News & Notes 📰
Upcoming Schedule Changes:
Friday, July 4: Holiday schedule – 8 am and 9 am classes only
Coach Greg Leveled Up! 🤩
This weekend, Coach Greg took a big step forward in his coaching journey by attending the CrossFit Level 2 Seminar and becoming a CrossFit Level 2 Trainer!
We’re super proud of him for going after this so soon—he just earned his L1 in February 2024, and he’s already pushing to grow. That’s the kind of commitment we love to see.
The Level 2 is one of the best hands-on coaching experiences CrossFit offers. It’s designed for trainers who are serious about raising the bar and delivering better coaching every day.
Here’s what the course includes:
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Deep dives into CrossFit methodology and program design
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Hands-on training and movement sessions
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Real-time feedback from peers and instructors
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Group discussions and coaching practice with live corrections
At CrossFit Lake Wylie, we encourage and support our coaches in continuing their development.
Why?
Because we don’t settle.
Because quality coaching drives better results.
Because better coaches help build a stronger community.
And because excellence, integrity, caring, and community are at the heart of everything we do.
Next time you see Greg, give him a high-five or a congrats—he’s setting the standard and living our values.
Strength & Motion Is Here — Join Us Mondays & Wednesdays at 4:30 PM!
Our new Strength & Motion class officially launches this week!
🗓 Mondays & Wednesdays at 4:30 PM
💪 Coach-led and focused on building real strength and better movement
📆 This is a 7-week trial, and it’s FREE for all current members
Coach Greg is leading this first cycle, and you may see a few other coaches join in over the coming weeks.
This cycle will focus on the Deadlift and Clean & Jerk.
Each session focuses on 1–2 key lifts or movement patterns, so:
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Experienced athletes can train with more intention and structure
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Newer athletes can build confidence with consistent coaching
But here’s the deal:
This class is on trial, and your attendance will determine if it stays on the schedule. If you want to keep it, show up and be consistent.
Also, just a reminder:
👉 There is no more 4:30 PM Open Gym on Tuesdays, Thursdays and Fridays.
Ready to get stronger? Want more lifting in your week?
This is your class. Don’t miss it.
If you’ve been wanting more lifting and skill work, this is for you.
See you Monday at 4:30!
Time for Your Free InBody Scan! 📊
July is here, which means it’s time for your quarterly free InBody scan!
📅 Available: Tuesday, July 1 – Thursday, July 31
📍 Location: At the gym, ready for you to use
Important Reminders:
✔️ Best time to scan: Early morning before eating or drinking anything
⚠️ Not for use if you have a pacemaker or life support device
⏳ Self-service: The machine will be on—you are responsible for completing you own scan
Need help understanding your results?
📲 Scan the QR code at the gym or click here.
💬 Want a deeper breakdown? Book a goal-setting session for a full review!
Coaches are not available to do detailed reviews of your scans during class, but we 100% want to see your results! Please share them with a coach—we love seeing your progress! We just can’t do a detailed breakdown during class time. If you’d like a detailed breakdown please book a goal-setting session. Keep working hard! 💪
Recent Member Wins 💪🏽🏆
- Aaron W. checked in to 10 classes!
- Matt C. checked in to 250 classes!
- Katherine J. checked in to 100 classes!
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 🥳
- 7/4 Aleida H.
- 7/5 Sarah Mc.
CrossFit Lake Wylie Anniversaries 🤩
- 7/3 Brenda S. – 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.
Struggling with low energy or slow progress? Look at your sleep.
Poor sleep can wreck your training—even if your workouts and nutrition are solid.
Here’s what better sleep can give you:
😴 Faster recovery
🏋️♀️ Better strength and endurance
🧠 Sharper focus
📉 Lower stress and fewer cravings
Start with these basics:
👉 Aim for 7–9 hours
👉 No screens 30 mins before bed
👉 Keep your room cool and dark
👉 Cut caffeine after 2 PM
Your body repairs, recovers, and resets while you sleep.
Make it a priority.
Need help with habits that support better sleep and performance?
Click here to book a consult.
— Coach Alie
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
— Coach Alie
Programming Summary 🏋🏽♂️
Monday: Today’s workout is a heavy day building to a heavy set of 3 back squats!
Intended stimulus:
- Build to a 3-rep-max back squat for most athletes.
- Beginner athletes will perform light sets of 5 to establish sound mechanics with consistency.
- All sets at 75% of 1-rep max or heavier for most athletes.
- Rest 3:00 between sets.
- Compare to 4/15/25 and 11/1/24.
Tuesday: Today, you’ll take on a workout with descending run distances paired with lunges and rope climbs.
Intended stimulus:
- Finish in 11:00-15:00.
- Start at a sub-maximal pace and speed up as run distances decrease.
- 800-meter run in under 5:00; 400-meter run in under 2:30; 200-meter run in under 1:15.
- Moderately heavy lunges in 1-2 sets.
- Rope climbs in under 1:00.
- Complementary movement functions; expect the lunges to increase the difficulty of the run, and the dumbbell rack to impact the rope climbs.
Wednesday: Today, we have a classic descending rep scheme workout with sumo deadlift high pulls, push presses, and calories on the Echo bike.
Intended stimulus:
- Finish in 11:00-15:00; advanced athletes may go faster.
- Classic descending-rep ladder with a twist.
- Light load for higher reps.
- Unbroken first set of push presses and sumo deadlift high pulls with just a short break between each movement.
- 6:00 or less of total time on the bike; first set of calories in under 1:30.
Thursday: Today, we have 8 intervals where each effort is intended to be performed at a very hard effort. We’re doing toes-to-bars, double-unders and rowing.
Intended stimulus:
- 8 intervals with a 1:1 work to rest ratio.
- Each interval in under :90.
- Unbroken toes-to-bars in 1-3 sets and under :45.
- Row efforts in under 1:00; sprint pace.
- Double-unders in under :40 with minimal rest.
Friday: Today, we’ll take on a Hero workout in honor of U.S. Marine Corps Sgt. John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, who was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his mother and stepfather, Don and Trisha Stockhoff; father and stepmother, Kevin and Kim; and brothers, Nathan Stockhoff and Tyler.
The workout includes deadlifts, burpee pull-ups, KB swings, and running.
Intended stimulus:
- 4+ rounds; 7+ for advanced athletes.
- All rounds in 5:00 or less.
- Movement redundancy.
- Moderately heavy deadlifts and kettlebell swings; unbroken sets of each.
- Burpee pull-ups in under 1:15.
- All run efforts in under 1:30; fatigue from the other movements will impact the run significantly.
- Athletes can attempt today’s Hero workout Rx’d even if they will not achieve the intended stimulus as long as they can maintain sound mechanics.
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 📆
Join Kiya’s Team at the MORE THAN PINK Walk – Saturday, October 11 – 8:30 am
Our very own Kiya R. is a breast cancer survivor, and she’s inviting all of us to walk alongside her at the Susan G. Komen MORE THAN PINK Walk this October.
In 2023, Kiya was diagnosed with Triple Negative Breast Cancer at just 35 years old. With no family history, clean living, and an active lifestyle, the diagnosis came as a shock—but she faced it with strength and grace.
After 16 rounds of chemo, 30 rounds of radiation, a lumpectomy, and immunotherapy, she’s now cancer free and embracing a new chapter.
Now, she’s walking to raise awareness, support others, and help end breast cancer for good—and we can join her.
🗓 Saturday, October 11
📍 Symphony Park at SouthPark Mall – Charlotte, NC
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- 7:00 AM | Event site opens
- 8:30 AM | Opening Ceremonies
- 8:45 AM | Walk begins
- 10:00 AM | Post-Walk Celebration
This is more than just a walk—it’s a show of support, love, and community.
Whether you’re a survivor, know someone who’s been affected, or just want to stand with Kiya—we’d love for you to join the team.
Click here to register on Kiya’s team so you can walk with her or simply make a donation.
Let’s show up big for one of our own.
Let’s walk for Kiya.
Let’s walk for everyone impacted by breast cancer.
Note: This is the same day as Beers & Burpees but happens in the morning so you could still do both events if you want to.
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
