News & Notes 📰
Upcoming schedule changes:
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.
That One Time Ben Beat Kirk…
May 7, 2025 will go down in history (or at least in Ben D.’s house) as a truly monumental day.
Why?
Because Ben—our resident fit-for-his-age legend—snagged the top score on the leaderboard in a strength workout.
And not just any top score…
He beat Kirk S.
Yes, that Kirk. The 37-year-old powerhouse who normally lives on top of the leaderboard like it’s rent-free real estate.
Ben? He’s 51. He’s spry. He’s strong. He’s humble-ish.
And rumor has it, he may or may not have printed out the leaderboard and framed it next to his family photos.
Sources say it’s also now his phone background, screensaver, and maybe even his new Christmas card.
He’s been heard whispering “May 7th forever” before lifting.
Ben, we’re proud of you.
You gave us all hope.
And gave Kirk a reason to double-check the leaderboard before hitting “submit.”
Here’s to all our geriatric beasts out there still outlifting the youth. Keep chasing gains and printing receipts.
Affiliate Gathering Recap
Saturday’s Affiliate Gathering was one for the books.
We kicked things off with a spicy workout written and led by our very own Coach Brad. It was sweaty, challenging, and the perfect way to break the ice—big shoutout to Brad for setting the tone and getting everyone fired up!
After the workout, we moved into some powerful conversations. The panel discussion sparked real talk about what it takes to lead and grow thriving affiliates. Then we broke out into small think tanks where everyone had the chance to share, ask questions, and offer solutions. We wrapped up with a great talk from our friends at @212mealprep about supporting members through nutrition.
It felt so good to be in a room full of people who just get it. Owners and coaches from near and far, all passionate about this work, showing up to connect, learn, and grow.
We were also excited to invite even more affiliates to join us for our upcoming fundraiser event benefiting Ryze Above Fitness—can’t wait to see the impact we can make together!
CrossFit Community Cup
The CrossFit Community Cup is back June 9–15, and registration is now open!
Seven CFLKW members are already in, and 26 more received official invites based on their Open scores. If you completed all 3 workouts in the 2025 Open, check your email from CrossFit /≥to find your division and join the fun.
It’s three workouts, one week, all done at the gym—grouped by skill level so it’s fair, fun, and challenging.
Let’s show up strong together. Don’t miss out—register now at https://games.crossfit.com/community-cup/overview
Let’s Keep the Momentum Going!
We’ve got 8 CFLKW teams already signed up for our Ryze Above Fitness Fundraiser—and we’d love to see even more of you join!
This event supports a nonprofit that makes fitness and social opportunities more accessible for individuals with intellectual and developmental disabilities.
You don’t need to be a competitor to join—just grab a partner and come ready to have fun for a great cause.
Here’s how to get involved:
✅ Register as a 2-person team for $115
✅ No partner? No problem. Join the inclusive 11 AM heat for just $50
✅ Choose an early heat if you can
Let’s show what CFLKW is all about—community, energy, and purpose.
Sign up today and help us make this event something special!
🎟️ Registration here:
https://www.zeffy.com/en-US/ticketing/athletes-for-a-cause-x-ryzab0ve-fitness-event
Learn more about their mission here: RyzAbove Fitness
Want to Volunteer or Judge at Athletes 4 A Cause?
We’re looking for awesome people to help out at our Ryze Above Fitness Fundraiser!
If you’d rather support than sweat, volunteering is a great way to be part of the action.
Volunteers help with setup, equipment transitions, athlete check-in, and making the day run smoothly.
Judges will stick with one team, count reps, ensure standards, and guide teams through the workouts. You can still participate if you’d like!
Ready to help? Let any coach know and we’ll add you to the list!
Recent Member Wins 💪🏽🏆
- Ashley R. checked in to 10 classes!
- Ben F. checked in to 10 classes!
- Jessica S. checked in to 25 classes!
- Staci M. cycled 65 lbs in a workout!
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 🥳
- 5/21 Jarvis R.
- 5/25 Joe L.
CrossFit Lake Wylie Anniversaries 🤩
- 5/24 Raoul D. – 2 years
- 5/25 Cullie M. – 3 years
Nutrition & Wellness 🥑🧘🏽♀️🛌
Healing Skin & Balancing Hormones Through Nutrition
Your skin is a reflection of what’s happening inside your body. Whether you’re dealing with eczema, acne, rosacea, or chronic dryness, imbalances in hormones, gut health, and inflammation often play a big role. Instead of just treating symptoms, addressing these underlying causes through nutrition can support long-term healing and skin resilience.
The Skin-Hormone Connection
Hormones regulate many functions, including oil production, inflammation, and immune response. When they’re out of balance, skin issues often arise. Here are key hormones affecting skin health:
- Cortisol (Stress Hormone): Chronic stress weakens the skin barrier, leading to irritation and breakouts.
- Insulin & Blood Sugar: High sugar intake can trigger insulin resistance, worsening acne and inflammation.
- Estrogen & Progesterone: Fluctuations influence hydration, elasticity, and breakouts.
Balancing hormones naturally through diet and lifestyle can help support clear, vibrant skin.
Common Food-Related Skin Issues
If you’ve been struggling with persistent skin problems, your diet may be playing a role:
- Acne: Linked to processed sugar, dairy, and excess inflammatory oils.
- Eczema & Psoriasis: Exacerbated by food sensitivities, gut health imbalances, and omega-6-rich processed foods.
- Rosacea: Often triggered by alcohol, spicy foods, and histamine-rich foods.
- Dryness & Premature Aging: Affected by nutrient deficiencies, dehydration, and inadequate healthy fats.
Healing Foods for Hormonal Balance & Skin Health
Focusing on nutrient-dense foods can promote clearer, healthier skin from the inside out:
- Omega-3s (Salmon, Chia Seeds, Walnuts): Reduce inflammation and support skin hydration.
- Antioxidant-Rich Foods (Berries, Leafy Greens): Protect against oxidative stress that can accelerate aging.
- Fermented Foods (Kimchi, Sauerkraut, Yogurt): Support gut health, which influences skin clarity and immune balance.
- Bone Broth & Collagen: Strengthen skin elasticity and barrier function.
- Adaptogens (Ashwagandha, Holy Basil): Help reduce stress-related flare-ups by balancing cortisol.
Lifestyle Strategies for Skin Healing
Alongside nutrition, these habits can support hormonal balance and skin health:
- Manage Stress: Deep breathing, meditation, and movement help regulate cortisol.
- Prioritize Gut Health: Probiotics and fiber improve digestion and reduce inflammation.
- Stay Hydrated: Water and electrolyte balance are essential for skin hydration.
- Get Quality Sleep: Deep rest allows skin cells to regenerate and repair damage.
- Sweat It Out: Exercise promotes circulation and detoxification for a natural glow.
Skin health is deeply connected to internal wellness. By supporting your body with anti-inflammatory foods, balancing hormones, and adopting mindful lifestyle habits, you can improve skin resilience and long-term health.
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
From Sickness to Wellness to Fitness—Let’s Keep Moving Forward
Last week we talked about the Sickness–Wellness–Fitness Continuum.
This week, let’s talk action.
If you’re in the “sickness” zone—dealing with low energy, poor mobility, or rough lab results—your next step isn’t perfection. It’s progress.
If you’re in the “wellness” zone, now’s the time to push forward. Don’t settle. Wellness is a rest stop, not the destination.
Here’s what moving toward fitness looks like:
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Showing up to the gym 3–5 times a week
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Choosing whole foods over processed ones
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Sleeping enough to actually recover
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Surrounding yourself with people who challenge and support you
You don’t need to overhaul everything at once.
Pick one thing. Do it consistently. Then stack another.
The goal?
Build a body that can handle life—physically, mentally, emotionally.
Where you are now doesn’t define you.
What you do next does.
So—what’s your next step?
And when are you taking it?
— Coach Alie
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: We’re kicking off the week with a moderate-to-long AMRAP with simpler movements that should allow for a consistent pace from start to finish: single-DB suitcase carry, bike, and alternating DB hang snatches
Intended stimulus:
- 3+ rounds.
- Suitcase carries in :90 or less.
- Bike calories in 2:00 or less.
- Dumbbell snatches in 1:30 or less and no more than 2 sets.
Tuesday: Today’s workout is a classic couplet and is reminiscent of the benchmark workout, Diane: deadlifts and handstand push-ups.
Intended stimulus:
- Finish in 6:00-12:00 for most; closer to 4:00 for advanced athletes.
- Unbroken deadlifts.
- Moderately heavy barbell loading.
- Handstand push-ups in 1-2 sets.
- Reminiscent of Diane.
Wednesday: This workout is an interval workout designed to build bar muscle-up capacity: shuttle runs and max bar muscle-ups.
Intended stimulus:
- Shuttle runs in 1:00 or less each round.
- 1:00+ for bar muscle-ups; 1-10+ reps per round.
- Use today to practice muscle-ups in a workout and if you’re a beginner to work on higher skills.
Thursday: Today, you’ll lift heavy relative to your capacity for 5 sets of 8 front squats.
Intended stimulus:
- Moderately heavy day relative to each athlete’s capacity.
- Load should be challenging relative to your strength and experience levels with this movement.
- Those less comfortable with the front rack position should prioritize improving rack position before adding significant load.
- Lift once every 4:00.
Friday: Today, you’ll take on a descending ladder of power cleans, push jerks, and box jump-overs.
Intended stimulus:
- Finish in 7:00-14:00.
- Light-to-moderate power cleans and push jerks each in no more than 2 sets to start and unbroken by the third round (set of 9).
- First round in 3:00 or less.
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 📆
🏋️ 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!
Bring a Friend Week is back – Monday, June 16 – Saturday, June 21
CrossFit is fun but it’s more fun with friends. This is a whole week where you get to bring a friend or as many friends as you’d like so they get to experience CrossFit with you. They can come for free all week!
Don’t worry, we will make sure all the workouts this week are doable and not so technical for beginners (while still giving those of you with experience a challenge).
And for the exciting part…if your friend signs up for a membership you get $65 cash and your friend gets $65 off their first month! 🤩💵💰 If you want to give your friend $100 off instead, please reach out to Alie for a special $100 bill that you can give your friend!!
Please send your friends this link to sign up.
- You can invite as many friends as you’d like.
- They can come as much as they’d like.
- They don’t have to come to the same class as you.
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
