill level based on your Open performance.
Who can join?
Anyone who submitted scores for all three workouts in the 2025 CrossFit Open.
How it works:
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CrossFit assigns your competition level based on the Open. You should have received an email from CrossFit on 5/9/25 providing your level.
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You’ll compete against others with similar abilities.
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Three workouts. One week. All completed at the gym.
Key Dates:
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Registration opens May 12 at Games.CrossFit.com
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Workouts released in advance to help affiliates plan
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Scores due by Sunday, June 15
Let’s represent CFLKW and show up strong as a community!
Show Up. Stand Out. Get Captured. 📷 – Wednesday, May 14 at 9:00 am
Bruce Williams from BAW Media is coming back to shoot photos and video—and we want YOU in the frame.
Bruce has shot the CrossFit Games, Regionals, and top athletes around the world. Now he’s turning the lens on our community…and for the first time highlighting the 9 am class!
This is your chance to be part of something cool—To capture your effort, your grit, your progress.
No need to be a Games athlete—just bring the energy and rep CFLKW proud (bonus points if you’re wearing gym gear!).
Let’s fill the class and show what makes 9 am at CFLKW so special.
We want photos of you, not empty floor space—so don’t miss it!
📸 @kevinharrington.images
Support Ryze Above Fitness + Represent Our Gym
Only 3 CFLKW teams are officially signed up! Let’s change that.
We’re hosting our first-ever fundraiser for Ryze Above Fitness, a nonprofit making fitness and social opportunities more accessible for individuals with intellectual and developmental disabilities.
This is your chance to:
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Do a fun partner 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
Right now, more athletes from other gyms are signed up than from ours. Let’s bring the energy and show what CFLKW is about!
✅ Register as a 2-person team for $115
✅ Can’t find a partner? Sign up solo for the inclusive 11 AM heat—only $50
✅ Sign up for an early heat if you can
Every registration includes a t-shirt, and every dollar goes to support the mission of Ryze Above Fitness.
Let’s pack the gym, support a great cause, and have a blast doing it.
🎟️ Registration is OPEN
https://www.zeffy.com/en-US/ticketing/athletes-for-a-cause-x-ryzab0ve-fitness-event
Learn more about their mission here: RyzAbove Fitness
Interested in Volunteering or Judging at Athletes 4 A Cause and supporting our Ryze Above Fitness Fundraiser?
We’re looking for dedicated, energetic individuals to help make this community event a success! If instead of doing the workouts you’d like to support in another way then volunteering is the way to go and very much appreciated!
Volunteers will play a vital role in keeping things running smoothly. Tasks may include:
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Assisting with event setup and teardown
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Helping with equipment transitions between heats
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Checking athletes in at registration
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General support throughout the event to ensure a great experience for all
Judges will be paired with a team and remain with them throughout all three workout stations. You’ll be responsible for:
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Counting reps and ensuring movement standards are upheld
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Encouraging athletes while maintaining fairness
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Helping guide teams through the flow of the event
Bonus: Judges are welcome to help out and participate in the event if they’d like!
Whether you’re volunteering your time or stepping up to judge, you’ll be part of something meaningful—bringing our community together to move with purpose.
If you’d like to volunteer please let any coach know and we’ll put you down on the volunteer list!
Recent Member Wins 💪🏽🏆
- Binayak A. checked in to 25 classes!
- Kiya R. checked in to 25 classes!
- Tara B. checked in to 50 classes!
- Kiya R. hit a 55 lb split jerk PR!
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 🥳
- 5/15 Binayak A.
- 5/18 Brenda S.
CrossFit Lake Wylie Anniversaries 🤩
- 5/14 Kyle M. – 3 years
- 5/17 Alyssa F. 1 year
- 5/18 Aaron D. – 5 years
Nutrition & Wellness 🥑🧘🏽♀️🛌
EAAs vs. BCAAs: What You Need to Know About Amino Acid Supplementation
If you’ve spent time in the fitness world, you’ve likely heard about essential amino acids (EAAs) and branched-chain amino acids (BCAAs). These powerhouse supplements are touted for their ability to support muscle recovery, prevent fatigue, and optimize protein synthesis. But do you need them? And if so, which one is better? Let’s dive into the science behind these amino acids and how they fit into your nutrition strategy.
What Are EAAs and BCAAs?
Amino acids are the building blocks of protein, which plays a crucial role in muscle repair, immune function, and overall health. Of the 20 amino acids found in the body, nine are considered essential amino acids (EAAs) because the body cannot produce them—it must obtain them through food or supplementation.
Among the EAAs, three stand out as branched-chain amino acids (BCAAs): leucine, isoleucine, and valine. These particular amino acids are known for their role in stimulating muscle protein synthesis, reducing muscle breakdown, and improving workout endurance.
Do You Need to Supplement?
Before loading up on amino acid supplements, it’s important to consider your diet. Whole-food sources such as meat, fish, eggs, dairy, soy, and quinoa provide adequate EAAs and BCAAs. However, supplementation can be beneficial in specific scenarios:
- Fasted training: If you exercise in a fasted state, EAAs or BCAAs may help reduce muscle breakdown.
- Vegetarian/Vegan diets: Plant-based diets may lack optimal levels of BCAAs, making supplementation useful.
- High-intensity training: Those who engage in rigorous resistance or endurance workouts may benefit from added amino acids to support recovery.
EAAs vs. BCAAs: Which One Is Better?
While BCAAs were once the gold standard for muscle recovery, research now suggests that EAAs are superior. EAAs include all nine essential amino acids, ensuring complete protein synthesis. In contrast, BCAAs alone may not be sufficient for full muscle recovery and growthwithout the support of the other EAAs.
If you’re choosing between the two, EAAs offer more comprehensive benefits, supporting both muscle-building and overall metabolic health. However, BCAAs can still be useful for reducing muscle soreness and fueling endurance during workouts.
How to Supplement Wisely
If you decide to supplement, aim for high-quality products with minimal additives. A typical serving of EAAs ranges from 6-10g, while BCAA supplements commonly contain 5-7g per serving. Timing matters too—many athletes consume EAAs or BCAAs before, during, or after workouts to maximize muscle recovery.
Amino acid supplements can be a great addition to a well-structured nutrition plan, but they shouldn’t replace whole-food protein sources. If you’re looking to optimize muscle recovery, enhance endurance, or combat training fatigue, EAAs may offer the most complete benefits. If you’re solely focused on reducing muscle soreness, BCAAs might still be a useful tool in your arsenal.
At the end of the day, your overall diet and training plan matter more than any supplement. Prioritize quality nutrition, train smart, and use supplementation strategically to support your goals.
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
The Sickness–Wellness–Fitness Continuum
CrossFit isn’t just for athletes. It’s for anyone who wants to live a longer, healthier life.
Think of health as a spectrum.
On one end: sickness—high blood pressure, high blood sugar, poor mobility.
In the middle: wellness—normal labs, average strength, okay energy.
On the far end: fitness—low resting heart rate, solid muscle mass, strength, stamina, resilience.
The goal?
Move as far away from sickness as possible.
Why? Because if you’re fit and life throws something at you—injury, illness, stress—you’ve got a buffer. You’re more likely to bounce back.
We see this at CrossFit Lake Wylie all the time. Members who:
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Go from sedentary to squatting with confidence
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Turn borderline lab results into normal ones
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Handle life’s chaos with more energy and less stress
How?
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Consistent training
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Real food
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A community that keeps you showing up
This isn’t just about looking better.
It’s about creating a body that works—now and years from now.
You don’t have to be perfect.
Just keep moving in the right direction.
Where are you on the continuum today?
And where do you want to be six months from now?
Programming Summary 🏋🏽♂️
May Programming Focus
We’re getting ready for Murph on May 26!
Here’s what to expect this month:
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Benchmark Cindy early on to build a Murph baseline
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Weekly work on pull-ups and push-ups (spaced out to avoid overuse)
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Focused Olympic lifting in both heavy and skill work sessions
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Benchmarks like Elizabeth, plus fun variations on Annie and Diane
Monday: Today you’ll take on 7 rounds of a gymnastics triplet: rope climbs, walking lunges, and hollow rocks!
Intended stimulus:
- Finish in 15:00-22:00.
- All rounds in 2:00-3:00.
- First 4 rounds unbroken.
Tuesday: First, a clean complex. Then, today’s workout is a back-and-forth couplet with some movement interference: box jumps and power cleans!
Intended stimulus:
- Finish in 7:00-12:00.
- Maintain touch-and-go reps or fast singles on the power cleans.
- Intentional movement interference; low impact due to low volume.
Wednesday: Today’s workout is another combination of heavier movements and higher skills: thrusters, ring muscle-ups, and lateral burpees over the bar. This is an opportunity to take on the challenge of another high-output workout when fatigued.
Intended stimulus:
- 6-11 rounds.
- Unbroken thrusters and muscle-ups for the entire workout.
- Maintain a fast, but sustainable pace.
- Balance higher skill movements and heavier loads for the second day in a row.
Thursday: Today you’ll complete a rowing and push-up workout; push hard through each round and then rest as needed before going again.
Intended stimulus:
- Each effort in less than 3:00.
- Push to achieve your best score in round 2 or 3, then try to hang on for the remaining rounds.
- Those who need it can use today as recovery.
Friday: Hang power snatches as a pre-workout. Then, today’s couplet is a fast-paced pairing that’ll challenge your grip and coordination: hang power snatches and running step single-unders!
Intended stimulus:
- Finish in 6:00-10:00.
- Unbroken power snatches.
- Jump rope in :30 or less each round.
- Get through the first 5 rounds quickly before slowing down.
Saturday: Something fun, partner variation 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 📆
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.
🏋️ 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
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
