News & Notes 📰
Upcoming schedule changes:
Monday 5/25: Closed for Memorial Day
Memorial Day Murph Recap: 40 Athletes, Two Full Heats — Closed Tomorrow
This past Saturday we came together for our Memorial Day Murph and ran two heats—both completely full. In total, 40 athletes took on Murph: some for the very first time, and some for their 13th. That’s a powerful reminder of what this day and this workout mean.
Murph isn’t just a tough test of fitness. We do it to honor Lt. Michael P. Murphy and to remember the men and women who served—and especially those who made the ultimate sacrifice. The work, the discomfort, the moments where you want to stop… that’s the point. It’s a chance to choose something hard, together, as a way to reflect, remember, and show respect.
On Memorial Day, we also want to encourage everyone to take a moment to pause—reach out to a veteran you know, spend time with family, and remember why we have the freedom to gather, train, and live the way we do.
We’re grateful for this community—for showing up, encouraging each other, and carrying the energy from start to finish. Proud of every one of you for fighting through it, supporting the people next to you, and getting it done.
Reminder: We are CLOSED tomorrow in observance of Memorial Day. See you back in the gym on Tuesday.
FREE Force Plate Performance Testing This Wednesday (5:00–6:30 PM)
Carolina Movement Doc is coming to the gym this Wednesday from 5:00–6:30 PM for FREE performance testing—and I want as many of you as possible to take advantage of it.
They’re bringing VALD Performance Technology (force plates)—the same type of testing used by pro sports teams, elite athletes, and top rehab facilities. This is the kind of service people typically pay for, and we’re offering it at no cost to our members.
In a short session, their PT team will collect objective data on how you produce and control force, including:
- Strength imbalances & asymmetries (right vs. left differences that can limit performance or raise injury risk)
- Power and force production (how efficiently you generate force for lifts, jumps, sprinting, and fast cycling reps)
- Balance and movement quality (how well you stabilize under athletic demand)
- Where you may be leaking efficiency, stability, or explosiveness
Why CrossFitters/athletes should do this
This testing helps answer questions like:
- “Am I compensating on one side in squats, pulls, running, or jumping?”
- “Do I have a power deficit that’s holding back my athletic performance?”
- “Am I building strength evenly—or setting myself up for an overuse issue?”
You’ll leave with personalized insights and recommendations from Carolina Movement Doc’s PTs—practical takeaways you can apply to training to perform better, stay healthier, and keep progressing.
Spots are limited (and it’s only here 5:00–6:30 PM), so be sure to show up and get your data while it’s free.
Keeping Cool: We’ve Got You Covered! ❄️
We understand that a comfortable workout environment is key to enjoying and maximizing your training sessions. Recently, we noticed it was a bit too hot and humid inside the gym. After investigating, we discovered that the AC’s blower motor was not functioning well and needed replacement. Rest assured, this issue has been fixed, so you can get back to working out in comfort!
It’s worth mentioning that it’s quite rare for a CrossFit gym to offer air conditioning. We take pride in ensuring that your experience here is exceptional and unlike the average gym. Many of our members have only experienced this level of comfort at our gym, and we’re committed to maintaining these standards for you.
Thank you for being a part of our community and appreciating the care we take to make your workouts enjoyable. See you at the gym, ready to conquer your next workout!
An Ongoing Thank You for Your Support! 💚
To all the new members who have recently made the switch to ACH, thank you so much! Every little bit truly counts, and your decision is helping us make a real difference in our community by reducing unnecessary fees.
For those still pondering the switch, here’s a quick reminder: Every dollar saved on processing fees through ACH can be reinvested back into the gym and our community efforts. Since owning the gym, I’ve spent almost $32,000 on processing fees. By switching, you’re directly contributing to the growth and improvement of our amazing community.
Ready to Make the Switch? Here’s How:
- Tap the Settings icon in the PushPress for Members app.
- Select Payment Methods.
- Tap Add New Payment Method.
- Click Add under Bank Account.
- Text Alie so I can update your recurring payment to ACH.
A heartfelt thank you again for helping us thrive together! We appreciate your support more than words can express. 🌟
Recent Member Wins 💪🏽🏆
- Philip M. checked in to 10 classes!
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 🥳
- 5/29 Brad G.
- 5/30 Ryan C.
CrossFit Lake Wylie Anniversaries 🤩
- 5/28 Stefani C. — 2 years
- 5/28 Matt C. — 2 years
- 5/30 Ashanti L. — 1 year
- 5/40 Sonya L. — 1 year
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 🏋🏽♂️
Monday: Closed
Tuesday: Today’s Hero workout is in honor of U.S. Army Sgt. 1st Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, who died on Aug. 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.
Expect this one to be a gymnastics skill-intensive workout with a variety of relatively complex movements. We’re doing forward rolls, wall walks, toes-to-bars, and box jumps!
Intended stimulus:
- Finish in 18:00-23:00.
- Forward rolls in under :30.
- Wall walks in under 1:30.
- Unbroken toes-to-bars, complete in under :30.
- Box jumps in under :45 on the box jumps; challenging height that still allows for continuous movement.
- Early rounds in about 2:00; no round longer than 3:15.
Wednesday: Today’s Hero workout is in honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force Office of Special Investigations, Detachment 303, Travis Air Force Base, California, who died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.
We’re doing deadlifts and sprints!
Intended stimulus:
- Finish in 7:00-11:00; advanced athletes sub-10:00.
- All rounds in under 1:30.
- Unbroken deadlifts or one very short break (no longer than :10).
- Run efforts in under :40; hard push.
Thursday: Today’s workout is in honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, who died on Aug. 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak Province, Afghanistan.
This workout pairs high-volume back squats with rope climbs!
Intended stimulus:
- Finish in 10:00-15:00.
- Each round in under 5:00.
- Complementary movement functions to promote hard efforts.
- Rope climbs in under 2:30.
- Back squats in under 2:30; moderate loading to allow for unbroken reps to start and no more than 3 sets towards the end.
Friday: Today we honor U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, who was killed on Oct. 29, 2009, when the helicopter he was in crashed in western Afghanistan.
Get ready for a longer workout today, but take advantage of built-in rest as you share the work with your partner. We’re rowing and doing farmers carries and single-DB waiters walks!
Intended stimulus:
- Finish in 32:00-40:00.
- Treat as an active recovery day, or push the hard.
- Row efforts in under 5:00.
- Unbroken farmers carries.
- Waiters walks in shorter efforts with fast transitions between partners.
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! 😎
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
