News & Notes 📰
Saturday Schedule Update – Two Classes!
We’re trying something new on Saturdays! We’ll be offering two CrossFit classes:
- 8:00 am
- 9:00 am
That means no more 9 am Open Gym for now. Instead, you’ll have another chance to hit a full coached class.
This is a trial run, just like our Strength class schedule. If both class times have strong attendance, we’ll keep the change.
So make it count—show up and help us make the case to keep both Saturday classes on the schedule!
Strength & Motion – Week 2 Update!
We’re officially one week in, and it was a huge success—
🔥 13 athletes in the first class
🔥 12 in the second
Let’s keep the momentum going!
Also, we are considering having two coaches in these classes to provide even more support and give you the best experience.
🗓 Mondays & Wednesdays at 4:30 PM
💪 Coach-led, focused on building real strength and better movement
📆 Free for all members during this 7-week trial
We appreciate your patience as we fine-tune the flow and layout of these classes.
Going forward, the focus will be on the Deadlift and Clean & Jerk.
Each session hits a different lift or movement pattern, giving you more time to improve technique, build strength, and move with purpose.
Perfect for:
✔ Experienced athletes wanting more structure
✔ Newer athletes looking to build confidence under the bar
Just a reminder:
👉 There is no more 4:30 PM Open Gym on Tuesdays, Thursdays, or Fridays.
Want to keep Strength & Motion on the schedule?
Show up and train. Your attendance decides its future.
See you at 4:30!
Gym Whiteboard + Kettlebell Rack Updates – Huge Thanks to Nikki! 🙌
You will notice some fresh updates around the gym this week:
✅ Cleaned and relabeled whiteboard at the front
✅ Updated Committed Club and Lifetime Check Ins board
✅ Relabeled kettlebell rack with the correct color coding (finally matching our freshly painted bells!)
This has been on our list since repainting the kettlebells, and we finally knocked it out (sorry it took so long!).
A massive THANK YOU to Nikki, who spent two full days helping make it all happen.
She brought all the supplies, gave up her weekend, and went all-in on helping us clean, organize, and relabel everything.
I’m so grateful for her time, her energy, and her willingness to jump in and help the gym look and feel better for everyone.
Next time you see Nikki—tell her thank you! 💙
Also, we ordered a new clock which should arrive Monday. So we’ll just need to deal with the clock on the counter for a day as we wait for the new one. We will install the new one on the wall as soon as it arrives!
Before:
After:
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 💪🏽🏆
- Heidy B. checked in to 10 classes!
- Anthony checked in to 10 classes!
- Kiya R. got her first rope climb and her first pull-up!
- Dwayne J. linked 10 toes-to-bars!
- Katherine J. hit a 105 lb clean & jerk!
- Tracy R. hit a 185 lb clean & jerk!
- Congratulations on all these max back squat PRs!
- Anthony W. – 3 @ 165 lbs
- Ashanti L. – 3 @ 315 lbs
- Ashlee R. – 3 @ 130 lbs
- Ashley P. – 3 @ 110 lbs
- Benjamin F. – 3@ 295 lbs
- Binayak A. – 3 @ 135 lbs
- Bret B. – 3 @ 205 lbs
- Dwayne J. – 3 @ 195 lbs
- James R. – 3 @ 135 lbs
- Janiece J. – 3 @ 130 lbs
- JeriLynn Y. – 3 @ 55 lbs
- Jerry Y. – 3 @ 155 lbs
- Jesse B. – 3 @ 295 lbs
- Justin K. – 3 @ 365 lbs & 2 @ 375 lbs
- Kenyate B. – 3 @ 150 lbs
- Kiya R. – 3 @ 150 lbs
- Marcus T. – 3 @ 265 lbs
- Nick H. – 3 @ 225 lbs & 2 @ 235 lbs
- Nikki S. – 1 @ 170 lbs
- Russ T. – 3 @ 165 lbs
- Ryan G. – 3 @ 245 lbs
- Sibele S. – 3 @ 175 lbs
- Sonya L. – 5 @ 55 lbs
- Tracy R. – 3 @ 265 lbs
- Ty P. – 3 @ 215 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 🥳
- 7/8 Tabatha H.
- 7/12 Stefani C.
- 7/12 Tara B.
- 7/13 Jagan S.
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 Enough?
If you’re feeling tired, sore all the time, or not seeing results—it might not be overtraining.
It might be under-eating.
Your body needs fuel to recover, build muscle, and stay energized.
Signs you might not be eating enough:
🍽️ Low energy or poor mood
💤 Trouble sleeping
🏋️♂️ Strength gains have stalled
📉 Feeling rundown or getting sick more often
Here’s how to fix it:
👉 Don’t skip meals
👉 Eat protein at every meal
👉 Add carbs around your workouts
👉 Track your intake for a few days to see where you’re at
Training hard without enough food is like trying to drive on empty.
In addition, if your InBody scan shows a loss of muscle mass and an increase in body fat, this is also likely due to under-eating.
Need help figuring out what’s right for you?
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’s workout is a doozy where you’ll go back and forth between the rower and barbell power cleans. Before the workout you’re building to a heavy set of 2 touch-and-go cleans.
Intended stimulus:
- Finish in 9:00-14:00; potentially faster for advanced athletes.
- Heavy power cleans at a high heart rate; touch-and-go reps or fast singles.
- Push the pace on the rower.
- Interference with the row and clean combination.
Tuesday: This fast-paced workout combines 3 low-skill movements: push-ups, sit-ups, and single unders.
Intended stimulus:
- 7+ rounds.
- 1 round every :90-2:00.
- This workout combines 3 low-skill movements, which should allow for a fast pace.
Wednesday: Today, you’ll take on a couplet that combines 2 relatively simple, yet challenging movements: echo bike and pull-ups.
Intended stimulus:
- Finish in 7:00-11:00.
- Bike efforts in 2:30 or less; push the pace.
- Pull-ups in 1-2 sets.
- Advanced athletes can scale up to strict pull-ups for an additional challenge.
Thursday: Today’s heavy day offers an opportunity to take a step back from the intensity of the last few days, while still offering a chance for you to work on getting stronger and faster! Build to a 1-rep-max thruster for most athletes.
Intended stimulus:
- Take the load from the rack.
- All sets at 75% of 1-rep max or heavier for most athletes.
- Beginner athletes will perform lighter sets of 3 to establish sound and consistent mechanics.
- Rest at least 3:00 between sets.
- Compare to 12/11/24 (similar).
Friday: Today, you’ll take on a workout that combines a high-skill gymnastics movement (ring muscle-ups) with high box jump-overs.
Intended stimulus:
- Finish in 7:00-11:00; sub-5:00 for advanced athletes.
- High-skill gymnastics movement paired with high box jump-overs.
- Minimal interference from the jumps should allow for unbroken sets of muscle-ups for at least the first few rounds.
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 Thursday, July 25 @ 7-10 am! 👐🔥
It’s time to Fix Yoself!
Mikey Black from Carolina Movement Doc is coming to the gym on Thursday, 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
💥 Show up to your regular morning class
💥 Or swing by anytime between 7–10 AM
Just show up and get fixed.
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
