News & Notes 📰
🤩 Coach Wes is Officially on the Schedule!
We’re pumped to have Coach Wes officially leading classes this week!
We’re excited for the energy, knowledge, and support he’s bringing to the team.
Make sure to say hey when you see him and help us welcome him to the CFLKW crew!
🎉 Coach Rachel is Back on the Floor!
Last week, Rachel (Coach Micah’s wife) coached her first class at CrossFit Lake Wylie—and she crushed it!
The class was full of energy, enthusiasm, and great coaching. Rachel is a Level 2 Trainer and is working on getting her coaching hours in to pursue her L3.
We’d love to see her on the schedule more often, so be sure to encourage her when you see her around the gym. 😜
Coach Rachel has a pretty good ring to it, don’t you think?
🙌🏽 Shoutout to Our Gym Ambassadors!
Last night we treated our current group of gym ambassadors to dinner as a small thank you for their 6-month term (even though not everyone could make it!).
Our ambassadors play a big role in helping new members feel welcome and supported from day one. They’re a key part of how we build such a strong and connected community at CrossFit Lake Wylie.
We’re so thankful for their time, effort, and positive energy over the last few months.
This past term’s ambassadors were:
- Sarah Mu.
- Stefani C.
- Rony M.
- Lucas A.
- Allison R.
- Mary W.
- Jagan S.
We’re now in the process of selecting our next round of ambassadors! Each term lasts 6 months, and ambassadors receive special perks during that time.
Stay tuned—you might be seeing some new faces stepping into that role soon!
🍑 Glute & Hamstring Workshop – Thursday, August 7 @ 6:30 PM
We’re canceling the 6:30 PM class on Thursday, August 7 and replacing it with something even better:
A Glute & Hamstring Workshop led by Dr. Scott Jablonka from Carolina Movement Doc!
This session is especially great if you deal with:
🔹 Low back pain
🔹 Tight hips or hamstrings
🔹 Trouble activating your glutes in workouts
Dr. Scott always brings practical tools and tips—and he’ll help you move better and feel better.
Don’t miss this one!
✅ Free for members
✅ Hands-on and interactive
✅ Sign up now to save your spot: glute-hamstring-workshop-crossfit-lakewylie-cmd
📣 Let’s Fill the 11 AM Heat for AMRAP 4 Autism – Saturday, August 23! 💙
We’re still encouraging everyone to sign up for the 11 AM heat so we can show up as a team!
If that heat is full, grab a spot in the 12 PM heat.
Quick Reminder:
When you register, don’t select a team—there’s still an issue with the team setup. Just register as an individual.
Then, just email:
📧 christy@autismstrong.org
📝 Let her know you’re with CrossFit Lake Wylie and she’ll add you to the team.
Let’s show up big and represent CFLKW together!
🗓 Date: Saturday, August 23
🤝 Grab a partner and get signed up!
🎟 Register here: https://give.amrap4autism.com/event/amrap-4-autism-charlotte-2025/e671526
💥 All Spots Filled for Free Sports Massages!
Big thanks to everyone who snagged a spot with Mikey Black from Carolina Movement Doc last Friday. We hope you walked away feeling some relief!
If you missed out, don’t worry—you can book an appointment with Mikey at his Cramerton location.
If you’re dealing with any nagging injuries, tightness, or pain that’s getting in the way of training, a focused sports massage could make a big difference. Mikey is incredibly skilled and does a great job helping athletes move and feel better.
📲 Click here to book an appointment with Mikey: https://www.carolinamovementdoc.com/sports-massage
⏳ 4 Days Left to Get Your InBody Scan! 📊
Time’s almost up—Thursday is your last chance to get your quarterly InBody scan done!
📅 Final day: Thursday, July 31
📍 Self-serve at the gym
After that, we pack up the machine until October.
Don’t miss it—get your scan in this week!
Need help understanding your results?
📲 Scan the QR code at the gym or click here.
💬 Want a full breakdown? Book a goal-setting session for a full review!
Recent Member Wins 💪🏽🏆
- Raiford G. checked in to 100 classes!
- Sonya L. checked in to 25 classes!
- Kieron T. checked in to 25 classes!
- Congratulations on all these Nancy PRs!
- Amy L. – 14:57 mins
- Stefani C. – 14:54 mins
- Brad G. – 15:16 mins
- Congratulations on all these deadlift PRs!
- Aaron D. – 5 @ 455 lbs
- Angie C. – 5 @ 105 lbs
- Anthony W. – 5 @ 275 lbs
- Binayak A. – 5 @ 143 lbs
- Brad G. – 5 @ 305 lbs
- Chris C. – 5 @ 315 lbs
- Danielle C. – 5 @ 205 lbs
- Greg F. – 5 @ 305 lbs
- Jagan S. – 5 @ 255 lbs
- Jenny K. – 5 @ 135 lbs
- JeriLynn Y. – 5 @ 110 lbs
- Jerry Y. – 5 @ 210 lbs
- Jesse B. – 5 @ 355 lbs
- Justin F. – 5 @ 345 lbs
- Justin K. – 5 @ 375 lbs
- Kenyate B. – 5 @ 130 lbs
- Kiya R. – 5 @ 205 lbs & 2 @ 225 lbs
- Lon A. – 5 @ 275 lbs
- Nicole T. – 5 @ 235 lbs
- Pravallika R. – 5 @ 140 lbs
- Raiford G. – 4 @ 300 lbs
- Rebecca F. – 5 @ 95 lbs
- Russ T. – 5 @ 205 lbs
- Sarah Mc. – 5 @ 135 lbs
- Sarah Mu. – 5 @ 195 lbs
- Sasha Z. – 5 @ 185 lbs
- Shayna R. – 5 @ 230 lbs
- Tabatha H. – 5 @ 155 lbs
- Tracy R. – 6 @ 325 lbs
- Vanessa F. – 5 @ 105 lbs
- Wesley R. – 5 @ 365 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 🥳
- 7/28 Alondra M.
- 7/30 Jesse B.
- 7/30 Marilyn L.
- 7/31 Thom A.
- 8/2 Allison R.
- 8/3 Nicole W.
CrossFit Lake Wylie Anniversaries 🤩
- 8/2 Sandeep J. – 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.
Muscle Going Down, Body Fat Going Up?
If your InBody results show a drop in muscle mass and a rise in body fat, one common reason is not eating enough to support your daily activity.
It’s a mistake many people make—especially when trying to “eat clean.”
But clean eating doesn’t always equal fat loss. If you’re under-eating, your body can start breaking down muscle for energy and holding onto fat.
👉 Training hard? You need to fuel for it.
👉 Moving more during the day? You need to eat more to match.
Don’t guess. Let’s look at your numbers and make a plan.
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, you’ll take on an AMRAP couplet of double-unders and shoulder presses.
Intended stimulus:
- 7-12 rounds.
- Double-unders in :15-:45.
- Shoulder presses unbroken for most of the workout.
- High demand on upper-body stamina at a moderate-to-heavy load.
Tuesday: Today, you’ll take on a couplet of bar muscle-ups and dumbbell-hold walking lunges.
Intended stimulus:
- Finish in 6:00-12:00; advanced athletes may go sub-5:00.
- Bar muscle-ups in 1-3 sets and less than 1:30.
- Lunges in :30-1:00.
- Advanced athletes push the pace, while intermediate and beginner athletes work on maintaining higher-skill movements at moderate volume.
Wednesday: Today’s workout is about sprinting on the bike, or any other machine you have to work with, as fast as you can.
Intended stimulus:
- :15-:30 per set.
- Sprint-conditioning workout.
- 1:5 work-to-rest ratio to allow for maximum power output.
- If possible, perform on either an Assault or Echo bike.
- Score is slowest time.
Thursday: Today, you’ll take on an AMRAP of air squats, sumo deadlift high pulls, and hand-release push-ups.
Intended stimulus:
- 2-4+ rounds per AMRAP.
- Air squats in :15-:30.
- Sumo deadlift high pulls in :20-:45 and 1-2 sets.
- Hand-release push-ups in :10-:45.
- Choose your own pace on this workout as long as you can maintain sound technique.
- Score is total reps completed. 1 round = 30 reps.
Friday: Today’s workout is a variation of Event 1 of the 2025 CrossFit Games: running and rowing!
Intended stimulus:
- Finish in 18:00-25:00.
- Each run effort in 6:00-10:00 for most.
- Row in 3:30-5:00 for most.
- Sprint version of the 2025 CrossFit Games Individual Event 1.
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
⏰
- 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
