News & Notes 📰
Ryze Above Fitness Fundraiser Recap
What an incredible day! Our Athletes 4 A Cause event brought the energy, the effort, and most importantly—the impact.
Here’s what we accomplished together:
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66 total athlete sign-ups
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5 extra donations made
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2 awesome vendors supporting the cause
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$3,299 raised (not including medal costs)
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All proceeds go to RyzAb0ve Fitness, helping more people access fitness and mentorship
You showed up, gave it your all, and helped change lives.
Now let’s give a big shoutout to the podium finishers (pics to come):
Men’s Scaled
🥇 Team Bionic – Alvo & Jamie
Women’s Scaled
🥇 Barbell Baddies – Dashauna B. & Sarah C. (CFLKW)
🥈 The Uninfluencers – Ellen & Sam
🥉 Little Miss Smurph – Sarah Mu. & Crystal L. (CFLKW)
Co-Ed Scaled
🥇 Here for the Snacks – Alex & Rachel
🥈 Yacko Party of 9 – Jason & Carrie
🥈 Immortal Legends – Kennedy & Adam
Men’s RX
🥇 David N. & Kyle (CFLKW)
🥈 Michael & Jordan
🥉 Booty & The Beast – Brad G. & Greg F. (CFLKW)
Women’s RX
🥇 Sore Today, Mom Tomorrow – CeCe & Tati
Co-Ed RX
🥇 Eyes Up Ryz Up – Sarah & Heath
🥈 Caffeine & Chaos – Courtney & Tyler
🥉 Fraz & Furious – Justin F. & Alie K. (CFLKW)
Thanks to every athlete, judge, volunteer, and supporter who helped make this event a success.
We can’t wait to do it again. Our plan is to do it every year!
Sarah & Tabatha Conquer the Savage Race!
This weekend, Sarah Mc. and Tabatha H. took on the Savage Race—and crushed it!
It was Tabatha’s very first obstacle course race, and she did amazing. The two tackled every challenge, pushed through the mud and obstacles, and crossed the finish line with medals in hand.
We’re proud of both of you for stepping outside your comfort zone and representing CFLKW out there!
Give them a high five when you see them—and check out their finish line photo! 🏅
Burpee Blitz + Masters Challenge Recap!
Last week’s Burpee Blitz brought the heat—and the heart rates! Every class had one minute to crank out as many burpees as possible.
Winner:
🏆 Ben F. with an unreal 32 burpees in 60 seconds!
Coach Brad and Justin K. were right behind him with 29!
Our Masters Class did their own version:
The “Hey, I’ve fallen and I CAN get up” Challenge!
Here’s what they did:
• Lay flat on their backs, get up on their own
• Lay face down, get up again
• Repeat the whole thing 6 times
Why? Because getting up off the ground is a real-life skill—especially if you fall at home and no one’s around.
We love seeing every age group push themselves in ways that matter.
Way to go, everyone!
Bring a Friend Week is back – Monday, June 16 – Saturday, June 21
CrossFit is fun—but it’s way more fun with people you know.
All week long, you can bring a friend, coworker, neighbor, or anyone you think could benefit from getting stronger, healthier, and more confident.
They can come for free—no limit on how many times or how many friends.
We’ll make sure the workouts are beginner-friendly, while still giving our experienced members a solid challenge.
Here’s the best part:
If your friend signs up for a membership,
→ You get $65 cash
→ They get $65 off their first payment
Want to give them $100 off instead?
Just ask Alie for a special $100 bill you can hand to your friend!
Let’s grow this community together.
You already know what CrossFit Lake Wylie has to offer—now share it with someone who needs it.
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.
CrossFit Community Cup: It’s Almost Go Time!
We’re now up to 13 CFLKW athletes officially registered—and we want more of you in on the action!
✅ All workouts have been released
🔥 We’ll be doing them in class next week
📋 Registered athletes will need judges, so we’re asking our community to step up and help
💪 Not competing? Volunteer to judge and support your friends!
View all workouts here:
https://games.crossfit.com/workouts
Each level has its own tab—Rookie, Novice, Intermediate, Advanced, and Pro—so you can see what fits you best.
This in-house competition is made for YOU.
3 workouts. 1 week. Done right here at the gym.
If you’re eligible, this is your chance to challenge yourself and be part of something bigger.
Let’s bring the energy next week.
Let’s fill up that roster.
Let’s go, CFLKW!
Recent Member Wins 💪🏽🏆
- Ferrah C. checked in to 25 classes!
- Cain V. checked in to 100 classes!
- Nick H. checked in to 250 classes!
- Courtney R. checked in to 100 classes!
- Ashanti L. got his first double unders!
- Congratulations on all these deadlift PRs!
- Ashlee R. 3 @ 150 lbs
- Ashley G. 3 @ 245 lbs
- Ben F. 3 @ 425 lbs
- Carrie C. 3 @ 150 lbs
- Cecilia G. 3 @ 240 lbs
- Christine B. 3 @ 125 lbs
- Courtney R. 3 @ 185 lbs
- Dawn C. 3 @ 120 lbs
- Dwayne J. 3 @ 195 lbs
- Esther R. 3 @ 195 lbs
- Janiece J. 3 @ 120 lbs
- Jesse B. 3 @ 355 lbs
- Justin K. 3 @ 375 lbs
- Kenyate B. 3 @ 145 lbs
- Kiya R. 3 @ 175 lbs
- Nicole W. 3 @ 115 lbs
- Nikki S. 3 @ 245 lbs
- Russ T. 3 @ 200 lbs
- Ryan G. 3 @ 325 lbs
- Sasha Z. 3 @ 195 lbs
- Stefani C. 3 @ 235 lbs
- Tara B. 3 @ 100 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 🥳
- 6/4 Raiford G.
- 6/7 Nick H.
CrossFit Lake Wylie Anniversaries 🤩
- 6/7 Lon A. – 4 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.
Why Protein Matters
If you’re doing CrossFit, you need enough protein—not just to build muscle, but to recover, feel full, and support a strong metabolism.
- Here’s what protein does for you:
- Repairs and builds muscle after workouts
- Keeps you feeling full longer
- Supports hormone function and immune health
- Helps prevent muscle loss as you age
Most people don’t eat enough protein, especially at breakfast and lunch.
A good rule of thumb:
👉 Aim for 1 palm-sized serving of protein at every meal (or 0.8–1 gram of protein per pound of body weight per day).
- Good sources:
- Chicken, turkey, lean beef
- Eggs, Greek yogurt, cottage cheese
- Protein powder
- Fish and seafood
- Tofu, tempeh, edamame
Need help figuring out how much you need or how to get it in?
We offer habit-based coaching and macro coaching to guide you step by step.
Click here to book a nutrition consultation.
— Coach Alie
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Why Group Training Works
One of the biggest reasons CrossFit is so effective?
You’re not doing it alone.
At CrossFit Lake Wylie, you train with a coach and a group of people who push, support, and encourage you.
Here’s what makes group training powerful:
- Built-in accountability—you show up because others are expecting you
- Friendly competition pushes you to try harder
- Coaches guide every workout so you don’t have to figure it out on your own
- You celebrate wins together, big or small
This isn’t just “working out.”
It’s training with purpose, in a community that wants you to succeed.
And yes—it still works whether you’re brand new or have years of experience.
Everyone starts somewhere.
— Coach Alie
Programming Summary 🏋🏽♂️
Welcome to June! This month, we focus on heavy lifting.
We will also see three benchmarks: 1-rep-max deadlift, Diane, and Linda.
Monday: Today’s workout is the classic CrossFit benchmark, Diane (deadlifts and handstand push-ups), last completed on Oct. 25, 2024. This is a CAP benchmark, and we will see it again in November.
Intended stimulus:
- Finish sub-10:00; advanced athletes may finish sub-3:00.
- Moderate deadlift load.
- Complete first round (both sets of 21) by 4:00.
- Last completed 10/25/24; similar to 5/20/25.
- June CAP benchmark; retest in November.
Tuesday: Today, you’ll take on an AMRAP triplet of front-rack lunges, bar-facing burpees, and chest-to-bar pull-ups.
Intended stimulus:
- 4-7 rounds.
- Unbroken front-rack lunges.
- Each round in 2:30 or less.
Wednesday: Today, we have a classic couplet that pairs a monostructural element (rowing) with a moderate-to-heavy weightlifting movement (shoulder-to-overheads).
Intended stimulus:
- Finish in 10:00-15:00.
- Each row in 2:15 or faster.
- Shoulder-to-overheads in 2 sets or less.
- Moderate-to-heavy loading.
Thursday: Today, we go for a 10-rep heavy back squat. This should be about 50-60% of your 1-rep-max.
Intended stimulus:
- Build to a challenging set of 10 reps.
- 50-60% of your 1-rep.
- Beginner athletes will perform light sets of 6 to establish sound mechanics with consistency.
- Rest 3:00 between sets.
- Compare to 4/5/24 when we last did 10 heavy back squats. Scores are in PushPress!
Friday: Today, we have a fun partner workout that starts with both partners running together for 800 meters. After finishing the run together, one partner completes 10 double-dumbbell power cleans followed by 30 double-unders, then the next partner completes 10 double-dumbbell power cleans followed by 30 double-unders.
Intended stimulus:
- Finish in 18:00-24:00.
- Run efforts in 5:00 or less.
- Each athlete completes 5 rounds of the 10-round couplet.
- Dumbbell loading should allow athletes to move quickly for unbroken sets
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 📆
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.
It’s 2-person teams and 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
