News & Notes 📰
Murph Shirt Pre-Order: Honor the Fallen 🇺🇸
Our Memorial Day Murph shirts are here—and they’re 🔥
This year’s design pays tribute to those who gave everything, including Lt. Michael “Murph” Murphy, the Navy SEAL we honor each year during the Memorial Day Murph workout.
We’re offering:
• Unisex T-shirt
• Men’s tank (gray)
• Women’s crop
• Women’s tank
This is more than just a shirt. It’s a way to honor the fallen, thank our veterans, and show appreciation for our active service members.
To every veteran in our CFLKW community—thank you. To those currently serving—we see you and appreciate you.
Pre-order now to guarantee your size.
We won’t be ordering extras.
Let’s show up on Memorial Day in unity, in gratitude, and in strength.
📅 Pre-orders open now
👕 Limited run – don’t miss out
🛒 Order at this link: https://foreverfierce.com/collections/crossfit-lake-wylie
Let’s wear it with purpose. Let’s Honor the Fallen.
📸 Bruce is Back—Tomorrow at 7 AM!
Bruce Williams (BAW Media) is coming tomorrow—Monday, April 14 to shoot photos and video of the 7:00 am class!
He’s shot the Games, Regionals, and now you. Let’s pack the class, bring the energy, and show off the hard work.
Wear your CFLKW shirt and be ready to move!
Don’t miss this—it’s your moment.
📸 @kevinharrington.images
🏋️ CFLKW’s First-Ever Fundraiser Event – Saturday, May 31 🏋️
Supporting Ryze Above Fitness
Let’s come together to do what we do best—work hard, lift others up, and make a difference.
We’re incredibly proud to host our first-ever fundraising event right here at CrossFit Lake Wylie to support Ryze Above Fitness, a 501(c)(3) nonprofit creating fitness, camps, and social experiences for individuals with intellectual and developmental disabilities. Their mission is powerful, and we want to show up big to support it.
This will be a high-energy, community-first event with a little something for everyone:
For Division information and the event format read more in the Upcoming Events section.
🎉 Whether you’re competing, cheering, or volunteering—we want you there.
This is bigger than fitness. This is about community, inclusion, and giving back. Let’s pack the gym, bring the energy, and show our support for an amazing organization.
🎟️ Early Bird Registration is OPEN – only $99 per 2-person team through April 19!
Register here before prices go up!
https://www.zeffy.com/en-US/ticketing/athletes-for-a-cause-x-ryzab0ve-fitness-event
Learn more about their mission here: RyzAbove Fitness
Let’s rally together and make this an event to remember!
Don’t Forget Your Free InBody Scan! 📊
April scans are live — and we’re already seeing amazing results from many of you!
Keep sharing your progress with the coaches!
📸 Text us a pic of your scan
📱 Send a screenshot of your results
We love seeing your hard work pay off.
Details:
📅 Available: April 1–30
📍 At the gym — self-service
Quick tips:
✔️ Scan first thing in the morning, before eating or drinking
⚠️ Do not use if you have a pacemaker or life support device
⏳ Scan anytime that works for you
Need help with your results?
📲 Scan the QR code at the gym or click here.
📅 Want a deeper dive? Book a goal-setting session
Recent Member Wins 💪🏽🏆
- Mary H. checked in to 10 classes!
- Jenny K. checked in to 10 classes!
- Kiya R. checked in to 10 classes!
- Jay G. got his first rope climb!
- Sarah C. got toes-to-bars!
- Kiya R. got two double unders!
- Nikki S. beat Kirk in a Rx workout!
- 1 min max burpee winners:
- Rachel P. 19 @ 5 am
- Vince C. 21 @ 6 am
- Brad G. 28 @ 9 am
- 5 Rep deadlift PRs!
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Alie K. 5 @ 215 lbs
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Amy L. 5 @ 170 lbs
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Ashlee R. 5 @ 115 lbs
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Ashley G. 5 @ 210 lbs
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Ashley W. 5 @ 215 lbs
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Brad G. 5 @ 285 lbs
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Cecilia G. 5 @ 220 lbs
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Christine B. 5 @ 145 lbs
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Courtney R. 5 @ 170 lbs
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Dawn C. 5 @ 135 lbs
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Jarvis R. 5 @ 240 lbs
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Jesse B. 5 @ 325 lbs
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Justin K. 5 @ 330 lbs
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Kenyate B. 5 @ 120 lbs
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Lucas A. 5 @ 285 lbs
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Nicole T. 5 @ 225 lbs
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Nicole W. 5 @ 115 lbs
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Nikki S. 5 @ 225 lbs
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Rachel P. 5 @ 195 lbs
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Raiford G. 5 @ 270 lbs
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Russ T. 5 @ 175 lbs
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Ryan G. 5 @ 275 lbs
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Sarah M. 5 @ 175 lbs
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Sibele S. 5 @ 205 lbs
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Skip L. 5 @ 235 lbs
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Staci M. 5 @ 110 lbs
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Stefani C. 5 @ 220 lbs
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Tracy R. 5 @ 295 lbs
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Vince C. 5 @ 305 lbs
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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 🥳
- 4/16 Sibele S.
- 4/18 Rick M.
- 4/20 Ashley G.
CrossFit Lake Wylie Anniversaries 🤩
- None this week
Nutrition & Wellness 🥑🧘🏽♀️🛌
Is Your Diet Affecting Your Hormones?
Hormones are chemical messengers that regulate countless bodily functions. For women, they play a key role in the menstrual cycle, fertility, and menopause. For men, they influence testosterone levels, muscle mass, and overall vitality. When hormones are out of sync, the effects can range from irregular cycles and mood swings to fatigue and weight gain.
Dietary Culprits That Disrupt Hormones
- Excess Sugar and Refined Carbs
- High sugar intake can lead to insulin resistance, a condition where your body struggles to regulate blood sugar levels. This can disrupt sex hormones like estrogen and testosterone, contributing to issues like polycystic ovary syndrome (PCOS) in women and low testosterone in men.
- Low-Fat Diets
- While low-fat diets are often marketed as healthy, they can deprive your body of essential fats needed for hormone production. Cholesterol, for example, is a building block for hormones like estrogen, progesterone, and testosterone.
- Overeating or Undereating
- Consuming too many calories can lead to weight gain and increased estrogen levels, while undereating can suppress hormone production altogether. Both extremes can wreak havoc on your hormonal health.
- Alcohol
- Excessive alcohol consumption can impair liver function, which is crucial for metabolizing hormones. This can lead to imbalances, such as elevated estrogen levels in both men and women.
- Lack of Micronutrients
- Deficiencies in key nutrients like magnesium, zinc, and vitamin D can disrupt hormone production and sensitivity. For example, zinc is essential for testosterone production, while magnesium helps regulate cortisol, the stress hormone.
Gender-Specific Impacts
- For Women: Diets high in processed foods and low in fiber can exacerbate PMS symptoms and irregular cycles. Additionally, low-carb diets may disrupt the menstrual cycle by lowering leptin levels, a hormone that signals energy availability to the brain.
- For Men: Diets rich in trans fats and low in antioxidants can lower testosterone levels and increase oxidative stress, affecting fertility and energy levels.
Tips for Hormonal Balance
- Eat whole foods: focus on greens, lean proteins, healthy fats, and whole grains.
- Balance macronutrients: mix protein, fats, and carbs at every meal to stabilize blood sugar levels.
- Add omega-3s (fish, flaxseeds) and cruciferous veggies (broccoli) for hormone support.
- Stay hydrated. Dehydration can stress the adrenal glands, which produce stress hormones like cortisol.
- Limit processed foods. Reduce your intake of refined sugars, trans fats, and artificial additives.
Your diet is a powerful tool for maintaining hormonal harmony. By making mindful choices, you can support your body’s natural rhythms and improve your overall well-being. Remember, small changes can lead to big results—so start with one or two adjustments and build from there.
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Endurance vs. Stamina 🧠💪
This month, our workouts are built to improve endurance and stamina—but what’s the difference?
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Endurance = how long you can keep moving. It’s about your heart and lungs keeping up over time (think: running, rowing, biking).
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Stamina = how long your muscles can perform under load (think: high-rep squats, push-ups, kettlebell swings).
In short:
Endurance = cardio power
Stamina = muscular staying power
You’ll see both showing up in workouts this month. That means longer efforts, smart pacing, and learning how to push without burning out.
Trust the process. Stay consistent. You’ll feel the difference.
Programming Summary 🏋🏽♂️
April focus: Building endurance and stamina. This means you should expect longer-duration workouts to help build endurance and stamina in monostructural, weightlifting, and gymnastics movements.
April benchmarks: Andi, Open Workout 15.4, Fight Gone Bad, and Kelly.
Monday: In today’s workout we have intervals that incorporate deadlifts and shuttle runs.
Intended stimulus:
- Light-to-moderate deadlifts complete in :15-:45 and 2 sets or less each round.
- 10+ shuttle runs per round; continuous movement.
Tuesday: Today’s workout is a heavy back squat day! Ensure that all 7 sets are heavy enough to be actual working sets that get you stronger.
Intended stimulus:
- Build to 3-rep-max or a set that feels heavy relative to the athlete.
- 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 11/01/24.
- Rest 3:00 between sets.
Wednesday: Today’s workout is a retest of a newer CrossFit benchmark, Andi: Hang power snatches, push presses, sumo deadlift high-pulls, and front squats. We last completed this workout on October 7, 2024. This is also a CAP benchmark for the month of April and we will see it again in August.
Intended stimulus:
- Finish in 20:00-25:00.
- Lightweight, high-rep, and fast-paced sets.
- Fatigue from the overall volume, not loading.
- April CAP benchmark; retest from 10/07/24.
Thursday: This workout is a bodyweight couplet of toes-to-bars and box jumps that’s intended to be performed quickly in large sets. After, we’re doing some rowing intervals.
Intended stimulus:
- Finish in 6:00-10:00.
- Toes-to-bars in :20-1:00.
- Box jumps in 1:00 or less.
Friday: Today you’ll hit 3 rounds for time of a fun triplet of dumbbell reverse lunges, burpees, and a 200-meter farmers carry.
Intended stimulus:
- Finish in 12:00-15:00.
- Lunges in :40-1:00.
- Burpees in 2:00 or less.
- Farmers carries in 2:30 or less.
Saturday: Something fun, partner option 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! 😎
Upcoming Events 📆
🥾 MammothMarch 20-Mile Hike! 🥾 – Saturday, May 10 @ 7:45 am
Let’s kick off 2025 with an adventure! Coach Greg, Jesse B., Ben D. (and like 17 other members so far!) are taking on the MammothMarch 20-Mile Hike at Kings Mountain State Park – and they want YOU to join them!
This epic hike is a chance to push yourself, enjoy the great outdoors, and bond with your fellow CFLKW members. Don’t worry if you’re new to hiking – all levels are welcome and encouraged! We’re all trying to start at 8 am. If that time is not available, you can register for any available time then email them and ask them to change your start time to 8 am because you’re starting with a group.
🌟 Details:
📅 Event Date: Saturday, May 10 @ 7:45 am
📍 Location: Kings Mountain State Park, 1020 Apple Rd, Blacksburg, SC 29702
🎟️ Tickets & Info: Get your ticket here
Greg, Jesse, and Ben will also host shorter rucks and hikes leading up to the event, so you can train and prepare together.
👉 Interested? Let Coach Greg know, and check out the event page on FB for more details. Let’s tackle this challenge as a team and start the year with an unforgettable adventure!
Saturday, May 17 – Closed for a CrossFit Affiliate Owners Event
CrossFit Lake Wylie is hosting the CrossFit Southeast Affiliate Gathering for Affiliate owners. We are honored to offer our space to over 40 CrossFit Affiliate gym owners as they come together to learn, connect, and support each other in growing stronger communities through CrossFit.
It’s a privilege to help bring this group together, and we’re excited to play a small part in the bigger mission of improving lives through fitness.
📸 Upcoming Photo Day: Monday, May 19 @ 9 am
Bruce Williams is coming back to shoot the 9 AM class!
Bring the energy, wear your CFLKW gear, and get ready to be featured!
🏋️ CFLKW’s First-Ever Fundraiser Event – Saturday, May 31 🏋️
Supporting Ryze Above Fitness
Let’s come together to do what we do best—work hard, lift others up, and make a difference.
We’re incredibly proud to host our first-ever fundraising event right here at CrossFit Lake Wylie to support Ryze Above Fitness, a 501(c)(3) nonprofit creating fitness, camps, and social experiences for individuals with intellectual and developmental disabilities. Their mission is powerful, and we want to show up big to support it.
This will be a high-energy, community-first event with a little something for everyone:
🏆 Divisions for all fitness levels:
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Red Division (RX): For seasoned athletes ready to throw down.
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Blue Division (Scaled): Fun, challenging, and approachable for most.
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Yellow Division (Fun 4 All): No pressure—just move, smile, and support the cause!
💪 Event Format:
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3 stations | 9 min AMRAPs | Waterfall-style start
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5 minutes transition between each station
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Heats every 15 minutes starting at 8 AM
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Inclusive heat at 11 AM
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Final heat at 12 PM
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Teams of 2: MM / FF / MF
🎉 Whether you’re competing, cheering, or volunteering—we want you there.
This is bigger than fitness. This is about community, inclusion, and giving back. Let’s pack the gym, bring the energy, and show our support for an amazing organization.
🎟️ Early Bird Registration is OPEN – only $99 per 2-person team through April 19!
Register here before prices go up!
https://www.zeffy.com/en-US/ticketing/athletes-for-a-cause-x-ryzab0ve-fitness-event
Learn more about their mission here: RyzAbove Fitness
Let’s rally together and make this an event to remember!
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 15th 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.
SUPER Early Bird pricing is in effect now but ends April 10. It’s 2-person teams and for $110/team (super early bird pricing) 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 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
