News & Notes 📰
Coach Spotlight: Laurin 💚
With so many new faces around we want to take the next few weeks to introduce or re-introduce you to all of our amazing coaches and tell you about all the wonderful ways they make our community what it is.
We’re excited to kick off our “Coach Spotlight” section by highlighting the amazing Laurin! Laurin began her CrossFit journey in 2014 and became a member of CrossFit Lake Wylie in 2019. She became a Level 1 trainer in March 2020 and started coaching the same year. By September 2022, she had leveled up to become a Level 2 trainer.
Laurin’s favorite moves are deadlifts and pull-ups, while her least favorite is the overhead squat. 🏋🏽♀️ Her passion for coaching shines through in her dedication to helping others succeed and feel better about themselves through fitness. She coaches an impressive 15 classes a week and is present for many open gym times, always ready to support our members. Laurin is the coach that will challenge you to do more than you thought you could! She’ll also make sure you put the jump ropes back the correct way, along with other equipment. 😜
In addition to her coaching duties, Laurin plays a crucial role in onboarding new members, guiding them through initial consultations and introducing them to our gym’s practices. If you’ve ever received a birthday or special occasion card, you can thank Laurin, as she handles all of those thoughtful gestures. 💌
Laurin also uploads all of our programming to PushPress and creates those fun Saturday partner workouts we all love. 🫠 One of her biggest responsibilities is managing our social media, where she handles 90% of the content you see online. Her engaging posts, funny reels, and event reminders keep our community connected and entertained.
Additionally, Laurin offers personal training sessions, helping members achieve their goals faster and focusing on areas they want to improve. She performs movement assessments to identify opportunities for improvement and provides specific training to enhance range of motion, form, strength, and more. 💪🏽
We are incredibly grateful for all that Laurin does for our community. Next time you see her, be sure to give her a big thank you for her dedication and hard work! 🤩
New Apparel Pre-Order Closes on Wednesday, July 31!
Our apparel pre-order with our new logo is live now through July 31. We’d love to see you rocking the new logo!! 🤩😎
NOTE: When checking out please select this as the Shipping Method: LOCAL PICK UP (PICK IT UP FROM YOUR GYM) ·Free
We have unisex T-shirts, women’s crops and women’s tanks available. We will have very limited inventory at the gym so if you want to ensure you get your preferred size and color you don’t want to miss out on this pre-order!!
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
🎉 InBody Goes Digital! 📱
We’re excited to share that CrossFit Lake Wylie is now going to be using the InBody app! 🏋🏽♀️ 💪🏽 Also, last reminder to get your July scan by this Wednesday, July 31. Next scans will take place in October.
Here’s the scoop:
- Mobile Scans: Now you can check out your scan results right on your phone. No more paper printouts!
- Track Your Progress: Keep tabs on your fitness journey by comparing previous scan results right in the app. Progress, here we come! 📊
- Set Goals: Set personalized body composition goals and crush ’em! It will also calculate your macronutrients for you based on these goals. *Remember that tracking is usually not a sustainable lifestyle and Individuals’ macronutrients needs can vary. Use it as a guide and focus on incorporating healthy habits for long-term success. 🎯
So grab your phone and download the app! Be sure to use the SAME phone number that you use while doing your scan so that it syncs! 📲💥
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 16 people registered and have raised a total of $946!!
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! Two members have achieved the goal as of 7/28. There are still 3 days left for more of you to make it!
August Ring Dip Challenge
Accumulate 1000 ring/bar dips in the month of August. You can do any variation or modification of a dip and switch the variation/modification as much as you’d like. Ring/bar dips 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 August Ring Dip Challenge. The challenge starts on August 1!
This is not an all inclusive list. Check out the linked videos in PushPress for demos of many of these. Just click Videos right under the title Ring Dip Challenge.
Ring dips
Bar dips
Kipping ring/bar dips
Weighted ring/bar dips
Banded ring/bar dips
Foot-assisted ring/bar dips
Box dips
Box/bench dips w/legs extended
Box/bench dips w/legs elevated
DB Weighted bench dips
Jumping ring/bar dips
1000 reps / 30 days = ~33-34 per day
You don’t have to do all 34 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 do 1000 dips in August!
Recent Member Wins 💪🏽🏆
- Steven E. checked in to 25 classes.
- Stefani C. checked in to 25 classes.
- Matt C. checked in to 25 classes.
- Bree B. checked in to 25 classes.
- Kendall F. checked in to 50 classes.
- Rachel P. hit a 130 lb hang power clean PR.
- Greg F. hit a 207 lb hang power clean PR.
- Tracy R. hit a 190 lb hang power clean PR.
- Sarah C. hit a 130 lb hang power clean PR.
- Alie K. hit a 150 lb hang power clean PR.
- Kendall F. hit a 115 lb hang power clean PR.
- Rebecca F. did 12″ box jumps in a workout.
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 🥳
- 7/29 Riley C.
- 7/30 Jesse B.
- 7/30 Marilyn L.
- 7/31 Thom A.
- 8/2 Allison R.
- 8/3 Shawne W.
- 8/3 Nicole W.
CrossFit Lake Wylie Anniversaries 🤩
- 8/2/23 Sandeep J. – 1 years
Nutrition & Wellness 🥑🧘🏽♀️🛌
Fight Muscle Loss 💪 & Stay Active 🚣as You Age
Don’t wait- take action today!
What do you think of when you hear the word aging?
Most people think about grey hair, wrinkles, poor bone health, Alzheimer’s disease, or decreased cardiovascular function.
But did you know that one of the earliest signs of aging is the loss of skeletal muscle?
We achieve peak muscle mass by the time we hit our early 40’s and when we get to our 50’s we can lose about 10% of our muscle mass per decade.
Most of us will lose about 30% of our muscle mass throughout our lifetime and that is a shocking figure.
Weaker muscles can lead to:
- Decreased Functionality: Simple tasks like climbing stairs or lifting groceries become more challenging.
- Increased Disease Risk: Muscle mass helps regulate blood sugar, reducing the risk of type 2 diabetes.
- Sarcopenia: This age-related muscle loss can increase your risk of falls and fractures.
The good news? You can fight back.
Here’s how building muscle benefits you:
- Improved Mobility & Function: Strong muscles keep you moving easily and independently.
- Boosted Metabolism: Muscle burns more calories, helping you maintain a healthy weight.
- Reduced Disease Risk: Strong muscles can decrease your risk of type 2 diabetes and support overall health.
But how much muscle is “enough”?
The truth is, it varies. Age, gender, genetics, and lifestyle all play a role.
The key is a personalized approach.
Our expert nutrition coach can help you create a plan that holds you accountable to:
- Exercise: A mix of cardio and strength training is key.
- Nutrition: Eating the right foods provides essential building blocks for muscle.
- Rest: Recovery is crucial for muscle growth and repair.
Ready to maintain your strength and stay active as you age?
Schedule a free consultation and we can create a plan!
P.S. Don’t wait. The sooner you start, the easier it is to maintain muscle mass and keep yourself moving.
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
The Hang Power Snatch
On Tuesday we’ve got hang power snatches so hopefully this video helps you understand some of the points of performance. Our coaches will be doing their best to help you understand the movement and help you improve your form!
Programming Summary 🏋🏽♂️
Monday: We’re kicking off the week with a longer AMRAP complete with 4 moderate-to-challenging movements: double DB front squats, double-unders, strict pull-ups, and handstand walking.
Intended stimulus:
- 4-7+ rounds.
- Front squats in :30-1:00 and 1-2 sets.
- Double-unders in :30-1:00.
- Pull-ups in :30-:90 and in sets of 2 or more.
- Handstand walks in :30-:90 and stretches of 5 feet or more at a time.
Tuesday: First, build to a heavy set of 3 hang power snatches. Then we have a triplet that combines weightlifting, gymnastics, and conditioning: hang power snatches, rope climbs, and running.
Intended stimulus:
- Finish in 5:00-10:00.
- Snatches in 1-2 sets and in :30-1:00.
- Rope climbs in :30-1:00.
- Runs in :45-1:15.
Wednesday: A workout that allows you to choose your adventure. Choose to push the pace for max reps each minute or slow the pace down for fewer reps at heavier loads: plank holds, single-DB box step-ups, and deadlifts. After the workout we’re doing some L-sit holds.
Intended stimulus:
- :30 or more of plank holds each minute.
- 12-20 dumbbell box step-ups each minute without putting the dumbbells down.
- 10-20 deadlifts each minute in sets of 3 or more.
- Use the last :05-:10 of each minute to transition to the next station.
Thursday: Low-ring muscle-up practice first. Then, a workout that pairs higher-volume rowing with progressively easier push-up variations that increase in volume: pike push-ups, hand-release push-ups, push-ups.
Intended stimulus:
- Finish in 10:00-15:00.
- Rows in 1:45-2:15.
- First round of push-ups in 1-4 sets and :40-2:00; complete by the 4:00 mark.
- Second round of push-ups in 1:00-2:30; complete by the 8:00 mark.
- Final round of push-ups in 2:00-4:00; complete by the 12:30 mark.
Friday: HEAVY DAY! Today is our heavy day with heavy back squats.
Intended stimulus:
- Build to 3-rep-max or a set that feels heavy relative to you.
- Beginner athletes will perform light sets of 5 to establish sound mechanics with consistency.
- All sets at 75% of 1-rep-max or heavier for most athletes.
- Refer back to 7/9/24.
- Rest 3:00 between sets.
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 📆
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.
