News & Notes 📰
Upcoming Schedule Changes
Monday, September 7 — CLOSED for Labor Day! Enjoy the day off with your families!
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. 📸
💪 Personal Training at CFLKW — Meet Your Coach, Coach Kalyn!
We are so excited to announce that Coach Kalyn is now taking personal training clients — and if you’ve been thinking about PT, there has never been a better time to get started!
Personal training at CrossFit Lake Wylie isn’t a generic program pulled off a shelf. It’s a plan built entirely around you — your goals, your schedule, your body. Whether you’re chasing fat loss, building strength, gaining confidence, or working around an injury, Kalyn will build your program from scratch and adjust it as you progress so that every single session counts.
This isn’t guesswork. This is coaching.
✅ Train smarter, get stronger
✅ Customized plan built for your specific goals
✅ Flexible scheduling that works around your life
Personal training is a great fit for current members looking to level up their training and non-members who want a more personalized approach to fitness. If you’ve ever wanted one-on-one attention and a program designed just for you, this is it.
Ready to get started? Book your free consultation with Coach Kalyn and take the first step toward your goals! 👇
Recent Member Wins 💪🏽🏆
- Alex C. checked in to 10 classes!
- Chris G. checked in to 10 classes!
- Nathalia M. checked in to 10 classes!
- Jarrett P. checked in to 25 classes
- Brad hit a 155 lb squat clean PR and 145 lbs x 2!
- Justin K. hit a 315 lb bench press PR!
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 🥳
- 9/1 David T.
- 9/3 Vanessa F.
- 9/6 Amanda P.
CrossFit Lake Wylie Anniversaries 🤩
- None this week
Programming Summary 🏋🏽♂️
Monthly Focus: Olympic Lifting 🏋️
This month we are shifting our focus to Olympic lifting. Expect to see relatively heavy lifting days alongside workouts that challenge you to cycle a lighter barbell for large, unbroken sets. It’s a great month to dial in your technique and push your capacity on the barbell.
🎯 September Benchmarks: 1-rep-max snatch, Grace, and Andi — start mentally preparing now!
Monday: Today, you get to lift heavy relative to your capacity. The effort should require all of your focus and attention to execute each set. We’re building to a heavy front squat!
Intended stimulus:
- Heavy front squat day.
- Final sets for each rep range should be near failure.
- Squat heavy while potentially sore/fatigued from the demands of yesterday’s workout.
- Rest about 3:00 between sets.
- Compare to similar on 07/06/26 and 04/08/26.
Tuesday: Fight Gone Bad is a classic CrossFit benchmark that targets metabolic conditioning and high-rep stamina. Shoot to maintain balance while constantly moving, avoiding full muscular fatigue. We’re doing wall-ball shots, sumo deadlift high pulls, box jumps, push presses, and rowing!
Intended stimulus:
- 15-25 reps for each movement.
- High-rep, lightweight conditioning workout.
- 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.
- Classic CrossFit benchmark workout.
- Last tested 08/16/25.
Wednesday: Today’s workout is a grind with a rewarding push at the end! We’ve got burpee pull-ups, KB swings, and max burpee pull-ups in the remaining time!
Intended stimulus:
- 5+ burpee pull-ups.
- First set of burpee-pull-ups in under 6:00.
- Kettlebell swings in under 3:30 and 2-3 sets.
- :30+ to complete burpee pull-ups; advanced athletes may have 3:00+.
Thursday: Today’s workout is going to challenge your flexibility and coordination with the single-arm overhead squat, especially under fatigue from dumbbell step-overs and double-unders.
Intended stimulus:
- Finish in 11:00-16:00.
- All sets of single-arm dumbbell overhead squats in 3 sets or less; switch arms as needed.
- Consistent and steady pace on the box step-overs; no more than 1 break.
- Hold the dumbbell any way; step up any way.
- First set of double-unders in under 2:00.
Friday: Today’s time domain should tell you everything you need to know about this workout; it’s FAST! We have light clean and jerks and echo bike calories!
Intended stimulus:
- Finish in 5:00-7:00.
- Fast-paced effort.
- Light load on the clean and jerks that allows for 21 reps in under 1:30.
- Moderate to hard pace on each bike effort.
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 📅
❤️ 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.
👇 https://givebutter.com/toris-tribe-workout-2026
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
