News & Notes 📰
🔥 CFLKW Comfort Colors Tee Pre-Order Is LIVE! 🔥
Now through January 20
Our limited-edition CrossFit Lake Wylie tee is here—and trust us, you’re gonna want one.
This isn’t your average gym shirt.
We’re talking Comfort Colors — the soft, vintage-style tee that’s totally in right now.
Here’s why you’ll love it:
🧵 Ultra-Soft, High-Quality Cotton
100% ring-spun, garment-dyed cotton with that worn-in feel—gets better with every wash.
🏋️ Athletic, Relaxed Fit
Pre-shrunk, boxy fit that’s durable, roomy, and perfect for training or lounging.
⏳ Limited Drop – No Reprints
Once they’re gone, they’re gone. This tee will not be restocked.
💸 Pre-Order & Save $5
Pre-ordering locks in the lowest price!
We’ll have very limited extras at the gym after the order closes, and those will cost $5 more in-house.
Pre-order ends January 20—don’t miss out!
Order here: foreverfierce.com/products/crossfit-lake-wylie-july-2025-comfort-colors-tee
Broad Jump Friday Was a Hit! 🐸💥
What started as a simple broad jump challenge turned into one of the most fun parts of class last week!
Turns out, a little friendly competition (especially with your gym rival 👀) goes a long way.
But the best part? Most people weren’t trying to beat anyone else—they were just trying to beat themselves… and they did!
💣 Jumps kept getting longer
💯 Energy was high
🔥 Even our masters athletes jumped in and crushed it!
Big congrats to Dwayne J. for the longest jump of the day:
111.75 inches — that’s 9.31 feet!
The tape is still on the floor, so if you missed the challenge, you’ve still got a shot this week.
Go take a few jumps and see what you’ve got!
Let’s Help Coach Wes + Shayna Move In! 🚛💪
Big news—Coach Wes and his wife Shayna are officially moving here this Friday!
To give them a warm CFLKW welcome, we’re rallying the crew to help them move in on Saturday, July 19.
You know how we do… consider this a team workout:
For time: Unload the truck + get them settled! 😄
We’ll aim to start early in the morning to beat the heat.
If you’re available to help, text Alie and she’ll send you the address.
Let’s show up strong and make this move quick and easy for our newest coach and gym family members!
Thanks in advance—we’ve got the best crew around! 💙
2 Weeks + 4 Days Left to Get Your InBody Scan! 📊
We’re halfway through July, and there’s still time to get your free quarterly InBody scan—but don’t wait!
📅 Available: Now through Wednesday, July 31
📍 Location: At the gym, ready for you to use
We’ve already seen some amazing progress, and we’d love to see more of you take advantage of this!
Reminders:
✔️ Best time to scan: Early morning, before eating or drinking
⚠️ Not for use if you have a pacemaker or life support device
⏳ Self-service: The machine is on and ready—just follow the instructions
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!
Keep crushing it—let’s finish July strong! 💪
Recent Member Wins 💪🏽🏆
- Rachel M. checked in to 10 classes!
- Christine B. checked in to 500 classes!
- Sibele S. checked in to 250 classes!
- Jerilynn Y. checked in to 50 classes!
- Jerry Y. checked in to 50 classes!
- Ty P. checked in to 10 classes!
- Binayak checked in to 50 classes!
- Rachel P. checked in to 250 classes!
- Micah P. checked in to 25 classes!
- Justin K. hit a 345 lb 5-rep max deadlift!
- Kenyate B. hit a 65 lb 1-rep max power clean!
- Courtney R. hit a 202 lb 1-rep max deadlift!
- Congratulations on all these thruster PRs!
- Angie C. – 3 @ 25 lbs
- Anthony W. – 1 @ 125 lbs
- Cain V. – 1 @ 215 lbs
- Ceci G. – 1 @ 115 lbs
- Christine B. – 1 @ 110 lbs
- Dawn C. – 1 @ 55 lbs
- Jagan S. – 1 @ 185 lbs
- Jenny K. – 1 @ 70 lbs
- Jesse B. – 1 @ 180 lbs
- Jessica S. – 1 @ 95 lbs
- Justin K. – 1 @ 200 lbs
- Kenyate B. – 1 @ 105 lbs
- Kiya R. – 1 @ 100 lbs
- Marcus T. – 1 @ 185 lbs
- Mary W. – 1 @ 105 lbs
- Nicole T. – 1 @ 155 lbs
- Rachel M. – 1@ 65 lbs
- Rachel P. – 1 @ 100 lbs
- Reagan S. – 1 @ 50 lbs
- Ryan G. – 1 @ 185 lbs
- Sibele S. – 1 @ 115 lbs
- Sonya L. – 1 @ 55 lbs
- Stefani C. – 1 @ 150 lbs
- Tabatha H. – 1 @ 115 lbs
- Ty P. – 1 @ 145 lbs
- Zachary D. – 1 @ 175 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 🥳
- 7/15 Alie K.
- 7/19 Ashlee R.
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.
Are You Eating Too Fast?
You may be eating enough—but if you’re rushing through meals, your body might not be getting the full benefit.
Eating too fast can lead to:
🥴 Poor digestion
🍔 Overeating
😵💫 Feeling overly full, bloated, or sluggish
🤷♀️ Not feeling satisfied even after a meal
Try these simple habits:
👉 Put your fork down between bites
👉 Chew your food thoroughly
👉 Take 15–20 minutes to eat your meal
👉 Eat without distractions (yes, that means phones!)
Slowing down helps your brain catch up with your stomach—so you’re more likely to eat the right amount and feel good after.
Need help building better habits around food?
Click here to book a consult.
— Coach Alie
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Programming Summary 🏋🏽♂️
Monday: This bodyweight workout of running, toes-to-bars, and wall walks will challenge your core stamina in different ways.
Intended stimulus:
- Finish in 12:00-18:00.
- Moderate time domain pyramid-style workout.
- Run efforts in 2:15 or less.
- 3+ wall walks per minute.
- Toes-to-bars in 3:00 or less.
Tuesday: Today, we have a workout with a lot of movement interference, so note that each movement will make the others more difficult to perform. We are doing KB goblet squats, legless rope climbs, single-arm KB box step-ups, and strict pull-ups.
Intended stimulus:
- Finish in 9:00-15:00.
- 3:00 or less per round.
- Unbroken goblet squats.
- Alternate hands as needed on the kettlebell box step-ups.
Wednesday:Today’s workout is a heavy day building to a 1-rep max snatch.
Intended stimulus:
- CAP benchmark retest from January.
- 6-10 heavy lifts.
- Increase loading across each lift as you are able.
- Compare to 1/22/25.
Thursday: Today, you’ll take on an AMRAP triplet complete with running, farmers carries, and plank holds.
Intended stimulus:
- 4-6+ rounds.
- Run efforts in 1:15 or less.
- Farmers carry and plank hold efforts in 2 sets or less.
Friday: Today, we have a fun triplet that combines fast barbell work and even faster gymnastics: hang power cleans, thrusters, and lateral burpees over the bar.
Intended stimulus:
- Finish in 5:00-10:00.
- Light-to-moderate barbell loading.
- Hang power cleans and thrusters each in 2 sets or less.
- Each round in 3:00 or less.
- Repeat from 8/9/24.
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 📆
Fix Yoself – Free Sports Massages on Friday, July 25 @ 7-10 am! 👐🔥
It’s time to Fix Yoself!
Mikey Black from Carolina Movement Doc is coming to the gym on Friday, July 25 from 7–10 AM to hook you up with FREE sports massages—just for being a CFLKW member.
Mikey is a skilled therapist who works with athletes just like you—and he knows how to find those problem spots fast.
These aren’t your typical deep-tissue spa massages.
They’re short, targeted sports massages focused on:
- Reduce soreness
- Improve mobility
- Speed up recovery
- Help you train pain-free
💥 Sign up for your free 15-minute massage here:
https://46734984.hs-sites.com/fyf-crossfit-lake-wylie-carolina-movement-doc
SPOTS ARE LIMITED!!
You don’t want to miss this. Your body will thank you.
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
⏰
- 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 Appreciation Week – Monday, November 10 – Friday, November 14
Member Appreciation Week is back!! This is where we dedicate an entire week to celebrate you and show our appreciation for your support of CrossFit Lake Wylie! Each day will feature something special, and we can’t wait to make this week all about YOU.
More details to come!
Friendsgiving – Saturday, November 15 @ 6 pm
Join us for our annual Friendsgiving Party!
Location: TBD
More details to come!
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
