News & Notes 📰
Happy Easter, CFLKW Family ✝️🐣
Wishing you and your loved ones a joyful and peaceful Easter Sunday.
Easter isn’t about the eggs and candy—it’s about the greatest hope we have. It’s a celebration of Jesus’ resurrection, a reminder of grace, renewal, and new life.
Whether you’re spending today at church, with family, or enjoying some quiet time, I hope it fills your heart and recharges your spirit.
He is risen!
Murph Shirt Pre-Order Closes THIS Friday! 🇺🇸
We’ve got an amazing design this year to honor Lt. Michael “Murph” Murphy and all who gave their lives in service.
👉 Pre-orders close this Friday, April 25
We need a minimum number of orders to make this happen. If we don’t hit it, we’ll have to cancel and refund everyone—so if you’re on the fence, go ahead and grab one!
You can choose from:
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Unisex T-shirt
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Men’s tank (gray)
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Women’s tank
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Women’s crop
This shirt is your chance to show up with purpose and stand with our CFLKW veterans and active-duty members. We see you, we thank you, and we support you.
🛒 Order here: https://foreverfierce.com/collections/crossfit-lake-wylie
Let’s do this together. Let’s honor the fallen.
🏋️ CFLKW’s First-Ever Fundraiser Event – Saturday, May 31 🏋️
Support Ryze Above Fitness + Represent Our Gym
This is the kind of event you’ll wish you didn’t miss.
We’re hosting our first-ever fundraiser to support Ryze Above Fitness, a nonprofit making fitness and social opportunities accessible to individuals with intellectual and developmental disabilities. The cause is powerful—and the competition is heating up.
Other local gyms and strong athletes are signing up, and we want CFLKW to show up BIG.
This is your chance to:
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Compete for a great cause
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Be part of something that actually matters
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Show everyone what our community is all about
Whether you’re throwing down, cheering on, or jumping in to help—we need you there.
Don’t sit this one out. Let’s pack the gym, bring the energy, and make it unforgettable.
🎟️ Registration is OPEN – $115 per 2-person team
https://www.zeffy.com/en-US/ticketing/athletes-for-a-cause-x-ryzab0ve-fitness-event
Learn more about their mission here: RyzAbove Fitness
Only 9 Days Left for Your Free InBody Scan! 📊
April’s almost over—make sure you get your quarterly scan done before the 30th!
We’ve seen some awesome progress already—keep it coming!
📸 Snap a pic of your scan and text it to us
📱 Or send a screenshot of your results
Details:
📅 Available through April 30
📍 Self-service at the gym
Best results:
✔️ Scan first thing in the morning before food or drink
⚠️ Not for those with pacemakers or life support devices
Need help reading your scan?
📲 Use the QR code at the gym or click here.
📅 Or book a goal-setting session for a full review
Don’t miss it—you’ve worked hard. Let’s track it.
Recent Member Wins 💪🏽🏆
- Jagan S. checked in to 500 classes!
- Jerilynn Y. checked in to 10 classes!
- Jerry. Y. checked in to 10 classes!
- Ryan G. checked in to 50 classes!
- Ferrah C. checked in to 10 classes!
- Meg S. held an unbroken plank!
- Jay got toes-to-bars!
- Shantil T. hit a PR on 15.4!
- Alie K. hit a PR on 15.4!
- 3 Rep back squat PRs!
- Allison R – 3 @ 160 lbs
- Christine B – 3 @ 135 lbs
- Courtney R – 3 @ 125 lbs
- Dawn C – 3 @ 95 lbs
- Jagan S – 3 @ 225 lbs
- Janiece J – 3 @ 100 lbs
- JeriLynn Y – 3 @ 45 lbs
- Jesse B – 3 @ 285 lbs & 2 @ 300 lbs
- Kiya R – 3 @ 135 lbs
- Marcus T – 3 @ 255 lbs
- Micah P – 3 @ 275 lbs
- Nicole T – 3 @ 205 lbs
- Pravallika – 3 @ 105 lbs
- Russ T – 3 @ 155 lbs
- Ryan G – 3 @ 243.8 lbs
- Sarah C – 3 @ 225 lbs
- Sarah M – 3 @ 105 lbs
- Sasha Z – 3 @ 175 lbs
- Staci M – 3 @ 80 lbs
- Stefani C – 3 @ 215 lbs
- Tabatha H – 3 @ 165 lbs
- Tracy R – 3 @ 255 lbs
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 🥳
- 4/26 Caroline E.
CrossFit Lake Wylie Anniversaries 🤩
- 4/21 Carrie C. – 2 years
- 4/21 Vince C. – 2 years
- 4/21 Allen R. – 2 years
- 4/26 Ashley W. – 3 years
- 4/27 Bree B. -1 year
Nutrition & Wellness 🥑🧘🏽♀️🛌
Maximize Your Workouts with Smart Nutrition Choices
It’s no secret that exercise alone won’t get you to your peak performance—your diet plays a crucial role in how effectively your body responds to training. Whether you’re looking to build muscle, improve endurance, or just feel your best, dialing in your nutrition can make all the difference.
- Pre-Workout Nutrition: Setting the Stage for Success
Fueling up before exercise ensures your body has the energy to perform at its best. Aim for a balance of complex carbohydrates and protein. A great pre-workout snack could be:
- Oatmeal with banana and peanut butter
- Greek yogurt with berries and almonds
- A whole-grain toast with egg
- Post-Workout Recovery: Repair and Rebuild
After pushing your limits in the gym, your muscles crave nourishment to recover. Within 30–60 minutes post-exercise, prioritize protein and fast-absorbing carbs. Some great post-workout options:
- A protein smoothie with fruits and spinach
- Chicken with quinoa and steamed vegetables
- Cottage cheese with honey and walnuts
- The Power of Micronutrients
Beyond macros, vitamins and minerals are essential for performance. Magnesium supports muscle function, while iron helps with oxygen circulation. Foods rich in these include:
- Dark leafy greens (spinach, kale)
- Nuts and seeds (pumpkin seeds, almonds)
- Lean meats and legumes
- Hydration: Your Secret Weapon
Did you know even mild dehydration can decrease performance? Aim to drink water consistently throughout the day, not just when you feel thirsty. If you’re sweating a lot, consider electrolyte replenishment from sources like coconut water or electrolyte tablets.
- Nutrient Timing: Maximize Absorption
When you eat is just as important as what you eat. Space out meals and snacks strategically:
- Eat a balanced meal 2–3 hours before training
- Consume a light, energy-boosting snack 30–60 minutes pre-workout
- Focus on recovery with protein and carbs after exercise
Your workouts will only be as effective as the fuel you give your body. A smart nutrition plan ensures sustained energy, improved recovery, and better results. Prioritize whole foods, hydrate well, and time your meals for maximum performance—and you’ll be on your way to achieving your fitness goals.
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Muscular Stamina & Fight Gone Bad 🥵🏋️
Workouts like Fight Gone Bad (coming up Thursday!) are built to test—and improve—your muscular stamina.
Here’s why:
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You move for 1 full minute at each station
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There’s minimal rest between movements
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You hit the same pattern for 3 full rounds
Your muscles are under constant demand.
Wall balls, sumo deadlift high-pulls, box jumps, and push presses force your body to keep going even when it’s tired. That’s muscular stamina—how long your muscles can perform without giving out.
The goal isn’t just to survive—it’s to stay consistent across rounds.
Next time you do a workout like this, ask yourself:
Can I hold the same number of reps from round 1 to 3?
That’s the challenge. That’s the growth.
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: Today you’ll take on running intervals! After the workout we’ve got air squat tabata!
Intended stimulus:
- Each run effort in 2:30 or less.
- Between a 3:1 and 2:1 work to rest ratio.
- About 25:00 of total time.
- Compare to 12/05/24.
Tuesday: Today’s workout is a two-round, higher-rep triplet of double-unders, abmat sit-ups and chest-to-bar pull-ups. After the workout we’ve got GHD back extensions and side plank holds.
Intended stimulus:
- Finish in 7:00-12:00.
- Double-unders in 1:00 or less.
- Chest-to-bar pull-ups in 3:00 or less.
- Advanced athletes can attempt double-unders with a heavy rope.
Wednesday: Today’s heavy day is a clean complex that develops timing in the clean and strength from the hang position.
Intended stimulus:
- Heavy weightlifting complex.
- Clean load is relative to each athlete’s capacity and technique.
- Increase loading across as many sets as possible.
- Athletes may reset their grip after the clean pull in :05 or less.
- Squat or power clean.
- Lift once every 3:00 or complete all 7 sets on a 20-minute clock with 2-3 minutes of rest between sets.
Thursday: Fight Gone Bad is a classic CrossFit benchmark that targets metabolic conditioning and high-rep stamina. Shoot to balance constantly moving while avoiding full muscular fatigue.
Intended stimulus:
- Classic CrossFit benchmark test.
- CAP benchmark workout for April and we will be redoing it in August so be sure to log your score!
- High-rep, lightweight conditioning workout.
- 15-25 reps for each movement.
- Push the pace on the row or pace based on fatigue level.
- Athletes can achieve 30-50 reps on the box jumps and push presses.
- Maintain full range of motion despite the volume and fast pace.
Friday: Today’s workout builds gymnastics skills (ring dips, L-sit holds, and hang from the pull-up bar) and lower-body strength (DB box step-overs).
Intended stimulus:
- 3-6 rounds.
- Shorter duration holds to encourage athletes to go unbroken.
- Ring dips in 3 sets or less.
- Find hold and hang options that allow for unbroken efforts in the warm-up and 2 sets or less in the workout.
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
