8/18/25 CrossFit Lake Wylie Newsletter

News & Notes 📰

Coaches’ Weekend at The Gymnastics Course 🤸🏼‍♀️

This past weekend, our entire coaching staff attended The Gymnastics Course (TGC)—and it was absolutely amazing. It was a time for us to connect, grow, and challenge ourselves both as athletes and as coaches.

The Gymnastics Course is a professional development seminar led by expert-level coaches from around the world. Over two interactive days, we worked through basic, intermediate, and advanced gymnastics movements—learning, practicing, and teaching them until we could confidently understand how to spot and coach them safely at any level. The course also covered gymnastics programming and how to apply these principles to build strength, core control, and spatial awareness, all of which improve fitness and CrossFit performance.

Now, let’s be real for a second. We’ve never spotted each other so much, been so physically close, or shared so much sweat in our lives. Add in the fact that the gym we were in didn’t have air conditioning—something we’re definitely not used to—and you can imagine the level of “team bonding” that went on. 😅

Seminars like this are always humbling. They remind us of how high the standard truly is for CrossFit coaches. My goal, both as owner and coach, is to always chase that standard and to surround myself with coaches who are eager to do the same. Why? Because raising our level as coaches means delivering better results for you, our members—and you are the reason we do everything we do.

Here’s what our coaches had to say about their biggest takeaways from the weekend:

• Christine: “TGC gave me a renewed focus on going BACK TO THE BASICS and building the foundations of strength, mobility, and shapes before progressing to higher skill movements.”
• Greg: “My takeaway is to personally be able to develop more virtuous in gymnastics movements. From a coaching perspective, it’s to sprinkle more of the gymnastic movements and methods into warmups and better spotting members through some new progressions.”
• Brad: “Not only was it super fun learning and bonding with all the coaches, but unlearning what we’ve been taught about bodyweight movements and learning what it means to move with virtuosity was invaluable. I know that these gymnastics rules and principles can be applied to our gym community and be used as a foundation to build upon and help everyone move and live better.”
• Wes: “This course really helped me identify where my athletes are in their abilities and how to better guide them to improvement. It truly raised my standards as a coach, and even showed me that what I’ve been calling a ‘kip swing’ all this time wasn’t quite correct.”

We’re excited to start applying what we learned into your classes. Expect to see some new progressions, refined coaching, and plenty of opportunities to build solid foundations that will make you stronger, more skilled, and more confident in your movement.

Specialty Classes Update 🤩

Our new Strength & Motion class on Mondays and Wednesdays at 4:30 pm has been a big hit—thank you to everyone who jumped in! We’re excited to announce that both of these classes are here to stay.

• Last cycle, we focused on deadlifts and clean & jerk.

• This new cycle, we’ll be building strength in the snatch and back squat.

We’re also adding a third specialty class on a trial basis: Skill & Stamina on Fridays at 4:30 pm.

• This class will focus on improving gymnastics foundations and strength.

• We’ll also work on building cardiovascular stamina and endurance.

We’re excited to test this new class, especially with the skills and drills we picked up at the recent gymnastics seminar. Give it a try and let us know what you think—your feedback will help us decide if it becomes a permanent part of the schedule.

A Thank You to Coach Micah

I want to let you know that Coach Micah has decided to step away from his role as Head Coach at CrossFit Lake Wylie. His last official day will be Thursday, August 28, 2025.

Micah recently started a full-time job, and he’s making the thoughtful choice to focus on his career. From the moment he joined our team, he jumped in with energy, focus, and care. He helped our coaching staff grow, resolve challenges, and sharpen their skills—making our classes better for every member who walks through our doors.

Personally, I am so grateful for the leadership and help he brought to the gym. Micah has strengthened our team, supported our members, and delivered some very energetic classes. Our team is better because he was here.

He’ll still be around for the next two weeks, so please take a moment to thank him and wish him all the best in this next chapter.

— Alie

Gym Updates & Improvements

We’ve been busy making some updates around the gym to keep things running smoothly and looking sharp:

• Bathrooms: The broken soap dispensers have been replaced with new ones.

• Ropes: A new rope to replace the one by the front door will be installed soon.

• Gym Organization: Coach Wes has been rearranging and tidying things up. He even numbered the rig to make sure J-hooks always go in the right hole!

• Med Balls: We finally put covers on the 8 lb and 12 lb balls.

• Safety: A new emergency kit is now available in the cubbies at the front.

• Back Shelves: We’re planning to reorganize the back shelves soon to make more space.

For Members:
We are selling the black sandbags (in front of the boxes) for $25 each, first come, first serve. Payments accepted via cash, Venmo, or PayPal to Alie.

Thanks for helping us keep the gym organized, safe, and ready for every workout!

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Recent Member Wins 💪🏽🏆

• Vanessa F. checked in to 10 classes!
• Ashlee R. checked in to 50 classes!
• Reagan S. checked in to 25 classes!
• Wes R. checked in to 25 classes!
• Ryan G. checked in to 100 classes!
• Aaron W. checked in to 25 classes!
• Nikki S. reached a superior level VO2 Max of 45!
• Mary W. did 3 unbroken toes-to-bars!
• Anthony W. got a ring muscle up!
• Congratulations on these 1 rep max deadlift PRs!
  • Kiya R. 245 lbs
  • Ashley G. 265 lbs
  • Nick H. 367 lbs
  • Shayna R. 285 lbs (10 lb PR)
  • Justin K. 450 lbs
• Congratulations on these 5 x 5 backsquat PRs!
  • Alondra M. 5 @ 175 lbs
  • Amy L. 5 @ 130 lbs
  • Angie C. 5 @ 40 lbs
  • Anthony W. 5 @ 185 lbs
  • Ashley G. 5 @ 135 lbs
  • Benjamin F. 5 @ 275 lbs
  • Cecilia G. 5 @ 165 lbs
  • Christine B. 5 @ 125 lbs
  • Courtney R. 5 @ 140 lbs
  • Greg F. 5 @ 220 lbs
  • Jesse B. 5 @ 275 lbs
  • Justin K. 5 @ 345 lbs
  • Kenyate B. 5 @ 130 lbs
  • Lucas A. 5 @ 225 lbs
  • Nicole T. 5 @ 205 lbs
  • Raiford G. 10 @ 170 lbs
  • Reagan S. 5 @ 80 lbs
  • Russ T. 5 @ 165 lbs
  • Sasha Z. 5 @ 175 lbs
  • Shayna R. 5 @ 190 lbs
  • Sibele S. 5 @ 155 lbs
  • Stefani C. 5 @ 180 lbs
  • Tabatha H. 5 @ 175 lbs
  • Vanessa F. 5 @ 75 lbs
  • Wesley R. 5 @ 345 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!

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Birthdays this Week 🥳

• 8/20 Meredith M.

CrossFit Lake Wylie Anniversaries 🤩

• None this week

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Nutrition & Wellness 🥑🧘🏽‍♀️🛌 

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Tell Me About CrossFit 📚👩🏻‍🏫

CrossFit is constantly varied, functional movement executed at high intensity.

One Workout a Day: The Original CrossFit

CrossFit was built on the idea of one workout a day. That’s all you need when the program is designed with intensity and variance.

What’s become common now is a “strength piece + workout” every day. That style comes from competitor training programs—Mayhem, PRVN, CompTrain—that were written for athletes training 2–3 times per day. When you scale that volume down to the average person and mash it into one class, it waters down what CrossFit was meant to be.

True CrossFit:

• Prioritizes intensity over volume
• Balances strength, conditioning, and skill across days, not crammed into one
• Builds fitness that lasts, without overtraining

One workout a day might sound “too simple,” but it’s exactly why it works—and why people who stick to it stay healthy, consistent, and strong for years.

👉 Trust the program. One workout a day is enough. Remember, the goal is longevity!

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Programming Summary 🏋🏽‍♂️

August Programming Focus

This month, we’re shifting the focus to Olympic lifting—with an emphasis on lighter loads and larger sets.

You’ll see more workouts that challenge you to hang on to the barbell and move efficiently through unbroken reps. The goal is to build better movement patterns, barbell control, and cycling mechanics.

We’ll also be hitting some classic CAP benchmarks this month:

• Grace
• Open Workout 18.1
• Andi
• Fight Gone Bad

Get ready to move well, move often, and have fun with it.

Monday: In today’s workout, you have five intervals where you must complete the rowing task before you can begin working toward your score of max kettlebell swings.

Intended stimulus:

• Row efforts in 2:30 or less for :30+ for swings.
• 10+ reps/round.

Tuesday: Today’s workout is a fast, gymnastics couplet of single-leg squats and toes-to-bars.

Intended stimulus:

• Finish in 10:00-13:00.
• First set of single-leg squats in 2:00 or less; continuous movement.
• First set of toes-to-bars in 3:00 or less; sets of 5+.

Wednesday: Today, you’ll take on a heavy day with a twist! Increase load for the clean complex across 10 rounds with biking worked in.

Intended stimulus:

• Score is heaviest load lifted for the complex.
• Athlete’s choice of load.

Thursday: Today’s workout is fast and spicy with running and box jump-overs!

Intended stimulus:

• Finish in 10:00-15:00.
• Run efforts in 1:15 or less.
• Box jump-overs in 1:15 or less.

Friday: Today’s workout is a retest of a newer CrossFit benchmark, Andi. We last completed this workout on April 16, 2025, as a CAP benchmark. Now, four months later, you have an opportunity to test your fitness by seeing if you can improve your time!

Intended stimulus:

• Finish in 20:00-25:00.
• Light, high-rep, and fast-paced sets.
• Fatigue from the overall volume, not loading.
• CAP benchmark for August.
• Compare to 4/16/25.

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! 😎

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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 15^th 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!

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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