News & Notes 📰
Announcing Our New Logo!
We are thrilled to unveil our brand new logo, a symbol that truly represents our vibrant Lake Wylie community! We collaborated with a talented graphic designer to create a design that embodies the spirit and strength of our CrossFit Lake Wylie family. Some of you may have already seen it on social media, but we wanted to share it with everyone.
Exciting news: we are now working on an apparel pre-order so you can proudly wear our new logo! We will announce the link to submit your pre-order very soon. We will have t-shirts, women’s crops and women’s tanks. Additionally, we’ll have other items like stickers coming soon. Stay tuned for more details and thank you for being a part of this amazing community!
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. Classes will still go on during this time. Spots for screenings are limited so please book your free session ASAP through this link!!
6:30 pm Class Photoshoot – Tuesday, July 30
B.A.W. Media (Bruce) will be back on Tuesday, July 30 to capture images and video of the 6:30 pm class for our social media channels. If possible try to wear a CFLKW shirt, please and thank you!
📸 @kevinharrington.images
Whiteboards and Markers Have Moved and Some Friendly Reminders
We have moved the whiteboards and markers to the back counter near the TVs. Please keep the markers and whiteboards in the basket to keep things organized.
Friendly reminders:
- Wait to clean up your equipment and put away your things until everyone has finished the workout.
- When everyone is done, please clean up your equipment and put everything back where you found it.
- Please use the whiteboard erasers to clean the whiteboards. Do not use tissues to clean whiteboards.
- Please help us extend the life of our markers. Keep the cap on the markers unless you’re actively writing. The cap should never be left off the marker, especially during your workout.
- We have a lot of new members, please introduce yourself when you see a new face. Remember how intimidating CrossFit was when you first started? Be sure to make everyone feel welcome.
- Coaches are not DJs. While we do our best to find playlists that please everyone, pleasing everyone in class is actually impossible because of the wonderful diversity at our gym. Our top priority during all classes is to coach and keep classes on time.
- Please be coachable. Our coaches want you to do well and get better each time you’re in class. We are giving you cues, tips and praises because we want to help you move better and get a great workout.
- Most importantly – have FUN! Yes you’re here to work out but we also want you to have fun while you’re here.
Bring a Friend Week
A huge thank you to everyone that referred a friend for Bring a Friend Week! We had 29 people register for the week, 24 people actually checked in at least once and they collectively checked in a total of 42 times! That’s pretty amazing. If you have an active membership and you referred someone, please email us at info@crossfitlakewylie.com and let us know who you referred (first and last name).
Check the Lost and Found Before Friday!
We’ve got a bunch of lost and found goodies in our bucket. If you’ve misplaced anything, please make sure to grab it by Friday. Otherwise, you might find it at the nearest Goodwill store. Thanks a bunch!
Friendly Reminder for All Parents
For safety reasons all children need to remain on the bench at the front of the gym, in a play pen that should also be placed at the front by the bench or on the front porch if you’re okay with your kids being outside.
Unfortunately, due to the size of our facility, children can only be on the bench or the front porch and they cannot be on the gym floor. This includes anywhere on the rig or near any other equipment including the GHD machine, boxes, rowers, etc. Again, this is for the safety of your kids and members that are working out. There have been instances where members had to stop their workout to avoid hitting a child with a barbell.
We also kindly ask that kids not play with the chalk buckets or any other gym equipment. There’s toys in the front they can play with.
If you let your kids play on the porch, please don’t let them draw on the floor with markers. We need to take care of our facility to ensure we remain in good standing with our landlord.
Thank you for your understanding.
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 currently have 14 people registered and have raised a total of $806!!
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!
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 7/21.
Recent Member Wins 💪🏽🏆
- Dimitry B. checked in to 25 classes.
- Brenda A.T. checked in to 10 classes.
- Erin M. checked in to 250 classes.
- Nikki S. checked in to 250 classes.
- Sarah Mu. hit an 85 lb 1RM power snatch.
- Justin F. hit a 155 lb 1RM power snatch.
- Kenyate B. hit a 60 lb 2RM power snatch.
- Jack D. improved his running form.
- Ben D. got butterfly pull-ups.
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 🥳
- 7/26 Wade W.
CrossFit Lake Wylie Anniversaries 🤩
- 7/27/22 Erin M. – 2 years
Nutrition & Wellness 🥑🧘🏽♀️🛌
How much protein do I need throughout the day?
Ever wonder how much protein you should consume?
You might be surprised!
Our dietitian partners at Healthy Steps Nutrition use cutting-edge information (not recommendations they learned in college from 1941!).
We get asked this question so many times that we want to provide a research-backed answer directly from the experts at Healthy Steps Nutrition.
Here’s the scoop: for optimal health, they recommend aiming for 30% of your daily calories to come from protein. It’s more than you might think!
Now, we take a personalized approach which means we tend to start clients at 0.8-1.1 grams of protein per pound of ideal body weight. For example, if your ideal weight is 130 pounds, that’s 104-143 grams of protein each day.
Hitting that target can be tricky! Here are some tips to help:
- Protein at every meal and snack: Spread it throughout the day for sustained energy.
- Protein at breakfast, lunch, and dinner: Aim for at least 30 grams per meal.
- High-protein snacks are your friend: Think cottage cheese, nuts, or a protein shake. They bridge the gap and complement a whole-food diet.
Remember, supplements are just that – supplements! They shouldn’t replace real food. Use them to reach your goals, not skip meals.
P.S. Want more help or need some extra accountability? All you have to do is book a free consultation with me to get started!
Make it a great week!
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
3 Things to Remember When You’re New to CrossFit
“Pass this on to someone who’s new to CrossFit or thinking about starting. CrossFit can change your life, and getting started can be a little intimidating.
Here are three things to remember when you’re starting CrossFit from Certified CrossFit Coach Denise Thomas:
- Remember your ‘why.’ 🤔
- Do a little less than you think you’re capable of, at first. ⬇️
- Ask for help. 🤝
Reminder: You do not need to be fit to start CrossFit. When you begin training, a supportive CrossFit coach will teach you how to move and adjust all workouts to your current fitness level.” — Video description
Programming Summary 🏋🏽♂️
Monday: Today, you’ll take on The Chief in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country. If you’ve completed this workout before, recall your scores and challenge yourself to hit a PR. The Chief includes power cleans, push-ups, and air squats.
Intended stimulus:
- At least 1 round per minute; advanced athletes aim for 25-30+ total rounds.
- Unbroken power cleans.
- Push-ups in :30 or less each round.
- Air squats in :20 or less each round.
Tuesday: Today we have a conditioning-heavy workout with box jump-overs sandwiched between longer-duration rowing and running. After the workout we’re doing tabata double-unders.
Intended stimulus:
- Finish in 11:00-16:00.
- Each movement in 5:00 or less.
- Continuous movement at a consistent pace with minimal rest.
Wednesday: First, build to a heavy 1-rep overhead squat from the floor. Then, a couplet of chest-to-bar pull-ups and overhead squats that should be a sprint workout.
Intended stimulus:
- Finish in 3:30-10:00.
- Chest-to-bar pull-ups in 3 sets or less.
- Overhead squats in 2 sets or less at a moderate weight.
Thursday: Today’s workout is a shoulder-to-overhead heavy day. The technique of each movement goes from easiest (shoulder press) to more difficult (push jerk), and as the movement gets more technically difficult, the reps decrease.
Intended stimulus:
- Heavy day relative to each athlete’s capacity.
- Increase loading across as many sets as possible.
- Rest 2:00 between all sets.
- Take bars from the rack.
Friday: Pre-workout build to a heavy hang power clean. Then, a shorter, heavier couplet of power cleans and toes-to-bar.
Intended stimulus:
- 5-7+ rounds.
- Grip-intensive workout.
- Moderate-to-heavy power cleans.
- Small power clean sets to keep moving.
- Toes-to-bars in 2 sets or less 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 📆
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.
