News & Notes 📰
Member Spotlight: Meet Ambassador Chris C 🤩
If you’ve ever taken a class with Chris, you already know why he was chosen as one of our CrossFit Lake Wylie Ambassadors—he brings energy, humor, and positivity to every workout.
Here’s a little more about Chris:
-
Favorite thing to do in Lake Wylie: Golf! He’s a member at Palisades Country Club. He can crush the ball off the tee—but don’t ask him to chip.
-
Favorite thing about CrossFit Lake Wylie: “The culture and the programming. If you want to become more mobile, fit, and improve your ability to do every movement, then CFLW is the place to do it.”
-
Fitness goal this year: Build more lean muscle and get back to running.
-
If a workout was named after him and what moves would definitely be included: Crizzle Drizzle (his college nickname and because he sweats a lot). And burpees and running!
-
Biggest achievement since joining: Gaining access to an incredible community.
We’re so glad to have Chris representing CFLKW and spreading the energy that makes this place special!
Skip the Fast Food—Try 212 Meals Instead 🥗
If you often find yourself grabbing whatever’s quick, it’s time to try something better. 212 Meals makes eating healthy simple.
- Fresh, never frozen, high-quality meals
- Macros listed for every meal
- Gluten-free and dairy-free options
- Breakfast, lunch, and dinner available
- Delicious and ready to eat—no cooking required
Especially for people like me (Alie) who hate cooking, this is a game changer. Eat these consistently and you’ll likely see faster body composition changes and better gains in the gym.
I keep some in my fridge every week, and it’s the reason I’m not living off Chick-fil-A and protein bars. Trust me—once you try them, you’ll wonder why you didn’t do it sooner.
A new menu is released every Monday at 11 am and you have until 1 pm on Thursday to place your order. You can then pick your meals up the following Monday!
Don’t Miss the First 5 Minutes ⏳
We get it—life happens, traffic stinks, and sometimes the clock gets away from you. But those first few minutes of class? They’re gold. That’s when your coach explains the workout, the movements, and what kind of “fun” you’re in for.
Show up late and you miss the plan, the vibe, and maybe even the coach’s best joke of the day.
Do your future self a favor—aim to be a couple minutes early, water bottle filled, shoes tied, ready to roll. Your workout (and your coach) will thank you.
Saturday Class Time Change ⏰
We gave it a shot with two Saturday classes, but attendance has been low in both. So starting Saturday, October 11, we’re going back to ONE Saturday class at 8:30 am.
Why 8:30? It’s the perfect middle ground—early enough to crush your workout and still have the whole day ahead, but not so early that you need three cups of coffee to function.
And honestly…Saturday classes are always more fun when we’re all together anyway. More energy, more high-fives, more fitness.
So set your alarm, grab your coffee, and we’ll see you at 8:30 am sharp every Saturday!
Join Kiya’s Team at the MORE THAN PINK Walk – Saturday, October 11 @ 8:30 am
Our very own Kiya R. is a breast cancer survivor, and she’s inviting all of us to walk alongside her at the Susan G. Komen MORE THAN PINK Walk this October.
In 2023, Kiya was diagnosed with Triple Negative Breast Cancer at just 35 years old. With no family history, clean living, and an active lifestyle, the diagnosis came as a shock—but she faced it with strength and grace.
After 16 rounds of chemo, 30 rounds of radiation, a lumpectomy, and immunotherapy, she’s now cancer free and embracing a new chapter.
Now, she’s walking to raise awareness, support others, and help end breast cancer for good—and we can join her.
🗓 Saturday, October 11
📍 Symphony Park at SouthPark Mall – Charlotte, NC
⏰
- 7:00 AM | Event site opens
- 8:30 AM | Opening Ceremonies
- 8:45 AM | Walk begins
- 10:00 AM | Post-Walk Celebration
This is more than just a walk—it’s a show of support, love, and community.
Whether you’re a survivor, know someone who’s been affected, or just want to stand with Kiya—we’d love for you to join the team.
Click here to register on Kiya’s team so you can walk with her or simply make a donation.
Let’s show up big for one of our own.
Let’s walk for Kiya.
Let’s walk for everyone impacted by breast cancer.
Note: This is the same day as Beers & Burpees but happens in the morning so you could still do both events if you want to.
Beers & Burpees Charity Event – Saturday, October 11
We’re so excited to be a co-host gym for the 15th Annual Beers & Burpees Charity Event this Saturday in Charlotte/Indian Land!
This is one of the biggest fitness charity events around—last year over 900 athletes came out and helped raise $141,000 for the Changing Lives Together Foundation (www.cltfoundation.org).
It’s a fun partner workout with Standard, Scaled, and Competitive divisions. And don’t worry—you don’t actually have to drink the beers (most of us don’t!). The focus is on fitness, fun, and raising money for a great cause.
We’d love for our CFLKW crew to jump into the 12:20 pm or 1:00 pm heats so we can all throw down together. If your kids want to join in, sign up for the 1:00 pm heat so you can stick around for the Brownies & Burpees kids’ heat at 1:40 pm.
Each 2-person team gets a t-shirt/tank, and the day is packed with a live DJ, vendors, food trucks, games, and a big community atmosphere.
Register here: www.beersandburpees.com/register
Time for Your Free InBody Scan! 📊
October means it’s time for your quarterly free InBody scan!
📅 Available: Wednesday, October 1 – Friday, October 31
📍 Location: At the gym, self-service
Important Reminders:
✔️ Best time to scan: Early morning before eating or drinking anything
⚠️ Not for use if you have a pacemaker or life support device
⏳ Self-service: The machine will be on—you are responsible for completing your own scan
Download the InBody App
Please download the InBody app before your next scan. When setting it up, be sure to use the same phone number you input into the InBody machine so your results sync correctly.
Here’s why:
- The machine we purchased earlier this year had WiFi and freezing issues, so it was sent back for repairs.
- Our repaired machine is back and it does have old results saved in it’s history, but if you used the loaner in between those results won’t show up on our repaired machine.
- The app keeps your data safe regardless of which machine you use.
Need help with your results?
📲 Scan the QR code at the gym or click here.
💬 Want a deeper breakdown? Book a goal-setting session for a full review!
Recent Member Wins 💪🏽🏆
- Marilyn L. checked in to 100 classes!
- Anthony W. checked in to 50 classes!
- Dalton Y. checked in to 25 classes!
- Vanessa F. checked in to 25 classes!
- Coach Greg lowered his body fat % from 15.9 to 14.0!
- Congratulations on these 3 rep max deadlift PRs!
- Alondra M. – 3 @ 205 lbs
- Angie C. – 3 @ 125 lbs
- Anthony W. – 3 @ 335 lbs
- Ashlee R. – 3 @ 170 lbs
- Charlie G. – 3 @ 235 lbs
- Christine B. – 3 @ 175 lbs
- Courtney R. – 3 @ 200 lbs
- Dalton Y. – 3 @ 425 lbs
- David P. – 3 @ 300 lbs
- Dwayne J. – 3 @ 265 lbs
- Greg F. – 3 @ 325 lbs
- JeriLynn Y. – 3 @ 110 lbs
- Jerry Y. – 3 @ 225 lbs
- Jesse B. – 3 @ 365 lbs
- Justin K. – 3 @ 405 lbs
- Kenyate B. – 3 @ 170 lbs
- Kiya R. – 3 @ 215 lbs
- Reagan S. – 3 @ 135 lbs
- Russ T. – 3 @ 225 lbs
- Sarah M. – 3 @ 200 lbs
- Sarah McD. – 3 @ 160 lbs
- Shayna R. – 3 @ 265 lbs
- Stefani C. – 3 @ 285 lbs
- Stephanie T. – 3 @ 135 lbs
- Vanessa F. – 3 @ 140 lbs
- Wesley R. – 3 @ 405 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 🥳
- 10/6 Shayna R.
- 10/10 Ceci G.
- 10/11 JeriLynn Y.
CrossFit Lake Wylie Anniversaries 🤩
- 10/7 Jagan S. – 4 years
- 10/10 Sarah Mu. – 2 years
- 10/12 Christine B. – 3 years
Nutrition & Wellness 🥑🧘🏽♀️🛌
CrossFit’s stance on nutrition: Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.
Build Muscle, Balance Blood Sugar
Did you know your muscles are one of the biggest regulators of blood sugar?
When you build and maintain muscle, your body gets better at pulling glucose out of your bloodstream and using it for fuel. That means:
- More stable energy
- Better blood sugar control
- Lower risk of insulin resistance
Every rep you do in the gym isn’t just making you stronger—it’s helping your body handle glucose more effectively.
Don’t forget to get your free InBody scan this month to see if your muscle mass is increasing—that’s always the goal.
Click here to book a FREE nutrition consult.
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Programming Summary 🏋🏽♂️
October Programming Focus
This month is all about building mental toughness. You’ll see workouts designed to keep you locked in and committed to the work in front of you.
We’ll be hitting October CAP benchmarks with the 2K row and 1-minute max-calorie bike, plus continuing CHAD1000X prep for the Hero workout on November 11.
Some days will simply be about putting your head down and grinding—and that’s where the real growth happens.
Monday: Today’s workout is a chipper of push jerks, toes-to-bars, and cals on the Echo bike. The reps are high enough that you’ll need to be smart about how you break it up.
Intended stimulus:
- Finish in 10:00-15:00.
- Push jerks in under 5:00; 10+ reps to start.
- Toes-to-bars in under 5:00.
- Echo bike in under 5:00.
Tuesday: Today’s workout is a high-skill gymnastics triplet of strict handstand push-ups, strict pull-ups, and single-leg squats. Find challenging options for each movement that still allow you to complete at least 6 rounds.
Intended stimulus:
- 6-9 rounds.
- Strict handstand push-ups in unbroken sets.
- Strict pull-ups in 1-2 sets.
- Single-leg squats in 1:00 or less.
Wednesday: Today’s workout is a heavy day. 10 sets of 2 power snatches!
Intended stimulus:
- Rest 2:00 between sets.
- Start between 60-70% and take small jumps, building up.
- Only increase if technique allows.
Thursday: Today’s workout is meant to be a faster effort with a moderate load. We’re doing front squats and double-unders!
Intended stimulus:
- Finish in 4:00-8:00.
- Push for unbroken squat sets.
- Double-unders in :45 or less each round.
Friday: Today, we have a three-movement chipper for you to work through. Box jumps, running, and rope climbs!
Intended stimulus:
- Finish in 12:00-17:00.
- Box jumps in under 2:00.
- Run in under 10:00.
- Rope climbs in under 5:00.
Saturday: Something fun, partner variation 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 📆
Member Appreciation Week – Monday, November 10 – Friday, November 14
Member Appreciation Week is back!! This is where we dedicate an entire week to celebrate you and show our appreciation for your support of CrossFit Lake Wylie! Each day will feature something special, and we can’t wait to make this week all about YOU.
More details to come!
Friendsgiving – Saturday, November 15 @ 6 pm
Join us for our annual Friendsgiving Party!
Location: TBD – We’re looking for a member with a large house who would be willing to host this year’s party. If you’re interested in opening your home to the CFLKW community, please reach out to Alie.
More details to come!
CFLKW’s 12-Year Anniversary Party! – Saturday, January 10, 2026
Mark your calendars now — you do not want to miss our most epic event of the year!
We’ll be celebrating 12 years of CrossFit Lake Wylie with:
- A catered dinner
- Community awards
- A chance to get dressed up, fancy, and celebrate together outside the gym
This night is always one of the highlights of the year, and we can’t wait to make it extra special for our 12th anniversary.
More details are coming soon, but for now — save the date!
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
