News & Notes 📰
Welcome Christine to the Coaching Team! 🤩
We’re excited to officially welcome Christine B. to the CrossFit Lake Wylie coaching staff!
Christine earned her CrossFit Level 1 Trainer Certificate in April and has been steadily working through our coach onboarding process—something you have likely seen firsthand as she’s been shadowing classes and learning from the team.
Christine is a wife, mom of three, and long-time CFLKW athlete. She’s driven by a deep passion for CrossFit, a commitment to constant growth, and a love for the sport that shows in the way she moves, trains, and shows up for others. She’s always working to improve and genuinely cares about helping others do the same.
She brings all the qualities we look for in a coach:
- Motivated
- Dedicated
- Focused
- Fun to be around
We’re proud to have Christine joining us to help create the best possible experience for our members. Please give her a high-five when you see her—she’s already doing the work, and we’re lucky to have her on the team! It’s only a matter of time before you see her on the schedule.
Bring a Friend Week is THIS week!! – 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.
Community Cup Update 🏆
Thanks to everyone who participated in this week’s Community Cup workouts!
We appreciate your patience when we had to run two heats and a big thank you to everyone who stepped up to judge—it made a huge difference for the athletes competing.
We’ll share a full recap next week once all the scores are in and the final results are tallied!
Rower Storage Reminder 🙏🏼
Just a friendly reminder to help keep our equipment in good shape:
When putting rowers away, please fold the monitors back (away from the handle) before standing them up against the wall.
❌ This shows the monitors left up which can break them if they’re resting against the wall. 👇🏽❌
✅ This shows the correct way—with the monitors folded back flat. 👇🏽✅
This small step helps us avoid costly repairs and keeps everything working smoothly for your workouts.
Thanks for helping take care of the gym equipment!
Recent Member Wins 💪🏽🏆
- Sarah Mu. checked in to 250 classes!
- Nicole W. checked in to 100 classes!
- Jagadish K. checked in to 50 classes!
- Ben F. checked in to 25 classes!
- Congratulations on all these front squat PRs!
- Brad G. 245 lbs
- Greg F. 215 lbs
- Tabatha H. 135 lbs
- Alondra M. 165 lbs
- Sibele S. 135 lbs
- Justin F. 275 lbs
- Justin K. 325 lbs
- David N. 365 lbs
- Raiford G. 205 lbs
- Tracy R. 245 lbs
- Congratulations on all these hang power clean PRs!
- Greg F. 205 lbs
- Sibele S. 125 lbs
- Justin F. 235 lbs
- Christine B. 135 lbs
- Esther R. 125 lbs
- Sarah Mu. 135 lbs
- Tracy R. 185 lbs
- Anna N. 145 lbs
- Stefani C. 145 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 🥳
- 6/17 Pam R.
- 6/18 Amy L.
- 6/21 Nicole T.
- 6/22 Matt B.
CrossFit Lake Wylie Anniversaries 🤩
- None this week
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 Hydration Matters More Than You Think
Drinking enough water isn’t just about avoiding dehydration—it directly impacts your performance, recovery, and results.
Here’s what staying hydrated helps with:
- Regulates body temperature during workouts
- Supports digestion and nutrient absorption
- Boosts energy and focus
- Improves recovery and reduces soreness
When you’re dehydrated, you may feel:
- Sluggish or dizzy
- Extra sore after training
- Hungrier than usual (thirst can feel like hunger)
- Less motivated to move or train
Try these tips:
👉 Start your day with 16–20 oz of water
👉 Carry a water bottle and sip throughout the day
👉 Add LMNT or a pinch of salt to help with electrolyte balance
👉 Set a reminder if you tend to forget
Need help dialing in your habits?
Click here to book a consult and we’ll help you set up simple strategies that support your goals.
— Coach Alie
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Why the Stimulus Matters More Than the Score
It’s easy to get caught up in the whiteboard—fast times, heavy weights, and big numbers.
But CrossFit is most effective when you focus on how you move, not just what you log.
Every workout has an intended stimulus—a goal for how it should feel.
Sometimes that means going unbroken.
Other times it means pacing.
Sometimes it means scaling so you’re moving fast and with control.
Our coaches work hard to explain this every day during the whiteboard brief in those first five minutes of class.
If you always go heavier than you can move well, or always scale back too far, you miss the intended effect—and the progress that comes with it.
The best athletes?
They train with purpose. They chase quality.
So next time you’re tempted to go RX “just because,” ask yourself: Will this help me hit the stimulus?
Choose the right version of the workout for your goals and abilities today.
That’s how you get better over time.
— 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 a classic heavy day that supports our June focus of lifting heavy. We are building to a 1 rep max deadlift!
Intended stimulus:
- All sets 75% or greater; build to a 1-rep-max deadlift.
- Lift every 3:00.
- Use the sets of 5 and 3 to build in load rather than to find a 5- or 3-rep max.
- Record your heaviest load to track progress.
- Compare to 1/10/24. Scores are in SugarWOD, not PushPress so if you were here then be sure to look in SugarWOD. There were 54 scores recorded that day!
Tuesday: Today’s workout combines a skill-intensive kettlebell movement (KB snatches) with traditional bodyweight movements (hand-release push-ups and air squats).
Intended stimulus:
- Finish in 8:00-13:00.
- Unbroken snatches; 6 reps/arm.
- Push-ups in :30-1:00.
- Squats in :30-1:00.
Wednesday: Today, you’ll take on a monostructural couplet of double-unders and running that’s sure to push your limits when it comes to cardiorespiratory endurance and stamina.
Intended stimulus:
- Finish in 9:00-13:00.
- Double-unders in :15-:45.
- Each run in :45-1:15.
- Monostructural couplet intended to challenge cardiorespiratory endurance and stamina.
Thursday: Today’s workout combines gymnastics (toes-to-bars) and moderately-heavy loading (front squats) to continue to help you build capacity for heavy lifting in line with this month’s focus.
Intended stimulus:
- Finish in 5:00-10:00.
- Toes-to-bars in 4 sets or less; 24 reps in 2:00 or less.
- Front squats in 3 sets or less; 12 reps in :90 or less.
- Descending couplet with heavy loading to support June’s heavy lifting focus.
Friday: Today’s workout features a combination of handstand work and longer efforts on the rower.
Intended stimulus:
- Finish in 16:00-22:00.
- Handstand walks in 1:00-3:00.
- Handstand push-ups in 1:00-3:00.
- Wall walks in 1:00-3:00.
- Each row in 3:30-5:00.
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
