News & Notes 📰
Community Cup Week is Here! 🏆
Here’s how it’ll run:
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Workouts are programmed for Monday, Tuesday, and Wednesday.
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Everyone will be doing them in class—whether you’re officially registered or not.
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If there are 2+ registered athletes in class, we’ll run two heats so registered athletes can be judged.
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We’ll have scorecards printed and ready for all registered athletes.
If you’re registered and not coming to class:
You’re responsible for:
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Finding a judge
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Doing the workout during open gym
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Making sure your score is submitted by Sunday, June 15
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Workouts can be done in any order—just get them done!
We appreciate everyone’s support, energy, and participation. Let’s make this week fun, challenging, and full of good vibes!
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.
If you’re eligible and haven’t registered, it’s not too late!
Here are our current registered athletes:
Advanced
- Alie K.
Intermediate
- Brad G.
- Kevin T.
Novice
- Christine B.
- Greg F.
- Marcus T.
- Tracy R.
Rookie
- Courtney R.
- Jesse B.
- Mary W.
- Sarah Mu.
- Skip L.
- Stefani C.
Bring a Friend Week is NEXT 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.
Recent Member Wins 💪🏽🏆
- Esther R. checked in to 250 classes!
- Jasmine M. checked in to 50 classes!
- Dwayne J. checked in to 50 classes!
- Jenny K. checked in to 50 classes!
- Brad G. hit a Diane PR time of 8:39!
- Esther R. hit a Diane PR time of 4:39!
- Mary W. got kipping handstand push-ups!
- Congratulations on all these back squat PRs!
- Alie K. 11 @ 155 lbs
- Alondra M. 10 @ 135 lbs
- Ashlee R. 10 @ 100 lbs
- Ben D. 10 @ 205 lbs
- Benjamin F. 10 @ 225 lbs
- Cecilia G. 10 @ 145 lbs
- Christine B. 10 @ 95 lbs
- Esther R. 10 @ 115 lbs
- Greg F. 10 @ 165 lbs
- JeriLynn Y. 10 @ 50 lbs
- Jerry Y. 10 @ 110 lbs
- Jesse B. 10 @ 240 lbs
- Justin K. 10 @ 275 lbs
- Kiya R. 10 @ 125 lbs
- Mary W. 10 @ 115 lbs
- Raiford G. 12 @ 165 lbs
- Raoul D. 10 @ 165 lbs
- Russ T. 10 @ 140 lbs
- Ryan G. 10 @ 215 lbs
- Sibele S. 10 @ 115 lbs
- Stefani C. 3 @ 135 lbs
- Tracey S. 10 @ 155 lbs
- Tracy R. 10 @ 190 lbs
- Vince C. 10 @ 205 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 🥳
- 6/9 Alyssa F.
CrossFit Lake Wylie Anniversaries 🤩
- 6/10 Aleida H. – 1 year
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 Sleep Affects Your Results
You can train hard and eat clean—but if your sleep is off, your results will be too.
Here’s why sleep matters:
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Helps your body recover and repair muscles
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Regulates hunger hormones (poor sleep = more cravings)
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Supports mental focus, mood, and energy
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Helps you manage stress better
Not getting enough? You’re more likely to:
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Store fat
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Lose muscle
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Feel sluggish in workouts
Start here:
👉 Aim for 7–9 hours of quality sleep a night
👉 Go to bed and wake up at the same time each day
👉 Limit screens 30–60 minutes before bed
👉 Keep your room dark and cool
Want support with recovery, energy, and daily habits?
Click here to book a nutrition or lifestyle consult today and we’ll help you build a routine that actually works.
— Coach Alie
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Why CrossFit Doesn’t Get Easier—And Why That’s a Good Thing
If you’ve been doing CrossFit for a while, you’ve probably noticed something:
The workouts don’t get easier.
That’s because you’re getting stronger, faster, and more capable—and the workouts keep meeting you at your level.
You lift more.
You move better.
You push harder.
Progress in CrossFit isn’t about coasting. It’s about rising to new challenges.
That’s the magic. You’re always evolving.
And you’re doing it with a community that’s right there with you.
I’ve been doing CrossFit for over 12 years, and I’m still getting stronger. I show up. I focus on hitting the intended stimulus.
And it works.
Progress comes from consistency—not perfection.
Keep showing up.
Keep chasing quality.
Your future self will thank you.
— 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: Community Cup Workout 1. This is a longer-duration test. We are doing box jump-overs, dumbbell snatches, and handstand push-ups!
Intended stimulus:
- Target 5-10 rounds for most.
- Moderate dumbbell loading.
- Choose workout level based on how you typically scale CAP workouts. If you completed the CrossFit Open this year, use the level you received to determine your workout level.
Tuesday: Community Cup Workout 2! This test will challenge your stamina and skills with short and intense interval work with toes-to-bars, overhead squats, calorie rowing, and chest-to-bar pull-ups.
Intended stimulus:
- Loading of the barbell should be light. This should allow you to complete your reps unbroken in each set.
- Complete toes-to-bars in 45 seconds or less.
- Athletes should have anywhere from :30-1:00 to perform max reps or calories.
- Choose workout level based on how you typically scale CAP workouts. If you completed the CrossFit Open this year, use the level you received to determine your category.
Wednesday: Community Cup Workout 3. This workout is going to be a heavy day with two different exercises: max front squat
and max hang power clean!
Intended stimulus:
- Heavy lifting test relative to your capacity.
- You will have 20 minutes. Spend as much or as little time on each lift as needed.
- Partner up with a friend of similar ability and work through each lift.
- Take the barbell out of a rack for the front squat.
Thursday: Today’s workout is a fast chipper, bookended by a couple of 400-meter runs. In the middle we’ve got ring dips, deadlifts, and double-DB step-ups.
Intended stimulus:
- Finish in 8:00-14:00.
- Each run in 2:15 or less.
- Ring dips in 3:00 or less.
- Light-to-moderate deadlifts; 3 sets or less.
- Dumbbell step-ups in 2 sets or less.
Friday: Today’s workout is all about moving quickly and beating the clock! We’re doing an EMOM with burpees and wall-ball shots.
Intended stimulus:
- Consistency and stamina-based effort.
- Choose a rep count that allows :10+ to rest each minute.
- Unbroken wall-ball shots.
- Workout ends if the work is not completed within the minute; all athletes stop at 15:00.
- Advanced athletes could try 10/10.
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
