News & Notes 📰
A Quick Update on Your Newsletter 📰
You may notice this week’s newsletter looks a little different — and that’s by design! We’re working on making the newsletter more digestible so you can get the important updates quickly each week.
As part of that, we’re moving the Nutrition & Wellness and Tell Me About CrossFit sections out of the newsletter. But don’t worry — that content isn’t going away! We’re just giving it a new home.
Starting this week, you’ll find:
- 🗣️ Training Talk Tuesday (formerly Tell Me About CrossFit) — posted weekly on our social media and PushPress Social Feed
- ☕ Wellness Wednesday (formerly Nutrition & Wellness) — also posted weekly on social media and the PushPress Social Feed
So be sure to follow us on social media and check the Social Feed in the Members app so you don’t miss these! We think you’ll love the new format. 💙
A Few Updates Around the Gym! 🧽✨
We wanted to share a few quick updates and address something a lot of you have probably noticed: our wipe stations have been empty for longer than we’d like, and we want to explain why.
We placed an order for more wipes back on May 20th. After 2.5 weeks with no delivery, we reached out to the supplier and learned the order had gotten “stuck” on their end — so they sent it out immediately. Unfortunately, that shipment got lost in transit and never arrived. We contacted them again, and they’ve shipped a brand new order, which is expected to arrive this Tuesday. Fingers crossed it makes it this time!
We know this has been frustrating, and we just want you to know we’ve been on top of it from day one — sometimes things are just out of our hands. Thanks so much for your patience while we get this sorted.
A few other updates:
- ✏️ New whiteboard erasers are here!
- 🧺 All cleaning towels have been replaced with new ones
- 🥤 We’re in the process of restocking the refrigerator with new drinks
One quick reminder: Please do not put cleaning towels in the sweat towel hamper — we keep these separate! Cleaning towels should go back in the bins with the spray bottles, and coaches will replace them at the end of each day.
Thanks for being such an awesome community and for bearing with us as we keep things running smoothly! 💙
Friendly Reminder: Keep the Doors Shut! 🚪❄️
With temperatures climbing into the 80s and 90s (and that South Carolina humidity in full effect), we wanted to send a quick reminder to please keep the doors closed as much as possible while you’re here.
When doors are left open, it puts a lot of extra strain on our AC unit as it works overtime trying to keep the gym cool. Helping us keep the doors shut goes a long way in keeping the space comfortable for everyone — and keeps our AC running smoothly too!
Thanks so much for helping us out with this one. 💙
Recent Member Wins 💪🏽🏆
- Coach RJ checked in to 100 classes!
- Gabriel R. checked in to 10 classes!
- Kristin A. checked in to 10 classes!
- Amanda P. checked in to 100 classes!
- Congratulations to Chris C. and Stefani C. for winning the 1 min max cals bike challenge!! Chris got 41 calories and Stefani got 30…both absolutely impressive numbers!!
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 🥳
- 6/17 Pam R.
- 6/18 Amy L.
- 6/21 Emily N.
- 6/21 Nicole T.
CrossFit Lake Wylie Anniversaries 🤩
- 6/16 Stephanie T. — 1 year
- 6/16 James R. — 1 year
- 6/20 Reagan S. — 1 year
- 6/20 Anthony W. — 1 year
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 classic push/pull combination and a good old-fashioned pump session. We’re doing bench presses and chest-to-bar pull-ups!
Intended stimulus:
- Finish in 14:00–20:00 total; advanced athletes sub 14:00 (accounts for partner transitions).
- Bench presses and pull-ups in 1–2 sets each round; short break between movements if needed.
- Chest-to-bar pull-ups should be unbroken from the round of 5 on.
- Advanced athletes may perform strict chest-to-bar pull-ups if they can maintain the stimulus.
- Keep transitions tight — the spotter should be in position before the bar is unracked.
Tuesday: Today’s triplet has three different movements that all require various degrees of flexion and extension at the hips. We’re running and doing air squats and ab-mat sit-ups!
Intended stimulus:
- Finish in 27:00-35:00.
- Long grinder without a barbell in sight.
- Run efforts in 4:00 or less.
- Air squats in under 2:00.
- Sit-ups in under 1:00.
- Continuous movement throughout.
Wednesday: Gwen is a benchmark workout that builds stamina and strength across the entire body. We’re doing unbroken clean and jerks!
Intended stimulus:
- Lift the heaviest load possible with good technique.
- Choose a challenging load for the set of 15 and see if you can hang on for the sets of 12 and 9.
- Moderately heavy for bigger sets in an overall lower-volume workout. Strength can be for reps too!
- This workout is about grit and mental toughness just as much as it is strength. Get ready for a grip challenge!
Thursday: Today’s workout is a couplet that pairs the rower with taller-than-normal box jumps, making for leg interference between the two movements.
Intended stimulus:
- 1:30 or less each round.
- Taller-than-normal box jumps.
- Fast pace on the rower and right into the box jumps.
- Intended interference with leg fatigue.
Friday: Today’s workout is a heavy day of 5 sets of 5 back squats!
Intended stimulus:
- All sets at 70%+ of 1-rep max.
- Perform straight sets across OR add load, but no more than 10 lb at a time.
- Rest about 3:00 between sets.
- Compare to 11/03/25.
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
