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.
Free 15‑Minute Injury Screens with Dr. Scott Jablonka — Wednesday 5/20 (5–7 PM)
Good news — Dr. Scott Jablonka from our preferred PT partner, Carolina Movement Doc, will be at the gym on Wednesday, 5/20 offering FREE 15‑minute injury screenings from 5–7 PM.
What you’ll get:
- Assessment of movement patterns and identification of potential concerns
- Personalized recommendations for injury prevention and performance optimization
- Guidance to help you reach your fitness goals
Slots are limited — sign up for a 15‑minute time slot now:
https://46734984.hs-sites.com/injury-screens-lake-wylie-carolina-movement-doc
Don’t let pain hold you back. Schedule your free screen today!
Get Ready for Murph! 🇺🇸 — Saturday, May 23 @ 8:30 & 9 :30 am
Join us on Saturday, May 23, as we honor our heroes by participating in Murph, a challenging workout named in memory of Navy Lieutenant Michael P. Murphy.
Event Details:
- 📅 Date: Saturday, May 23
- 🕣 Heats: 8:30 AM and 9:30 AM (Capped at 20 participants each)
- 🚨 Register ASAP: Secure your spot today! If both heats fill up, we’ll open another.
Why we do it: Murph is a global effort, typically done on Memorial Day or Memorial Day weekend, that brings communities together to remember and honor the sacrifice of our heroes. It’s about tribute, camaraderie, and service — not ego.
Important safety notes — please read:
- This is NOT about showing off. Leave your ego at the door.
- If you’re new to CrossFit or unfamiliar with Murph, do NOT attempt the full workout — your body may not be conditioned for it. (Please look up “rhabdomyolysis”/“rhabdo” to understand the risks.)
- Alternatives we recommend: do a 1/4 Murph or a half Murph, or split the work with a partner. Scaling is respected and encouraged.
Murph is more than a workout — it’s a tribute to courage, dedication, and perseverance. We look forward to seeing you there and giving it our all, safely. 💪
Here are various ways that you can break up the work!
A Heartfelt Thanks for Supporting Our Community 💚
To all our amazing members who have switched to ACH for your membership payments, we extend a huge THANK YOU! Your decision is making a significant impact, and we truly appreciate your support in helping us reinvest more into our community.
For those still considering the switch, here’s why it matters: As a small business, every dollar counts. By moving from debit/credit cards to ACH, we save on processing fees—these savings could be thousands of dollars each year, directly benefiting our community. Since owning the gym, I’ve paid almost $32,000 in processing fees alone!
If you’re confident you won’t overdraft, we encourage you to make this switch and help us keep more funding here within our community.
How to Switch to ACH 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 to switch your recurring payment to ACH.
Gym Night Out: Coaches, Members & Families at the Charlotte FC Game
Thank you for your ongoing support and for helping us grow stronger together! 💪🌟
We had a great night out! Some of our coaches, members, and their families got together for a fun evening at the Charlotte FC game on Saturday. It was awesome to hang out outside the gym, cheer on the team, and share some laughs — photo attached.
We love getting everyone together like this — look out for more social events from time to time. Hope you can join us next one!
Recent Member Wins 💪🏽🏆
- Max C. checked in to 10 classes!
- Penny S. checked in to 10 classes!
- Congratulations on all these back squat PRs!
- Amy L. — 1 x 165 lbs, 3 x 140 lbs, 5 x 132 lbs!
- Anthony W. — 300 lbs!
- Ashanti L. — 405 lbs!
- Chris C. — 305 lbs!
- Courtney R. — 160 lbs!
- James R. — 265 lbs!
- Janiece J. — 180 lbs!
- Jerry Y. — 200 lbs!
- Justin K. — 430 lbs!
- Justin F. — 300 lbs!
- Kenyate B. — 175 lbs!
- Kiya R. — 195 lbs!
- Nicole T. — 235 lbs!
- Pravallika R. — 170 lbs!
- Reagan S. — 145 lbs!
- Russ T. — 200 lbs!
- Ryan C. — 335 lbs!
- Sarah M. — 165 lbs!
- Stefani C. — 255 lbs!
- Stephanie T. — 175 lbs!
- Tabatha H. — 190 lbs!
- Tayler S. — 140 lbs!
- Tracy R. — 295 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 🥳
- None this week
CrossFit Lake Wylie Anniversaries 🤩
- 5/18 Aaron D. — 6 years
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, you’ll take on a chipper that will challenge your entire body, but expect the lower-body demands to really stack up. We’re doing deadlifts, pull-ups, wall-ball shots, box jumps, and rowing!
Intended stimulus:
- Finish in 12:00-20:00.
- Unbroken deadlifts in :30 or less.
- Pull-ups in 1:30 or less and no more than 4 sets.
- Wall-ball shots in 2:00 or less and no more than 2 sets.
- Box jumps in 3:00 or less; continuous movement.
- Row in 4:30 or less.
- Try to maintain a consistent pace when going back down the ladder.
Tuesday: Today, you’ll take on an interval workout, complete with single-leg squats and max calories on the bike.
Intended stimulus:
- 10+ calories per round.
- Single-leg squats in :45 or less for :45+ on the bike.
- 1-to-1 work-to-rest ratio; run as a partner heats if needed.
Wednesday: Today’s workout is a spicy couplet that will test your grip and get you breathing hard. We’re doing KB swings and burpees to a target!
Intended stimulus:
- Finish in 10:00-15:00.
- Kettlebell swings in 1:30 or less; unbroken to start and never more than 2 sets.
- Burpees in 1:15 or less.
Thursday: Today, we have a classic monostructural, weightlifting, and gymnastics triplet. We’re doing hang squat cleans, wall walks, and some running sprints!
Intended stimulus:
- 4-6 rounds.
- Run efforts in 1:15 or less.
- Hang squat cleans in 1:00 or less; unbroken to start and never more than 2 sets.
- Wall walks in 1:00 or less.
Friday: Today, you’ll take on a fun twist on a heavy day that calls for 15 consecutive repetitions per set across the 5 rounds, for 75 total reps! We’re doing shoulder presses + 5 push presses + 5 push jerks!
Intended stimulus:
- Heavy relative to each individual athlete.
- As the shoulders fatigue, bring in the use of the legs.
- Build across each set as able.
- Rest ~5:00 between sets because time under tension for each set is upward of 1:00.
Saturday: Murph!!
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 📆
Get Ready for Murph! 🇺🇸 — Saturday, May 23 @ 8:30 & 9 :30 am
Join us on Saturday, May 23, as we honor our heroes by participating in Murph, a challenging workout named in memory of Navy Lieutenant Michael P. Murphy, a true American hero.
Event Details:
- 📅 Date: Saturday, May 23
- 🕣 Heats: 8:30 AM and 9:30 AM (Capped at 20 participants each)
- 🚨 Register ASAP: Secure your spot today! If both heats fill up, we’ll open another.
Murph is more than a workout—it’s a tribute to courage, dedication, and perseverance. We look forward to seeing you there and giving it our all! 💪
Be sure to register in PushPress ASAP!
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.
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 😊
“As iron sharpens iron, so one person sharpens another.” — Proverbs 27:17
