News & Notes 📰
A Note About Coach Christine 💙
We want to share some news with our community because you deserve to hear it directly, and because Coach Christine means so much to all of us.
Christine is six months pregnant — and as any mama knows, growing a human is no small thing! Between the exhaustion that comes with pregnancy and a new evening schedule with her boys in practice, getting the sleep she needs before those early morning classes has just become impossible. And so, with a heavy heart, Christine has made the decision to step back from coaching the Wednesday 5 and 6 AM classes for the time being.
We completely support her in this decision. Her health, her rest, and her family come first — always. That’s not just something we say, it’s something we mean. And honestly, we’d expect nothing less from someone who gives as much of herself as Christine does.
Now before you get too sad — you haven’t seen the last of her! Christine will still be on the schedule coaching some Saturdays, and you’ll still see her around the gym doing what she does best. This is a step back, not a goodbye. 💙
To Christine: we love you, we are so proud of you, and we cannot wait to meet that baby. You focus on you and that growing family — we’ve got things covered until you’re ready to come back. And we know you will, because coaching is in your DNA and your members will be here waiting. 🤍
🏊 Swim WOD Recap — What a Morning! ☀️
What an incredible way to spend a Saturday morning! Our Summer Swim WOD at Camp Thunderbird was everything we hoped it would be and more — and the numbers speak for themselves: 24 people showed up to get after it and we couldn’t be more proud of this community for coming out!
The weather was absolutely perfect, Coach Greg led an amazing class as always, and Coach Kalyn brought some great tips to help everyone improve their swimming form along the way. It was truly a one-of-a-kind CrossFit experience and the energy throughout the whole morning was just fantastic.
And then there were the 25-yard sprint finishers. 👀 Let’s just say the results of that little competition are… still under review. 😂 We’ll leave it up to those who were there to decide who really took the crown on that one. You know who you are!
A huge, heartfelt thank you to Sarah Mu. for helping us put together such an amazing event. It would not have been what it was without her and we are so grateful! 💙
Oh, and because this community never misses an opportunity to eat together — 15 people stuck around for breakfast afterward and honestly that might be our favorite part. We love this crew so much.
We had such a blast that we’re already looking forward to the next one. Stay tuned! 🙌
Show Up. Show Out. Get Captured. 📷 — Tuesday, September 1st @ 6:30 PM
He’s back — and we want YOU in the frame!
Bruce Williams from BAW Media is returning to CrossFit Lake Wylie on Tuesday, September 1st at the 6:30 PM class and we are pulling out all the stops to pack that floor!
If you don’t know Bruce, he has photographed the CrossFit Games, Regionals, and top athletes from around the world. And on September 1st, his lens is pointed at US — at our community, our effort, and what makes CFLKW special.
This is your chance to get some truly epic action shots of yourself doing what you do best. No need to be a Games athlete — just bring your energy, give it everything you’ve got, and let Bruce do the rest.
👕 Wear your favorite CFLKW apparel — let’s make these photos look as good as this community is!
Let’s pack that class. We want photos of YOU, not empty floor space. The more the merrier and the better these shots are going to be.
Tuesday, September 1st | 6:30 PM | CrossFit Lake Wylie
Be there. Get captured. 📸
Recent Member Wins 💪🏽🏆
- Garbriel R. checked in to 25 classes!
- Matt D. checked in to 25 classes!
- Suzanna W. checked in to 50 classes!
- Congratulations to all these box jump PRs!
- Stefani C. — 18″!
- Amy L. — 30″!
- Pravallika R. — 33″!
- Greg F. — 40″!
- DJ — 51″!
- Congratulations on all these split jerk PRs!
- Ashley G. — 140 lbs!
- Ben D. — 205 lbs!
- Chris C. — 225 lbs!
- James R. — 175 lbs!
- Jarrett P. — 135 lbs!
- JeriLynn Y. — 55 lbs!
- Joshua M. — 215 lbs!
- Justin K. — 195 lbs!
- Justin F. — 185 lbs!
- Nicole T. — 180 lbs!
- Penny S. — 85 lbs x3!
- Reagan S. — 115 lbs!
- Russ T. — 135 lbs!
- Shayna R. — 190 lbs!
- Suzanna W. — 45 lbs!
- Gabriel R. — 175 lbs!
- Patsy S. — 120 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. Also keep in mind that this is not a full list of wins, so share your progress with a coach so we can celebrate you!
Birthdays this Week 🥳
- 8/28 Matthew P.
- 8/29 Bill L.
- 8/30 Mary W.
CrossFit Lake Wylie Anniversaries 🤩
- 8/28 Marcus T. — 4 years
- 8/28 Amanda P. — 1 year
Programming Summary 🏋🏽♂️
August is all about moving your body — and moving it well!
This month our programming is focused on gymnastics skills, so expect to see bodyweight movements woven throughout your workouts and skill work. The goal is simple: help you move through space more efficiently. Whether that’s pulling, pushing, squatting, or swinging — we’re going to get better at controlling our bodies this month and that transfers to everything we do in the gym.
Our August benchmarks are two CrossFit classics — Annie and Cindy. If those names mean something to you, start mentally preparing. If they don’t yet, you’re about to find out! 😄
Monday: Today’s workout is a heavy day. We’re building to a heavy snatch double!
Intended stimulus:
- Heavy day relative to each athlete’s capacity.
- Compare to similar 03/09/26 and 01/05/26.
- All sets 70%+ of 1-rep-max snatch.
- Athletes may regrip between reps.
- Build to a heavy double across the 7 sets.
- Lift once every 3:00.
- Increase loading across each set as mechanics allow.
Tuesday: Today, you’ll take on an interval-style workout with a heavy focus on higher-skill gymnastics in a faster-paced effort. We’ve got running, chest-t0-bar pull-ups, handstand push-ups, and goblet squats!
Intended stimulus:
- Interval-style workout.
- Heavy focus on higher skill gymnastics in a faster-paced effort.
- 1:00+ for max reps.
- Run efforts in 2:00 or faster.
- Perform all the way through twice.
Wednesday: Today’s workout is a longer conditioning-style effort with no reason to stop moving. We’re rowing, doing ab mat sit-ups, and box jump-overs!
Intended stimulus:
- Finish in 18:00-23:00.
- Longer conditioning-style workout with no reason to stop moving.
- Each row in 3:30 or faster.
- Sit-ups and box jump-overs each in under 2:00.
Thursday: Today’s workout is a two-part effort. Complete the entire farmers carry, and then the 10 sets of burpees and rope climbs.
Intended stimulus:
- Finish in 10:00-15:00.
- Farmers carry in 5:00 or faster.
- Each round of burpees and rope climb in :60 or less.
Friday: Welcome to the fourth workout of the 2026 Community Cup. This workout was created by Corey Waltz from Iron House CrossFit. We’re doing double-unders, air squats, and alternating DB snatches!
Intended stimulus:
- Community Cup Event 4.
- Created by Corey Waltz from Iron House CrossFit.
- Finish in 10:00-20:00.
- Advanced athletes can challenge themselves with a heavier dumbbell (50/70 lb) if they are not signed up for the Community Cup.
- Longer, stamina-based effort.
- Light-to-moderate dumbbells; consistent sets of 10+ reps with short breaks.
Saturday: Something fun!
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. Therefore, keep showing up so you can be the best and fittest version of yourself! 😎
Upcoming Events 📅
🤩 Bring a Friend Week – Monday, Aug 24 – Saturday, Aug 29
CrossFit is fun—but it’s way more fun with people you know.
All week long, bring a friend, coworker, neighbor, or anyone you think could use more strength, more confidence, and a community that’s got their back.
They can come for free—no limit on how many times or how many friends!
We’ll make sure the workouts are beginner-friendly, while still giving our experienced members a solid challenge.
Here’s the best part:
If your friend signs up for a membership,
- → You get $65 cash
- → They get $65 off their first payment
Want to give them $100 off instead? Just ask Alie for a special $100 bill you can hand to your friend!
Let’s grow this community together. You already know what CFLKW has to offer—now share it with someone who needs it!
Please send your friends this link to sign up.
- You can invite as many friends as you’d like.
- They can come as much as they’d like.
- They don’t have to come to the same class as you.
❤️ Tori’s Tribe Fundraiser Workout — Saturday, September 19, 8-1 pm @ Immortal Athletics
Many of you may remember last year we rallied together for this incredible cause — and we’re doing it again because Tori is still fighting and she needs our support.
For those who may be new to our community: Tori Jablonka is the wife of Scott Jablonka, our preferred and favorite physical therapist, and she has been bravely battling cancer. Last year CFLKW showed up for Tori’s Tribe in a big way, and this year we want to show up even stronger. 💙
Here’s what the day looks like:
- 💪 3 workouts for 1 cause
- 🛍️ Vendors & silent auction
- 🚚 Food trucks
- 🙏 Community, faith, and fitness all in one place
All fitness levels are welcome — whether you want to compete, participate, or simply show up to support, there is a place for you at this event.
📅 Saturday, September 19th
⏰ 8:00 AM – 1:00 PM
📍 Immortal Athletics | 235 Market St., Cramerton
All proceeds go directly to Tori Jablonka.
Sign up, donate, or find more details at the link below. Let’s show up for Tori the way this community always does. 💪❤️
Love fitness. Hate cancer. Be Vic-Tori-ous.
👇 linktr.ee/TorisTribeFundraiserWorkout
Member Perks 🤩
Being a member of CrossFit Lake Wylie has its perks! Here’s a look at all the discounts and benefits you get as part of our gym family.
- First, get 10% off at Thorne. You can grab anything from prenatal vitamins and probiotics to creatine, whey protein, health tests, and many other high-quality supplements.
- You can also save 30-40% on your CrossFit Lake Wylie membership by using HSA/FSA dollars to pay for it.
- Plus, get 10% off at Inov8 by using code CFLAKEWYLIE at checkout. They offer everything from barefoot training shoes and lifters to running shoes, including the F-Fly shoe—perfect for CrossFit with its lightweight feel and wide toe box.
- We also offer 20% off Saatva Luxury Mattresses. We personally sleep on the Saatva Classic Mattress, Plush Soft, and the difference in sleep quality has been huge. Better sleep. Better recovery.
- Another great benefit is 10% off a GOWOD Premium subscription. Just reach out to one of our coaches to receive your subscription link.
- If you need CFLKW apparel or other goodies check out our online store at crossfitlakewyliestore.com where you can order anytime!
- For recovery, enjoy $1 per minute massages with James Jones from Zenergy Massage Therapy ($60/60 mins or $90/90 mins). Simply show him your active membership in PushPress (click “Memberships” in the app) and let him know you’re part of CFLKW. Text (803) 526-3550 or book your appointment here.
- You can also save money and help our community grow through our Referral Program. Thank you for spreading the word!
- Finally, check in at least 16 times a month (12 for Masters) to make it into our Committed Club. Each month, your name goes in the drawing for a prize when you hit your check-ins.
“As iron sharpens iron, so one person sharpens another.” — Proverbs 27:17
