News & Notes 📰
Hear My Story on the “Best Hour of Their Day” Podcast
I’m excited to share that I was recently featured on the “Best Hour of Their Day” podcast! In the episode, I had the opportunity to share my journey from being a CrossFit member to becoming the owner of CrossFit Lake Wylie.
I talked about the many challenges I faced, from taking over a struggling gym to implementing new membership structures and establishing core values that have helped shape our amazing community. It’s been a rollercoaster ride, but seeing the transformation and growth of our gym has been incredibly rewarding.
A huge part of this journey has been the mentorship and guidance from Jason Ackerman, a Level 4 CrossFit coach. Jason, who interviewed me for the podcast, has been instrumental in helping me transform CrossFit Lake Wylie, providing invaluable support and expertise along the way.
If you want to hear more about my story and the behind-the-scenes work that went into turning CrossFit Lake Wylie around, check out the episode. You can listen to it on the Best Hour of Their Day Podcast or click play below to watch on YouTube.
I’m so proud of what we’ve built together, and I’m grateful for each one of you who has been part of this journey. Thank you for being such an important part of CrossFit Lake Wylie!
Coaches Greg and TJ Elevate Their Skills with CrossFit’s Spot the Flaw Course
We’re proud to announce that Coaches Greg and TJ have recently completed CrossFit’s Spot the Flaw course! This specialized training is designed to enhance a coach’s ability to spot and correct technique faults in athletes, ranging from beginners to advanced levels. Understanding the points of performance for all movements, they can now more effectively identify issues and provide the necessary corrections. At CrossFit Lake Wylie, our coaches are always pursuing excellence in coaching, driven by CrossFit’s high standards. This commitment ensures you receive top-notch guidance and support during your workouts, helping you improve your mechanics and overall performance. Well done, Greg and TJ!
New Exercise Mats!
We have some new equipment! We’ve recently added new exercise mats to the gym and got rid of the old ones. They had definitely seen better days. The new mats hang on the wall which will help to keep them dry after cleaning. To make space on the wall for the new mats we had to reduce our cubby spaces but everything still fits. We just ask that you always return things where you got them to keep things organized. In addition, the spray mop will now live behind the boxes instead of hanging on the wall. Thanks for taking care of our equipment and helping us keep things nice and organized.
Bulletproof Your Back Workshop by Aceso Physical Therapy – Saturday, July 13, 10-11 am
Are you holding back in the gym out of fear of a back injury or from a previous back injury? This class is for you!
This is for those of you wanting to understand ways to keep your backs healthy and prevent injury. You will understand how your spine moves, how the core muscles affect the spine and how a lack of strength or mobility could be affecting your CrossFit performance setting you up for injury or keeping you from hitting PRs.
Spots are limited so please register early!
Jodi Whitrow is a Physical Therapist, educator and founder of Aceso Physical Therapy. She has worked within the Physical Therapy field for over 18 years in a variety of settings across the healthcare spectrum. Jodi is originally from Michigan and earned her Bachelors of Health science and Masters degree in Physical Therapy from Grand Valley State University. More recently she earned her Doctorate degree in Physical Therapy from Evidence in Motion as well as her certification as a Pelvic Health provider.
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
We had a total of 30 participants in June’s challenge and these were the people who made it to 1500 sit-ups in June! Great job everyone!
| Justin F. | 3000 |
| Dashauna B. | 2380 |
| Mary W. | 2246 |
| Jesse B. | 2235 |
| Conrad S. | 2100 |
| Jagan S. | 1500 |
| Raoul D. | 1500 |
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.
Refer to PushPress for more details! Here are the results as of 7/6.
Recent Member Wins 💪🏽🏆
- Kyle M. checked in to 250 classes.
- Jagadish K. checked in to 25 classes.
- Aleida H. checked in to 10 classes.
- Jesse B. hit a 195 lb front squat PR.
- Teya G. hit a 110 lb clean 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 🥳
- 7/10 Jeremy M.
- 7/11 Gaya K.
- 7/12 Stefani C.
- 7/13 Jagan S.
- 7/14 Cameron M.
CrossFit Lake Wylie Anniversaries 🤩
- 7/11/23 Haochen G. – 1 year
- 7/11/23 Dian Y. – 1 year
Nutrition & Wellness 🥑🧘🏽♀️🛌
Sleepless 🥱 Nights? 5 Easy Fixes to Help You Fall Back Asleep 💤
Ever toss and turn all night, wishing you could drift back to sleep? We’ve all been there.
Don’t worry, catching those precious Zzz’s doesn’t have to be a battle.
Here are 5 simple strategies to help you conquer nighttime restlessness:
#1 Progressive Muscle Relaxation
Ditch the pills and unwind with this natural technique. Tense and release different muscle groups one by one to melt away stress and ease your mind into a deep sleep. It’s easy to learn and takes just a few minutes.
#2 Visualization Techniques
Are worries keeping you up? Trade them for calming imagery. Close your eyes and imagine yourself in a peaceful setting – a sunny nature walk, a relaxing beach stroll, or even your favorite comfy chair. Focus on the sights, sounds, and smells to lull yourself back to dreamland.
#3 Sleep Casts to the Rescue
Technology for the win. Sleep casts use calming sounds and guided visualizations to soothe your body and mind, prepping you for a restful night. Check out platforms like Headspace or explore Spotify or Apple Podcasts sleep playlists.
#4 Find Your Sleep Soundtrack
Maybe visualization isn’t your thing. Opt for a timeless solution – music. Classical pieces, with their gentle ebbs and flows, have been shown to promote a sleep-friendly state of mind. Try Mozart or Beethoven next time you’re struggling to drift off.
#5 Get Out of Bed (Sometimes)
Surprised?
If you’ve been tossing and turning for 20-30 minutes, getting out of bed might be the trick. Move to a different room and do calming activities like reading or gentle stretches. Don’t use screens, as the blue light can further disrupt sleep. Once you feel drowsy, head back to bed. Remember, your bed should be associated with sleep, not wakefulness.
Ready to finally conquer those sleepless nights and wake up feeling refreshed?
Choose one of these techniques to try tonight, and let us know how it worked for you.
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Master the Slam Ball!
We’ve got slam balls coming up in Friday’s workout, and since it’s not a move we’ve done very often, we’re including a video that covers the points of performance. This video will help you better understand the proper technique and ensure you get the most out of this exercise. Take a few seconds to watch and be ready to crush it on Friday!
Programming Summary 🏋🏽♂️
Monday: Today’s workout is a hinge-heavy couplet of dumbbell burpee deadlifts and tall box jumps! Then we’ll do some Turkish get-ups after the WOD.
Intended stimulus:
- Finish in 8:00-12:00.
- Unbroken dumbbell burpee deadlifts in less than 1:00.
- Box jumps in 1:00 or less each round.
Tuesday: This week’s HEAVY day with 5 sets of 5 back squats. This workout is considered high intensity because of the amount of energy required to lift 5 heavy backs squats. Be sure to hit the stimulus today but not at the expense of full range of motion!
Intended stimulus:
- Advanced athletes perform all sets at 70% or greater.
- Lift once every 3:00.
- Straight sets across OR add load; no more than 10 lb at a time.
Wednesday: Mary is a classic benchmark that tests metabolic conditioning relative to a mix of moderate to high-level gymnastic skills – handstand push-ups, alternating single-leg squats and pull-ups.
Intended stimulus:
- Classic CrossFit benchmark that tests gymnastics skill and endurance.
- 8-10 rounds; advanced athletes could get 15.
- Continuous movement through the single-leg squats.
- Unbroken handstand push-ups every round.
- Pull-ups in 1-3 sets every round.
Thursday: Build to a heavy 3-rep hang power clean then prepare yourself for the pump of this higher-volume couplet of hang power cleans and bar-facing burpees.
Intended stimulus:
- Finish in 12:00-15:00; advanced athletes may finish closer to 10:00.
- Hang power cleans in 1-3 sets and in under 2:00 each round.
- Bar-facing burpees in under 3:00 each round.
Friday: A couplet of slam balls and shuttle runs that will challenge your posterior stamina. After the WOD we’ll focus on strength with kettlebell front-rack holds and sumo stance good mornings.
Intended stimulus:
- 4-6 rounds.
- Unbroken slam balls to start, and no more than 2 sets later in the workout.
- Continuous movement on the shuttle runs completed in no more than 1:00 each 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 📆
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.
