News & Notes 📰
Upcoming gym schedule updates
Wednesday, July 3 – No 8 am open gym due to our monthly coaches meeting.
Thursday, July 4 – Holiday schedule: We will only have 8 am class and 9 am open gym.
Get Your Free Quarterly InBody Scan in July
It’s time for 3rd quarter InBody scans! Tracking your fitness progress with an InBody scan provides valuable insights into your body composition, helping you make informed decisions to optimize your training and achieve your goals more effectively.
Here’s everything you need to know:
Key Points:
- Free Quarterly Scans: Each member is entitled to one free InBody scan every quarter.
- July Availability: You have the entire month of July to complete your scan.
- No Appointment Needed: Scans can be done anytime in July without an appointment.
- Pre-Class Requirement: Ensure you complete your scan before your class starts.
- Use Your Phone Number: You must use your phone number as your ID to pull up past results for comparison.
- Information Access: Scan the QR code on the shelf to understand your scan results.
Preparation for Accurate Results:
- Remove Socks: Make sure to remove any socks, stockings, and items from your pockets.
- Stand Upright: Stand upright for about 5 minutes before testing.
- Avoid Food and Exercise: Do not eat or exercise before testing.
- Bathroom Use: Use the bathroom before testing.
- Morning Testing: Aim to take the test in the morning for the best results.
Testing under similar conditions will enhance reproducibility when comparing tests.
Important Note: Individuals with medical implant devices such as pacemakers, or essential support devices such as patient monitoring systems, must not take the test.
Make the most of this opportunity to track your progress and optimize your training!
Member Spotlight: Rob’s Big Win!
We are thrilled to celebrate one of our own, Rob, who achieved an incredible milestone on June 26. Rob, who has been racing in the Porsche Club of America (PCA) online/virtual racing series for three years, secured his first official win and his first official podium finish!
For those unfamiliar, the PCA is an organization that brings together Porsche enthusiasts to enjoy various racing events, social activities, and technical sessions. It’s a community driven by passion for high-performance cars and motorsport excellence.
Rob live streams his races on Facebook and other channels, and it’s pretty cool to watch. We actually got to see him win his first race the other night! Despite these races often being late at night, Rob is still dedicated enough to show up consistently at 6 AM to get his workout in.
Keep up the great work, Rob – we can’t wait to see what you accomplish next in your PCA league and in the gym!
Bring a Friend Week – Monday, July 15 – Saturday, July 20
CrossFit is fun, but it’s even better with friends! From July 15th through the 20th, you have the chance to bring a friend—or as many friends as you want—to experience CrossFit with you, completely free all week!
Rest assured, we will ensure that all the workouts this week are accessible and not too technical for beginners, while still offering a challenge for our seasoned members.
Here’s the exciting part: if your friend signs up for a membership, you’ll receive $65 cash, and your friend will get $65 off their first month! 🤩💵💰
Please share this link with your friends to sign up.
- Invite as many friends as you’d like.
- They can attend as many classes as they want.
- They don’t have to attend the same class as you.
Once your friends sign up, we will send them instructions on how to reserve and check in to classes. Let’s make this week exciting and welcoming for everyone!
AMRAP 4 Autism – Saturday, August 3, 10 am heat (preferably)
CrossFit Lake Wylie has been proudly supporting AMRAP 4 Autism for many years, and we invite you to join us again this year. Mark your calendars for Saturday, August 3rd, and sign up for the 10 AM heat to participate in this meaningful event. If 10 AM sells out, then register for 11 AM!
Celebrate the 11th anniversary of AMRAP 4 Autism with us as we #giveback to children with autism at CrossFit Mecklenburg. Let’s come together to make a difference and show our support for this incredible cause. Gather your team of two, bring your energy, and be a part of something special!
Our goal as a gym is to raise a minimum of $500, but we aim to raise as much as possible!
We’ve already created a team, so be sure to click “Join a Team” and look for CrossFit Lake Wylie when registering.
With your ticket purchase, you’ll receive a T-shirt, plus your choice of donuts and coffee or a BBQ plate and a beer. It’s a fantastic event, and when we’re done, we get to hang out at a local brewery!
Don’t miss out – sign up today!
June Sit-Ups Challenge
Accumulate 1500 sit-ups in the month of June. You can do any variation or modification of a sit-up and switch the variation/modification as much as you’d like. Sit-ups you do in any workout count towards your total. Refer to the PushPress app for more details.
Today is the last day left and here are the top 5 results (as of Saturday)!
July Jump Rope Challenge
For the month of July, your challenge is to accumulate 5000 jump rope reps! You can use any jump rope technique and switch it up as much as you’d like. Reps you do in any workout count towards your total.
Be sure to log your reps in PushPress. Go to Workouts > Change the drop-down menu to July Jump Rope Challenge. The challenge starts on July 1!
This is not an all-inclusive list:
- Single Unders
- Double Unders
- Triple Unders
- Crossovers
- High Knees
- Side-to-Side Jumps
- Boxer Step
- Running in Place
- Criss-Cross
- Single-Leg Hops
5000 reps / 31 days = approximately 162 reps per day
You don’t have to do all 162 reps at the same time or each day. It doesn’t matter how you get your reps done as long as you get them done! You can also choose to take rest days and just do more reps on other days. It’s up to you!
Let’s see who can reach 5000 jump rope reps in July!
Recent Member Wins 💪🏽🏆
- Sibele S. checked in to 50 classes.
- Kirk S. checked in to 250 classes.
- Meagan S. checked in to 50 classes.
- Matt C. checked in to 10 classes.
- Alyssa F. checked in to 25 classes.
- Ciara F. checked in to 25 classes.
- Lucas A. did 15+ double unders.
- TJ hit a 105 lb power clean PR.
- Dawn C. hit an 80 lb push jerk PR.
- Ali W. completed an ironman.
- Alyssa F. did box jumps for the entire workout Operation Red Wings.
- Doug W. hit a 245 lb deadlift PR.
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 🥳
- 7/4 Brad C.
- 7/4 Aleida H.
- 7/5 Sarah Mc.
- 7/6 Rob N.
CrossFit Lake Wylie Anniversaries 🤩
- 7/6/2 Ali W. – 2 years
Nutrition & Wellness 🥑🧘🏽♀️🛌
Sleep, Eat, Move, Thrive: Achieve Your Goals with Holistic Coaching
(Support and accountability are key)
Feeling stuck on your journey towards reaching your goals?
Many people struggle to navigate the complexities of achieving lasting change. Research shows that riding a diet roller coaster makes it 50% harder to reach your goals and 50% easier to backslide.
Here’s where I come in as your holistic support and accountability coach.
Why Holistic?
Traditional approaches often tackle goals in isolation. But neglecting other areas of your life, like sleep, stress, mindset, and even daily movement, can sabotage your best efforts. My approach addresses the entire picture, creating a sustainable foundation for success.
Here’s how I can help you achieve your goals with a holistic framework:
- Sleep: We’ll identify and address any sleep disruptions that might be hindering your progress. A well-rested you is a more energized and focused you.
- Stress Management: Feeling overwhelmed? We’ll develop healthy coping mechanisms to combat stress and keep you on track.
- Support System: Let’s build a supportive network that keeps you motivated and accountable. You won’t be doing it alone.
- Nutrition: We’ll create a personalized nutrition plan that fuels your body and mind for optimal performance.
- Daily Movement: Discover a movement routine you actually enjoy – it’s not just about the gym. Regular activity boosts energy levels and mental clarity.
- Mindset: Develop a positive and growth-oriented mindset to overcome challenges and embrace opportunities.
Imagine achieving your goals:
- Feeling energized and focused throughout the day.
- Managing stress effectively and staying calm under pressure.
- Having a solid support system that motivates and believes in you.
- Fueling your body with nutritious foods that enhance your performance.
- Finding joy in movement and incorporating it into your daily routine.
- Cultivating a positive mindset to crush any obstacle!
Are you ready to adjust your lifestyle and achieve your goals? I’ll provide the personalized guidance and support you need to create lasting change.
Schedule a free consultation to discuss your goals and see how my holistic coaching approach can help you reach them!
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Why we share our scores at the whiteboard.
“We’re celebrating that we’re doing something together that is wildly uncomfortable and hard, and makes us feel weak and vulnerable. And we’re coming together to say that we’re all proud of each other.” —Denise Thomas, CF-L4
At CrossFit Lake Wylie, we post scores to track progress and celebrate effort. Whether you hit Rx or scaled, what truly matters is the dedication and hard work you put into each workout. Your journey and improvement are what count, so give your best every time and take pride in your achievements!
Programming Summary 🏋🏽♂️
- Welcome to July! This month we focus on going heavy and practicing high-skill gymnastics including wall walks, handstand walks, handstand push-ups, muscle-ups, and legless rope climbs.
- Expect to see partner variations of the Hero workouts, Morrison and Small.
- Have fun with the classic benchmark workouts, The Chief, Power Amanda, Mary, and Isabel.
Monday: Today’s workout is the classic CrossFit benchmark Amanda (ring muscle-ups and squat snatches), but with a twist! You’ll perform power snatches instead of squat snatches. Before the workout you’re doing 4 sets of 3 touch-and-go power snatches building to a heavy set of 3.
Intended stimulus:
- High-skill couplet that packs a surprising metabolic punch.
- Finish in 6:00-10:00; advanced athletes closer to 4:00.
- Muscle-ups in 3 sets or less and in under 2:00 per round.
- Moderate snatch load allowing for unbroken reps or fast singles with a rep every :15 or less.
Tuesday: Today’s workout is about testing your handstand walking skill with slightly fatigued shoulders as you build to a heavy 5-rep bench press.
Intended stimulus:
- Heavy bench press relative to each athlete followed by a 25-250-ft or further handstand walk or variation.
- Gymnastics skill day with a bench press appetizer.
Wednesday: Build to a heavy 1 squat clean + 2 front squats before the workout. Then, a triplet of running, double-unders and front squats.
Intended stimulus:
- Finish in 12:00-18:00; advanced athletes may be able to go faster.
- Target pace of 2:00-2:30 per run, with some potentially running a bit faster.
- 2:00 max of double-unders attempts per round; advanced athletes should push to complete unbroken sets in under 1:00.
- Heavy front squats in 1-3 sets, and in no more than 1:30 per round; advanced athletes should push to complete them unbroken.
Thursday: This CrossFit hero workout is dedicated to U.S. Army Specialist Scott Morrison. It’s a triplet of wall-ball shots, box jumps and KB swings. You can do the workout solo or with a partner!
Intended stimulus:
- Finish in 18:00-24:00; advanced athletes may be able to go faster.
- Long, high-volume triplet.
- Med ball and kettlebell loading should allow for at least 10-20 unbroken reps at a time.
Friday: A quick couplet of walking lunges and burpees to a target. This workout has larger sets of work and a shorter time domain. After the workout we’re doing some skill work focusing on strict toes-to-bar and strict ring dips.
Intended stimulus:
- 3-6+ rounds.
- Unbroken lunges in :20-1:00 per round.
- Unbroken burpees in :45-1:30 per round.
Saturday: Fun partner WOD!
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 📆
Aceso PT Workshop – Saturday, July 13 10 am
More details to come!
Bring a Friend Week – Monday, July 15 – Saturday, July 20
CrossFit is fun, but it’s even better with friends! From July 15th through the 20th, you have the chance to bring a friend—or as many friends as you want—to experience CrossFit with you, completely free all week!
Rest assured, we will ensure that all the workouts this week are accessible and not too technical for beginners, while still offering a challenge for our seasoned members.
Here’s the exciting part: if your friend signs up for a membership, you’ll receive $65 cash, and your friend will get $65 off their first month! 🤩💵💰
Please share this link with your friends to sign up.
- Invite as many friends as you’d like.
- They can attend as many classes as they want.
- They don’t have to attend the same class as you.
Once your friends sign up, we will send them instructions on how to reserve and check in to classes. Let’s make this week exciting and welcoming for everyone!
Injury Screenings by Carolina Movement Doc – Thursday, July 25, 5 – 7 pm
Dr. Scott Jablonka from Carolina Movement Doc is coming back to perform FREE injury screens from 5 – 7 pm. We will have a link to sign up for a slot during this time. Classes will still go on during this time.
AMRAP 4 Autism – Saturday, August 3, 10 am heat (preferably)
CrossFit Lake Wylie has been proudly supporting AMRAP 4 Autism for many years, and we invite you to join us again this year. Mark your calendars for Saturday, August 3rd, and sign up for the 10 AM heat to participate in this meaningful event. If 10 AM sells out, then register for 11 AM!
Celebrate the 11th anniversary of AMRAP 4 Autism with us as we #giveback to children with autism at CrossFit Mecklenburg. Let’s come together to make a difference and show our support for this incredible cause. Gather your team of two, bring your energy, and be a part of something special!
Our goal as a gym is to raise a minimum of $500, but we aim to raise as much as possible!
We’ve already created a team, so be sure to click “Join a Team” and look for CrossFit Lake Wylie when registering.
With your ticket purchase, you’ll receive a T-shirt, plus your choice of donuts and coffee or a BBQ plate and a beer. It’s a fantastic event, and when we’re done, we get to hang out at a local brewery!
Don’t miss out – sign up today!
Shoulder Workshop by Carolina Movement Doc – Thursday, August 29 at 6:30 pm
We have another workshop brought to you by Carolina Movement Doc. This time is for shoulder mobility! The 6:30 pm class will be replaced by this free workshop to provide you some valuable information to get those shoulders moving well.
Pickle for a Purpose – Saturday, August 24, 10 am – 4 pm
Do you love to play pickleball or have you been interested in trying it out? Rise Together International is hosting an inaugural ‘Pickle for a Purpose’ Pickleball Tournament in Charlotte on August 24th from 11:00-4:00. Whether you are a seasoned pro or new to the game, there’s a place for you on the courts! They are hosting a skills clinic the morning of the event from 10-10:30 for $10.
Location
Charlotte Tennis & Pickleball
8401 Sharon Lakes Rd.
Charlotte, NC 28210
We are trying to get teams from CrossFit Lake Wylie signed up!! Many people have expressed interest in playing pickleball and this is the perfect opportunity. Even better, they will provide the paddles!!
Tickets for teams of two are $150. Your ticket include access to a beer & wine open bar (including non-alcoholic beverages) and food. There will be a food truck & cash bar available at the event for spectators. Spectator entry is free. In addition to the tournament, they will have a raffle/auction, open-play court, vendor booths & more to enjoy!
All proceeds go to the non-profit organization, Rise Together International. Their mission is to empower families in underdeveloped communities to build a brighter future by providing access to quality education, medical care and entrepreneurship training.
To learn more details about the tournament or sign up for a spot on the courts, click here.
CrossFit Lake Wylie is a proud sponsor of a dedicated Pickleball Court.
Register for Beers & Burpees – Saturday, October 12 – 12:20 pm and 1 pm Heats
We’re one of the co-host gyms for the 14th Annual Beers & Burpees Charity Event on Oct 12 in Charlotte/Indian Land. This event supports the local non-profit Changing Lives Together Foundation (www.cltfoundation.org) and last year the event had 1,068 athletes and raised $138,000. It’s a boot camp style partner workout with Standard, Scaled and Competitive workout options and the drinking is optional.
Registration is open and we’re trying to get our members to sign up for the 12:20 & 1:00 pm heat times soon so we can work out together! SUPER Early Bird pricing is in effect now but ends on April 8.
Members are looking for partners so please post in our private FB group to find someone to partner with!
It’s 2-person teams and each person gets a t-shirt/tank top and 6 craft beers per team. Heats are from 9 am to 6 pm with live DJ, games, activities, vendors, food trucks, craft beer garden and a kid’s Brownies & Burpees Heat at 1:40 pm.
To register go to — www.beersandburpees.com/register
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 15% 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% on your CrossFit Lake Wylie membership by using your HSA/FSA dollars to pay for your CrossFit Lake Wylie membership.
- 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.
- Get 10% off at WOD & DONE or use code CFLW at check out for discounts on:
- Hand protection grips
- Finger tape
- Pre-cut thumb protection tape
- Callus shaver
- And more!
- Get $10 off your first bag of Modballs clean energy bites or use code CFLW at check out. They have two flavors, almond coconut and peanut butter, which has been described as a healthy Reese’s Pieces. 😋
- Get one free InBody scan ever quarter. Scans will be done every January, April, July, and October. Please be sure to get your scan done to keep track of muscle mass and body fat percentage to ensure you’re making the right progress. InBody scans need to be done prior to working out and preferably early in the morning. Nutrition clients get a free scan every month.
- 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.
