News & Notes 📰
Pull-up Strength Class 💪🏼
What’s up guys! I just wanted to share that our pull-up class has been a huge success. We’re only three weeks in and many athletes are already noticing some strength improvements. We’re so excited to see what a difference there is in everyone’s strength at the end of the cycle.
We want to encourage you guys to keep coming! Remember, we run the same class again on Saturday mornings at 9:30 am if you can’t make it to Monday at 4:30 pm. It’s literally the same class! And if you’re recovering well, eating well and eating enough, you could even double up and come to this class on both days for some extra gains.
Anyway, we just wanted to share that the class is going really well so far, it is one of the most popular classes we’ve offered recently, and we will likely do more like this in the future as long as they are well attended.
Thank you all for making the class a success!
Join Us for Barbells & Burpees for Ta-Ta’s 💗
Date: Saturday, May 16
Time: 9:00 am – 12:00 pm
Location: CrossFit Mountain Island, 8416 Bellhaven Blvd, Charlotte, NC
Let’s rally together for Noelle’s sister, Michelle, diagnosed with stage 4 metastatic breast cancer. This event is a 3-hour open gym where you can move, lift, and support Michelle through your efforts.
How to Get Involved:
- Participate at any fitness level—take on burpees or a carry challenge.
- Registration: $5. Sign up here.
- Can’t attend? Match my burpees, sponsor a member, or donate directly here.
Let’s show our support. Together, we can make a difference. Would love to see our community there!
– Alie
Recent Member Wins 💪🏽🏆
- Taylor S. checked in to 10 classes!
- Katrina N. checked in to 100 classes!
- Greg got a compliment on his triceps. Which Greg? We’ll never know…didn’t put his last name initial! 😂
- Justin K. 4 check ins 1 day!
- Stefani C. hit a PR on Andi — 23:04 (26:43 prev.)
- Congratulations on these deadlift PRs!
- Amanda P. — 3 @ 175 lbs!
- Amy L. — 3 @ 190 lbs!
- Ashlee R. — 3 @ 185 lbs!
- Ben D. — 7 @ 225 lbs!
- Courtney R. — 3 @ 205 lbs!
- Greg S. — 3 @ 185 lbs!
- James R. — 3 @ 305 lbs!
- Janiece J. — 3 @ 150 lbs!
- Jazmin M. — 3 @ 175 lbs!
- JeriLynn Y. — 3 @ 110 lbs!
- Justin K. — 3 @ 425 lbs!
- Kenyate B. — 3 @ 190 lbs!
- Kirk S. — 3 @ 365 lbs!
- Meredith W. — 3 @ 165 lbs!
- Pravallika R. — 3 @ 205 lbs!
- Reagan S. — 3 @ 165 lbs!
- Robert S. — 3 @ 255 lbs!
- Russ T. — 3 @ 215 lbs!
- Stefani C. — 3 @ 295 lbs!
- Tabatha H. — 3 @ 215 lbs!
- Tayler S. — 3 @ 125 lbs!
- Tracey S. — 3 @ 235 lbs!
- Tracy R. — 3 @ 325 lbs!
- Ty P. — 3 @ 225 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 🥳
- 5/7 Sarah Mu.
- 5/7 Jazmin M.
CrossFit Lake Wylie Anniversaries 🤩
- 5/10 Chris C. — 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.
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’s workout is a longer workout that will challenge your overall endurance and place a significant demand on your legs and trunk. We’re doing wall-ball shots, abmat sit-ups, and alories on the bike!
Intended stimulus:
- Finish in 20:00-30:00.
- Longer-duration, endurance- and stamina-based workout.
- Maintain consistent sets of 15+ wall-ball shots, especially during the set of 75.
- Maintain 10-15 calories per minute on the bike.
- All athletes should finish with the first set by 15:00.
Tuesday: Today, we have a spicy, fast-paced couplet of box jumps and bench press!
Intended stimulus:
- Finish in 8:00-15:00.
- Spicy couplet with explosive gymnastics and moderate-weight, stamina-focused weightlifting.
- Each round in 3:00 or faster.
- Bench press loading should allow for 1-2 sets to start, and no more than 3 sets later in the workout.
Wednesday: Today, you’ll take on a longer-duration metabolic workout with running and moderate-to-heavy deadlifts.
Intended stimulus:
- Finish in 16:00-24:00.
- Longer-duration, moderate-to-heavy loading in a metabolic conditioning workout.
- Run efforts in 10:00 or less.
- Deadlifts in 2:00 or faster.
Thursday: Today’s workout is classic benchmark Cindy with pull-ups, push-ups and air squats!
Intended stimulus:
- 10-20 rounds for most.
- Long grind with a pull, push, and squat combination; minimal movement redundancy to allow for continuous effort.
- CAP benchmark for May.
- Compare to 09/12/2025.
- Advanced athletes can choose to wear a vest in preparation for Murph.
Friday: Time to speed things up with a workout that is all gas and no breaks. We’re doing calories on the rower and double-unders!
Intended stimulus:
- Finish in 5:00-10:00.
- This is an all-out sprint. All gas, no breaks.
- Row in 3:00 or faster.
- Double-unders in 4:00 or faster.
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! 😎
Upcoming Events 📆
Barbells & Burpees for Ta-Ta’s 💗 – Saturday, May 16 from 9:00 am – 12:00 pm at CrossFit Mountain Island
I want to take a minute to share something important with you, because this is one of those moments where our community has a chance to do what it does best.
Noelle and Coty Bradburn, owners of CrossFit Mountain Island, are hosting a fundraiser for Noelle’s sister, Michelle, who was recently diagnosed with stage 4 metastatic breast cancer at just 29 years old. The disease has spread to her spine, liver, and lungs, and her life has changed in ways most of us can’t imagine. She went from building her future and doing what she loves to facing treatments, pain, and daily uncertainty.
They’re putting on an event called Barbells & Burpees for Ta-Ta’s, and it’s exactly the kind of thing our community rallies around. It will be held on Saturday, May 16 from 9:00am–12:00pm at 8416 Bellhaven Blvd, Charlotte, NC 28216. It’s a 3-hour open gym-style workout where anyone can participate at any level. You can take on burpees for a max total or choose a carry challenge with whatever weight you want. The goal is simple: move your body and turn that effort into support for Michelle.
There is a $5 registration fee, and you can sign up here:
https://app.chalkitpro.com/dropIns/236/14743/x/05-16-26
I’ll be there and I’ll be doing burpees. If you want to jump in with me, I’d love to have you there. If you can’t make it, you can still be part of this by financially matching my burpees, or even sponsoring another member who can go in your place. Or if you can’t attend but still want to support, you can donate directly here:
https://gofund.me/9a9800af5
This is one of those times where it’s bigger than just a workout. This is about showing up for people who are part of our extended CrossFit family. You’ve seen it before. Gyms coming together. People stepping up. Support showing up in real ways.
I’d love to see a strong group from CFLKW make the short drive and represent. They would do the same for us without hesitation.
– Alie
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.
“As iron sharpens iron, so one person sharpens another.” — Proverbs 27:17
