News & Notes 📰
Beers & Burpees – Sign Up by Thursday to save 💰!
We’re co-hosting the 15th Annual Beers & Burpees Charity Event on Saturday, October 11, and super early bird pricing ends this Thursday, April 10! CrossFit Lake Wylie has been part of this event for years, and we always have one of the biggest groups there—let’s keep that streak going!
Join us for a fun partner workout, live DJ, beer garden, food trucks, and more—all while supporting the Changing Lives Together Foundation.
🕐 Sign up for the 12:20 or 1:00 pm heat so we can work out together!
👧 Kids heat is at 1:40 pm, so the 1:00 pm adult heat is ideal for parents.
💻 Register now: www.beersandburpees.com/register
⏳ $110/team (includes shirts + 6 craft beers) – price goes up after April 10!
Read more details down below in the Upcoming Events section!
Warm Weather ☀️ = AC Time! ❄️
We’ve already had to kick on the air conditioning a few times—spring heat is here early!
Just a quick reminder:
We do run the AC at CrossFit Lake Wylie (a rare perk in the CrossFit world!) and we start using it anytime the temperature hits above 72°.
Why it matters:
- Keeps the gym cool
- Helps control humidity
- Makes training safer and more comfortable
To make it work well, we need to keep the doors closed as much as possible. If it’s nice and cool outside though let’s open up those doors and let the cool air in! We really appreciate your help with this!
It’s cooling down again this week, so we likely won’t need air conditioning—but the warmer weather is coming back soon. Let’s stay ready and stay cool!
Don’t Forget Your Free InBody Scan! 📊
April scans are live and ready to go!
📅 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
⏳ You’re in charge — scan yourself when it works for you
Want help reading your results?
📲 Scan the QR code at the gym or click here.
📅 Need a full breakdown? Book a goal-setting session
Coaches can’t review scans during class, but we do want to see your progress—so show us your results anytime!
Smile, You’re Gonna Be Famous 📸😎
Bruce Williams (BAW Media) is coming back Monday, April 14 to shoot photos and video of the 7:00 am class—and you do not want to miss it!
Bruce has captured some of the biggest CrossFit moments out there—Games, Regionals, you name it. Now he’s coming back to highlight you.
This is your moment to show off what you’ve been working so hard for. Bring the energy. Bring the effort. And if you’ve got a CFLKW shirt—wear it proud!
Let’s pack the class and show Bruce what 7 am is all about. Don’t be the one watching from the sidelines (from the other class times 😜)! 💪
📸 @kevinharrington.images
Recent Member Wins 💪🏽🏆
- Lucas A. checked in to 250 classes!
- Dwayne J. checked in to 25 classes!
- Binayak A. checked in to 10 classes!
- Ale H. ran during the entire workout without knee pain!
- Nikki hit a 135 lb power clean PR!
- 2 Rep thruster PRs:
- Allison R. 95 lbs!
- Ben D. 155 lbs!
- Christine B. 90 lbs!
- David N. 205 lbs!
- Jesse B. 150 lbs!
- Justin K. 165 lbs!
- Meagan S. 75 lbs!
- Rony M. 160 lbs!
- Ryan G. 155 lbs!
- Sarah C. 125 lbs!
- Skip L. 85 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 🥳
- 4/13 Bret B.
CrossFit Lake Wylie Anniversaries 🤩
- 4/8 Meagan S. – 1 year
- 4/8 Rebecca F. – 1 year
- 4/11 Patsy S. – 2 years
- 4/13 Amy L. – 2 years
Nutrition & Wellness 🥑🧘🏽♀️🛌
Fuel Your Mind: Nutrition for Mental Clarity and Health
Mental health is deeply tied to nutrition, and the foods you eat can have a significant impact on how you feel, think, and focus. By making thoughtful choices about your diet, you can support mental clarity and emotional resilience. Here’s a guide to brain-boosting foods to add to your plate:
Brain-Boosting Foods
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Fatty Fish: Rich in omega-3 fatty acids, salmon, mackerel, and sardines are key for brain health, improving focus, and reducing brain fog.
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Leafy Greens: Spinach, kale, and broccoli contain antioxidants and B vitamins that enhance cognitive function and energy levels.
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Whole Grains: Brown rice, oats, and quinoa provide steady, long-lasting energy to keep mental fatigue away.
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Nuts and Seeds: Snack on almonds, walnuts, sunflower seeds, or chia seeds—they’re packed with magnesium, vitamin E, and healthy fats that protect your brain from oxidative stress.
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Colorful Berries: Blueberries, strawberries, and raspberries are antioxidant powerhouses that promote sharper thinking and combat free radicals.
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Fermented Foods: Yogurt, kefir, and kimchi are rich in probiotics that support a healthy gut—and a healthy gut means a healthy brain!
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Dark Chocolate: Beyond being a delicious treat, dark chocolate contains compounds that improve mood and enhance brain function. Just enjoy it in moderation.
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Magnesium-Rich Foods: Add avocado and dark chocolate for their stress-reducing and relaxation-promoting benefits.
Hydration Matters
Don’t forget to hydrate! Water is vital for optimal brain function. Aim for at least eight glasses a day to keep your mind sharp and alert.
Tips for Mental Nutrition
Pair these nutrient-dense foods with consistent meal timing and minimize processed foods. This approach helps stabilize your mood and energy levels throughout the day.
Fuel your mind as much as you fuel your body—what’s your go-to mental-clarity meal? Try combining whole grains, leafy greens, and a salmon filet for a balanced, brain-boosting dinner.
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Why Building Muscle Matters—Especially Long-Term
CrossFit helps you build strength—but it’s not just about lifting heavier.
Muscle plays a huge role in long-term health and disease prevention:
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After age 30, you lose 3–8% of muscle each decade unless you train it.
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Less muscle = higher risk of falls, fractures, and loss of independence.
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Low muscle mass is linked to increased risk of Type 2 diabetes, heart disease, and even some cancers.
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Muscle improves insulin sensitivity, metabolism, and inflammation regulation.
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A 2022 study found people with more muscle mass had a 30% lower risk of dying from all causes.
The more muscle you maintain as you age, the better your quality of life.
CrossFit helps you do that—by combining strength training, functional movement, and consistency. Whether you’re 25 or 65, your future self will thank you for every deadlift, squat, and push-up.
Are you training for life? Because at CrossFit Lake Wylie we are.
If your April InBody scan shows a drastic drop in muscle mass, we recommend you reach out and consider nutrition coaching. CrossFit plus the right diet should help you increase muscle mass or at minimum maintain muscle mass. Let’s make sure your training and your diet is moving you forward!
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’s couplet is a tough combination of knees-to-elbows and front squats that will challenge your midline strength.
Intended stimulus:
- Finish in 12:00-15:00, advanced athletes may go faster.
- Knees-to-elbows and front squats each in 2 sets or less per round.
- Designed to tax and strengthen the midline.
Tuesday: Today’s workout is a classic heavy day with 5 sets of 5 deadlifts.
Intended stimulus:
- Heavy day relative to each athlete’s capacity.
- Lift the same challenging load across all sets OR increase loading across as many sets as possible while maintaining safety and proper mechanics.
- Reference 2/26/25 for last heavy deadlifts.
Wednesday: Today’s workout is a heavy dumbbell party: Single-DB suitcase carry and single-DB push jerks.
Intended stimulus:
- 6-9 rounds.
- 1:30-2:00 per round.
- Unbroken suitcase carries in roughly 1:00 each round.
- Moderate-to-heavy push jerks in 2 sets or less per arm each round.
Thursday: Today, you’ll take on a chipper complete with box jumps, a 1,600-meter run, and 10 rope climbs to round things out.
Intended stimulus:
- Finish in 14:00-18:00.
- Box jumps in 3:00 or less.
- Run in 10:00 or less.
- Rope climbs in 5:00 or less.
Friday: Today’s workout is a blend of long conditioning and moderately heavy lifting! Move at a consistent, sustainable pace for 30 minutes while also choosing a load that you can quickly lift for 2 good reps for 10-15 sets.
Intended stimulus:
- 200-300 calories.
- Easy-to-moderate bike pace.
- Moderately heavy snatches; athlete chooses load.
- Snatches in :30 or less every 20 calories.
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!
🏋️ Save the Date: Ryze Above Fitness Fundraiser – Saturday, May 31 🏋️
Mark your calendars! We’re hosting our first-ever fundraising event at CFLKW to support Ryze Above Fitness—a great cause helping make fitness accessible to more people.
This will be a fun and friendly competition with divisions for everyone:
✅ Red Division (RX) – Bring your A-game. For experienced athletes looking for a challenge!
✅ Blue Division (Scaled) – A challenging but approachable option. Expect an accessible but rewarding test of fitness!
✅ Yellow Division (Fun 4 All) – No pressure, just a good time! Designed for anyone looking to participate, have fun, and support a great cause!
- 3 Stations (water fall start)
- Each station is a 9 minute AMRAP
- 5 minutes to transition between each station
- Heats start every 15 minutes starting at 8 am, inclusive heat at 11 am and last heat starts at 12 pm
- 6 teams per heat
- Teams- MM, FF, MF
Whether you’re here to compete, cheer, or just be part of something bigger, we want everyone involved. Stay tuned for registration details coming soon, but for now—save the date and get ready to throw down for a good cause! 💪🔥
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
