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.
Why We Do Murph on Memorial Day 🇺🇸
Every Memorial Day at CrossFit Lake Wylie, we do the hero workout Murph—not just for the workout, but for the meaning behind it. In fact, the entire CrossFit community worldwide comes together to do this.
Memorial Day is a time to pause and remember the men and women of the U.S. military who gave their lives in service to our country. It’s a day of reflection, respect, and gratitude.
At our gym, we honor that sacrifice by doing something hard—Murph.
Not for PRs.
Not to compare times.
Not to stress about Rx vs scaled.
We do it to honor the fallen.
Specifically, we do it in memory of Lt. Michael P. Murphy, a Navy SEAL who died in Afghanistan in 2005 during Operation Red Wings.
Murph was known for his courage and selflessness.
Under heavy enemy fire, Lt. Murphy knowingly left cover to call for help and save his team. He didn’t make it home, but his actions saved lives. He was posthumously awarded the Medal of Honor.
Murph’s favorite workout became his legacy, he’d named it “Body Armor” but we know it as Murph:
“Murph”
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
(Wear a 20/14 lb vest if you have one)
It’s tough. It’s long. It’s meant to be.
But it’s not about the workout.
It’s about the reason behind it.
You’ll have multiple options to scale:
You don’t need to “earn” a version.
Just show up, work hard, and give your best.
We’re doing this to remember those who can’t.
This workout is about honor, not ego.
Let’s do Murph the right way—together, with purpose.
New Scoring Update: Rx and Scaled 📱
To help simplify things when logging scores, we’re updating our workout scoring options to just Rx and Scaled.
Here’s what you need to know:
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You’ll still see Rx, Intermediate, Beginner, and Masters workout options.
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Only Rx is Rx—everything else (Intermediate, Beginner, Masters) will now be considered Scaled when logging scores.
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This change helps reduce confusion and keeps things consistent.
A few reminders:
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You don’t need to fit into just one category. The Intermediate and Beginner tracks are simply suggestions.
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You can mix and match based on your current ability—we want you to hit the intended stimulus of the workout.
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Coaches are here to help if you’re unsure how to modify or scale properly.
Keep showing up, trust the process, and remember—progress > perfection.
🎉 Congrats to Our 2025 CrossFit Community Cup Athletes!
We’re excited to recognize 33 CFLKW athletes who logged all 3 Open scores and are now eligible to compete in the 2025 Community Cup (June 9-15)!
This in-house competition is made for YOU—3 workouts, 1 week, all done at the gym. Athletes are grouped by skill level to keep it fair, fun, and challenging for everyone.
Think of it as the CrossFit Affiliate Games—a chance to challenge yourself, connect with others, and be part of something bigger.
Here’s how it works:
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3 workouts to complete over one week
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Workouts released the week before the competition
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All scores due by Sunday, June 15
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Every workout has level-appropriate modifications
So far, 10 athletes have officially registered—and if you’re eligible, this isn’t something you’ll want to miss.
We’re proud of each of you who showed up, submitted your scores, and earned your spot.
Let’s go, CFLKW!
🏆 Check out the roster below and get ready to compete! If you haven’t registered, here’s the link: https://games.crossfit.com/community-cup/overview
Last Week to Register!
The Ryze Above Fitness Fundraiser is almost here—and 30 teams from local gyms are already signed up!
CFLKW has 9 teams on the roster so far—let’s see if we can add a few more before registration closes.
This event supports a nonprofit that creates fitness and social opportunities for individuals with intellectual and developmental disabilities.
You don’t need to be a competitor—just bring a partner and show up ready to have fun for a great cause.
✅ 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 💪🏽🏆
- Jerilynn Y. checked in to 25 classes!
- Jerry Y. checked in to 25 classes!
- Jesse B. checked in to 250 classes!
- Alondra M. checked in to 10 classes!
- Oliver D. checked in to 10 classes!
- Janice J checked in to 50 classes!
- Zach D. checked in to 25 classes and he got his first bar muscle up plus 2 more!!
- Congratulations on all these front squat PRs!
- Aaron D. 8 @ 275 lbs
- Alie K. 8 @ 145 lbs
- Allison R. 8 @ 110 lbs
- Alondra M. 8 @ 100 lbs
- Ashley W. 8 @ 135 lbs
- Ben D. 8 @ 205 lbs
- Benjamin F. 8 @ 205 lbs
- Bret B. 8 @ 135 lbs
- Cecilia G. 8 @ 130 lbs
- Christine B. 8 @ 100 lbs
- Courtney R. 8 @ 100 lbs
- Esther R. 8 @ 125 lbs
- JeriLynn Y. 5 @ 75 lbs
- Jesse B. 8 @ 175 lbs
- Kenyate B. 8 @ 70 lbs
- Kiya R. 8 @ 95 lbs
- Matt B. 8 @ 170 lbs
- Rachel P. 8 @ 105 lbs
- Russ T. 8 @ 135 lbs
- Ryan G. 8 @ 175 lbs
- Sandeep J. 8 @ 155 lbs
- Sarah M. 8 @ 70 lbs
- Skip L. 8 @ 105 lbs
- Stefani C. 8 @ 120 lbs
- Tracy R. 8 @ 175 lbs
- Vince C. 8 @ 145 lbs
- Zachary D. 8 @ 155 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. 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 🥳
- 5/28 Micah P.
- 5/29 Brad G.
- 5/29 Christian A.
CrossFit Lake Wylie Anniversaries 🤩
- 5/28 Stefani C. – 1 year
- 5/28 Matt C. – 1 year
- 5/30 Matt B. – 3 years
- 6/1 Ashley G. – 2 years
- 6/1 Justin K. – 2 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.
Low-Carb + CrossFit
Pairing a low-carb diet with CrossFit can help reverse or prevent chronic diseases like Type 2 diabetes, high blood pressure, and obesity.
Here’s why it works:
When you eat carbs, your body breaks them down into glucose. If you’re not using that glucose for immediate energy, it gets stored as fat.
By lowering carb intake and adding consistent training like CrossFit, your body shifts to burning fat for fuel instead of storing it.
Less sugar in your system. More energy burned through movement. Better health.
Thinking about making a change? Start by cutting out sugar and processed carbs first. Your body will thank you.
Low-carb does not mean NO carbs. Carbs are still an essential macronutrient! However, your carbs should be coming from whole foods like fruits and vegetables.
Need help? We offer habit-based coaching or macro coaching to keep you accountable!
Click here to book a nutrition consultation.
— Coach Alie
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
What Makes CrossFit Work
CrossFit builds fitness that actually matters in your daily life—whether that’s picking up your kids or pushing your limits in a workout.
Here’s what makes it work:
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Constant variety keeps you challenged and engaged
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Functional movements mimic real-life actions
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High intensity drives results across all fitness levels
Fitness is measured by your ability to perform tasks across different time domains and activities—like running, lifting, gymnastics, and more. We track data like weights, rounds, and times so you can measure progress and target areas for improvement.
At CrossFit Lake Wylie:
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We follow the CrossFit methodology
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Programming comes straight from CrossFit HQ
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We make adjustments as necessary to fit our community’s needs
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And it works
You’ll build strength, endurance, and confidence that carry over into every part of your life.
— 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: Today, we take on the Hero workout, Murph, in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28, 2005.
Intended stimulus:
- Finish in 30:00-45:00; cap at 50:00.
- Each run in 10:00 or less.
- Partition pull-ups, push-ups, and air squats as desired; scale to keep this portion between 20:00-30:00.
Tuesday: Today’s workout allows you to move your body after Murph, while focusing on recovery over intensity. If you’re feeling good, you can also challenge yourself with a fast sprint every round. The workout has single-KB goblet holds, cal bike, Russian KB swings.
Intended stimulus:
- 2:00-3:00 per round.
- Unbroken goblet holds.
- Bike in 1:00-1:30.
- Unbroken kettlebell swings in :30 or less.
Wednesday: Today’s workout is reminiscent of the classic benchmark workout, Annie, but the double-unders and sit-ups are flipped, and there is a row attached to each set.
Intended stimulus:
- Finish in 10:00-15:00.
- Complete the first row in 2:10 or less; maintain that pace throughout each subsequent effort.
- AbMat sit-ups in 3 sets or less per round.
- Double-unders in 1:00 or less for the first round; advanced athletes closer to :30.
Thursday: On the docket today is the classic CrossFit benchmark, Elizabeth! Cleans and ring dips.
Intended stimulus:
- Finish in 4:00-10:00; advanced athletes may go faster.
- Light-to-moderate cleans completed in no more than 3 sets per round.
- Power or squat cleans are acceptable.
- Ring dips in sets of 3+ to start.
Friday: Today’s workout is a classic heavy day. We are doing 5 sets of 3 deadlifts.
Intended stimulus:
- Heavy day relative to each athlete.
- Compare to the 5×5 deadlift on 4/8/25.
- Find a load that is challenging enough to require focus, while still allowing for sound technique.
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
