News & Notes 📰
Meet Coach Emily!
We are so excited to introduce a new face you’ll be seeing on the schedule starting this week! Coach Emily is joining us temporarily for the summer, and we could not be more grateful she found her way to CrossFit Lake Wylie.
Originally from Winter Park, Florida, Emily is a coach at SUBU CrossFit in downtown Orlando — and when she found herself in Lake Wylie for the summer, she knew she needed to find her CrossFit community. Lucky for us, she also heard we were looking for coaches and was generous enough to offer her time and talent while she’s here. That’s just the kind of person she is!
Emily has been doing CrossFit for 7 years and actually dropped in with us a few years back — so this is a bit of a homecoming! She holds a CrossFit Level 1 (December 2022) along with a Precision Nutrition Level 1 certification and a K-12 Physical Education credential, so she brings a well-rounded coaching background to our community.
Ask her about hang cleans — they’re her favorite movement in a workout. Wall walks (and really anything upside down)? Not so much — but we love the honesty! Most importantly, what drives her as a coach is seeing members grow over time, celebrating their progress, and helping people become their healthiest selves. That fits right in around here.
She’s only with us through sometime in August, but we plan to make the most of every class. Welcome to the CFLKW community, Emily — we’re so glad you’re here! 🎉
The Pull-Up Strength Class: A Huge Success! 🙌
Eight weeks ago, we launched our Pull-Up Strength Class with one goal in mind — help our members build the strength needed to achieve their first pull-up (or more of them!). And we are so proud to say: mission accomplished.
Week after week, you showed up. Some of you came once a week, some of you twice — and that consistency made all the difference. Participation stayed high from start to finish, and the dedication this group brought to every session was truly something special to watch.
The results speak for themselves. Every member who showed up consistently walked away stronger — whether that means you’re closer to that first pull-up, hitting reps you couldn’t before, or adding numbers you didn’t think were possible yet. That is exactly what this class was designed to do, and you delivered.
This is what happens when you trust the process and put in the work. We couldn’t be more proud of everyone who participated.
This week is the LAST week of the Pull-Up Strength Class, so don’t miss your final session! Come finish strong with your community and celebrate how far you’ve come.
📅 Monday 4:30 pm | Saturday 9:30 am
Show up, give it everything you’ve got, and let’s close out this strength cycle the right way. See you there! 💪
Recent Member Wins 💪🏽🏆
- Patsy S. did her first legless rope climb (as an adult)!
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 🥳
- 6/7 Nick H.
CrossFit Lake Wylie Anniversaries 🤩
- 6/1 Ashley G. — 3 years
- 6/1 Justin K. — 3 years
- 6/6 Ty P. — 1 year
- 6/7 Lon A. — 5 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 🏋🏽♂️
Monthly Focus: Gas Pedal
June is all about high-power, short-duration efforts. Think less “grind it out” and more “floor it and hold on.” The goal is to train your body to produce maximum output and sustain it, so you’ll be choosing loads and skill levels that let you move fast and hard — not just finish.
Expect interval-style workouts where you go all out, recover, and do it again. That work-rest structure is intentional: it’s how we build the kind of power that actually shows up when it counts.
Our June benchmarks are the 1-minute max-calorie bike and Fran — two workouts that will tell us a lot about where your engine is at. Attack them.
Monday: Today’s workout is a hard-effort interval workout with built-in rest to allow for increased intensity with each round. We’re doing abMat sit-ups, box jump-overs, squat cleans and max toes-to-bars in remaining time!
Intended stimulus:
- 40-80 total reps.
- :30-:60 for toes-to-bars.
- Fast sit-ups and box jumps each in 1:15-1:45.
- Squat cleans in :30-:45; light enough to hold onto or maintain fast singles.
- Large sets of toes-to-bars to start; sets of 1-3 reps in later rounds.
Tuesday: Today’s workout is a monostructural grinder with alternating run and row intervals in an ascending/descending ladder.
Intended stimulus:
- Finish in 25:00-33:00.
- Aim to run at a 2:00-2:30/400 meter pace (15:00-18:00 total run time).
- Aim to row at a 1:45-2:30/500 meter pace (10:30-15:00 total row time).
- Maintain a consistent effort as the distances change.
Wednesday: Today, you’ll take on a couplet of strict pull-ups and push presses.
Intended stimulus:
- 7+ rounds; advanced athletes 10+ rounds.
- 5+ strict pull-ups to start.
- 5+ push presses to start.
- Complementary movements; muscular endurance fatigue in later rounds.
Thursday: Today’s workout is a chipper that pairs rope climbs and dumbbell farmers carries with dumbbell deadlifts and calories on a bike!
Intended stimulus:
- Finish in 12:00-16:00.
- Rope climbs in :10-:20 per rep.
- First set of farmers carry shuttles in under 1:30.
- First set of dumbbell deadlifts in 1-3 sets and under 1:30.
- First set of bike calories in 1:00-2:00.
- Grip-intensive; plan to take breaks due to grip fatigue.
Friday: Today’s workout is intended to be performed at a fast pace, with high-rep sets and quick transitions. We’re doing wall ball shots and double unders!
Intended stimulus:
- Finish in 6:00-10:00.
- Wall-ball shots in 1-3 sets and under 1:30.
- Double-unders in under 1:30.
- This will be a fast workout that will fatigue the shoulders in Rounds 2 and 3.
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
