News & Notes 📰
🚨 Last chance to grab your CFLKW Comfort Colors tee! 🚨
Pre-order closes tonight (7/20)!
• Soft, vintage-style Comfort Colors
• Boxy, relaxed fit
• No reprints—limited run
• Save $5 by pre-ordering
Order now before they’re gone!
Also, here are the colors clarified:
Chambray = Light Blue
Blue Jean = Dark Blue
Chalky Mint = Teal
Bay = Grayish green
Order here: foreverfierce.com/products/crossfit-lake-wylie-july-2025-comfort-colors-tee
New O2 Flavors Are Here!
We’ve got some brand new O2 Waters in the fridge—and they’re absolutely delicious.
These aren’t like the regular O2 drinks you’re used to. Here’s what makes them different:
- No sugar
- Lower electrolytes
- No caffeine
- Fewer calories
- Light, refreshing taste
They’re perfect for everyday hydration—especially when plain water just doesn’t cut it.
✅ Tropical Pineapple is already a favorite
✅ Strawberry Lemonade is super refreshing
✅ And yes… we finally restocked Blackberry Currant—everyone’s favorite!
Grab one from the fridge and try it for yourself.
Let us know what you think—these are too good to miss.
🏡 Coach Wes + Shayna Are All Moved In! 🚛💪
Huge shoutout to Greg, Nikki, and Tracy R., for showing up strong and helping Coach Wes unload the truck in a blazing 44 minutes!
Teamwork like that is what makes CFLKW special.
We’re pumped to have Coach Wes joining the schedule soon—and can’t wait to see Shayna in class too!
Welcome to the family!
Workaround to Register for AMRAP 4 Autism – Saturday, August 23 @ 11 am! 💙
Let’s all try to stick together for this event!
If you haven’t signed up yet, register for the 11 AM heat.
If that one fills up, grab a spot in the 12 PM heat.
Important:
Don’t select a team when you register. There’s an issue with the team setup that hasn’t been resolved yet.
Once you’re registered, just send a quick email to:
📧 christy@autismstrong.org
📝 Ask her to move you to team CrossFit Lake Wylie
That’s it!
Let’s pack out the 11 AM heat and represent CFLKW strong!
Only 4 Spots Left! Free Sports Massages This Friday at the Gym 💥
Mikey Black from Carolina Movement Doc will be at the gym this Friday, July 25 from 7–10 AM giving FREE 15-minute sports massages to CFLKW members.
These aren’t spa massages—they’re focused, athlete-specific sessions to:
- Reduce soreness
- Improve mobility
- Speed up recovery
- Help you train pain-free
Only 4 spots left—grab yours now:
https://46734984.hs-sites.com/fyf-crossfit-lake-wylie-carolina-movement-doc
Don’t miss out—your body needs this!
🔟 Days Left to Get Your InBody Scan! 📊
The countdown is on—only 10 days left to get your free quarterly InBody scan!
📅 Last day: Wednesday, July 31
📍 Self-serve at the gym
Make sure you take advantage before the month ends!
Need help with 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!
Recent Member Wins 💪🏽🏆
- James R. checked in to 10 classes!
- Regan S. checked in to 10 classes!
- Ashley G. hit a deadlift PR of 6 @ 225 lbs!
- Ben F. hit a deadlift PR of 4 @ 405 lbs!
- Congratulations on all these snatch PRs!
- Greg F. – 150 lbs power
- Kenyate B. – 75 lbs
- Nikki S. – 90 lbs skwat
- Sarah M. – 90 lbs
- Sasha Z. – 115 lbs
- Stefani C. – 110 lbs
- Tracy R. – 135 lb skwat and power
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 🥳
- 7/24 Drew A.
- 7/24 Braden N.
- 7/26 Courtney R.
- 7/27 Kiya R.
CrossFit Lake Wylie Anniversaries 🤩
- 7/21 Nick H. – 2 years
- 7/22 Dani C. – 1 year
- 7/25 Marilyn L. – 1 year
- 7/25 William L. – 1 year
- 7/26 Tyler W. – 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.
Still Feeling Hungry After Meals?
You might be eating the right foods—but if you’re not present while eating, your body could be missing key hunger and fullness cues.
Mindless eating can lead to:
😐 Finishing meals without remembering what you ate
😵♀️ Eating past fullness
📱 Overeating while distracted by screens
🥱 Feeling unsatisfied, even after a full plate
Try these habits to stay present:
👉 Sit down to eat (not in the car or standing)
👉 Turn off the TV and put your phone away
👉 Take a few deep breaths before your first bite
👉 Pay attention to taste, texture, and how you feel
Your meals should leave you feeling satisfied—not stuffed, bloated, or still craving more.
Need guidance on your nutrition?
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: Today, we’ll take on Nancy, a classic CrossFit benchmark workout that tests your capacity during a higher-skill conditioning workout with up to 75 opportunities to improve your overhead squat mechanics.
Intended stimulus:
- Finish in 10:00-18:00; 12:00-16:00 for most athletes.
- Light overhead squat loading for sets of 5+ and no missed reps.
- Fast but consistent pace on the run efforts.
- Classic CrossFit + CAP Benchmark; retest from 3/3/25.
Tuesday: Today, you’ll take on a quick couplet of kettlebell swings and biking. While you’ll just have to tackle calories on the bike once, you’ll have to circle back to the swings.
Intended stimulus:
- Finish sub-8:00.
- Kettlebell swings in 3 sets or less and under 3:00.
- Bike in 1:30-2:00.
- Maintain pace through the second kettlebell swing set.
Wednesday: Today’s workout targets upper-body stamina and endurance while managing moderately challenging gymnastics skills: pull-ups and handstand push-ups.
Intended stimulus:
- Finish in 6:00-12:00 for most; sub-5:00 for advanced athletes.
- Pull-ups in 1-2 sets.
- Handstand push-ups in 1-2 sets.
- Compounding arm fatigue, but with push-pull combination and decreasing reps.
Thursday: Today’s workout is a longer-duration workout with rowing, hang squat cleans, and burpees that will challenge your endurance and stamina. Start at a moderate pace, and try to sustain it!
Intended stimulus:
- Finish in 18:00-24:00.
- Each row in :50-1:10.
- Light-to-moderate hang squat cleans in :45-1:15; 1-2 sets.
- Burpees in 1:15 or less; continuous movement.
Friday: Today’s workout is a classic heavy day with 5×5 deadlifts!
Intended stimulus:
- Heavy day relative to each athlete’s capacity.
- Increase loading across as many sets as possible while maintaining safety and proper mechanics.
- Last heavy deadlifts 4/8/25.
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
