News & Notes 📰
Glute & Hamstring Workshop Recap
This past Thursday, Scott Jablonka from Carolina Movement Doc (CMD) led an incredible Glute & Hamstring workshop—and our members showed up big, with 20 in attendance!
We laughed, we learned, and yes… we stretched in ways that were a little uncomfortable (okay, maybe a lot). But everyone walked away with valuable tips to move better, get stronger, and stay injury-free.
Big thanks to Scott for sharing his expertise with our community!
Did you know? We are an official CMD Affiliate!
If you’re interested in physical therapy you can book here: www.carolinamovementdoc.com/physical-therapy
If you’re interested in sports massage you can book here: www.carolinamovementdoc.com/sports-massage
Set Your SMART Goals
Coach Wes just added the SMART Goals definition to our goals board—so you can set goals that are clear, realistic, and worth chasing.
SMART stands for:
- Specific – What exactly do you want to achieve?
- Measurable – How will you track your progress?
- Achievable – Is it realistic for you right now?
- Relevant – Does it align with your bigger priorities?
- Time-bound – When will you get it done?
Take a minute before or after class to write your SMART goal on the board.
👉 Seeing it in writing makes it real.
👉 Sharing it with the community keeps you accountable.
Let’s fill that board and start checking those goals off.
The Battle Is On: Good Guys vs Bad Guys at AMRAP 4 Autism! 🔥
Greg and Nikki have teamed up as the Good Guys.
Christine and Brad are taking them on as the Bad Guys.
Who’s going to win? That’s up to YOU.
Join the fun and sign up for the 11 AM heat on Saturday, August 23!
Let’s show up as one big team and rep CrossFit Lake Wylie together.
If 11 AM fills up, grab a spot at 12 PM.
Already signed up and want to join the battle?
Send us your duo and we’ll make your own custom poster!
Quick Registration Tips:
- Sign up as an individual (team setup is still being fixed)
- Then email:
📧 christy@autismstrong.org
📝 Tell her you’re with CrossFit Lake Wylie and she’ll add you to our team
🗓 Date: Saturday, August 23
🤝 Grab a partner
🎟 Register here: https://give.amrap4autism.com/event/amrap-4-autism-charlotte-2025/e671526
Let’s pack the heat, have some fun, and support a great cause!
Recent Member Wins 💪🏽🏆
- Bill L. checked in to 100 classes!
- Tatiana N. checked in to 10 classes!
- Pravallika R. checked in to 100 classes!
- Alondra M. checked in to 50 classes!
- Zach D. checked in to 50 classes!
- Robert S. checked in to 10 classes!
- Sarah Mu. hit a 110 lb clean & jerk PR!
- Congratulations on these Grace PRs!
- Sarah Mu. 3:15 to 2:55 (intermediate)!
- Alie K. 3:08 (3 sec PR)!
- Shayna R. 2:33 (27 sec PR)!
- Kenyate B. 4:46 (6 sec 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. 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 🥳
- 8/15 Lucas A.
- 8/16 Bree B.
- 8/16 Ty P.
CrossFit Lake Wylie Anniversaries 🤩
- 8/13 Shantil T. – 2 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.
Stronger Starts with Protein
If you’re training hard but not seeing strength or muscle gains, protein might be the missing link.
Protein helps:
- Repair and rebuild muscle after workouts
- Support healthy body composition
- Keep you full and satisfied
Most active adults need more than they think—often 0.7–1 gram per pound of body weight daily.
👉 Spread it out across meals and snacks, not just dinner.
👉 Make it a priority, just like your workouts.
Not sure if you’re getting enough? Let’s look at your day together.
Click here to book a nutrition consult.
— Coach Alie
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Programming Summary 🏋🏽♂️
August Programming Focus
This month, we’re shifting the focus to Olympic lifting—with an emphasis on lighter loads and larger sets.
You’ll see more workouts that challenge you to hang on to the barbell and move efficiently through unbroken reps. The goal is to build better movement patterns, barbell control, and cycling mechanics.
We’ll also be hitting some classic CAP benchmarks this month:
- Grace
- Open Workout 18.1
- Andi
- Fight Gone Bad
Get ready to move well, move often, and have fun with it.
Monday: Today’s workout is a heavy day. We are doing 5 sets of 5 back squats!
Intended stimulus:
- All sets at 70%+ or 1-rep max.
- Perform straight sets across OR add load, but no more than 10 pounds at a time.
- Rest about 3:00 between sets.
- Compare to 1/30/25.
Tuesday: Today’s workout is a combination of two high-skill movements: muscle-ups and box jumps! After the workout we’re doing weighted pull-ups and dips.
Intended stimulus:
- Finish in 8:00-12:00.
- Higher-skill gymnastics paired with a taller box jump.
- Lower reps to encourage a fast pace.
- Unbroken muscle-ups for as long as possible.
Wednesday: Today you’ll take on two kinds of cleans alongside 400-meter run efforts for some intentional interference.
Intended stimulus:
- Finish in 10:00-15:00.
- Heavier than normal med-ball cleans and moderate-to-heavy power cleans; intended interference.
- Run efforts in under 2:30.
- Med-ball cleans and power cleans each in under 1:30.
Thursday: Today you’ll take on a fast-paced workout that requires some skill and plenty of fortitude. We’re doing a couplet of double-unders and toes-to-bars!
Intended stimulus:
- Less than 10:00.
- Fast-paced, moderate-skill workout.
- Double-unders in 2 sets or less.
- Toes-to-bars in 2 sets or less.
Friday: This workout utilizes a single-kettlebell and will challenge your core and grip in a unique manner. We’re doing single-KB suitcase carries and KB snatches!
Intended stimulus:
- 6-9 rounds.
- 1:30-2:00 per round.
- Unbroken suitcase carries in roughly 1:00 each round.
- Moderate-to-heavy kettlebell snatches in 2 sets or less per arm each round.
- This workout gets grippy quick; switch hands frequently.
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 📆
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 – 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.
It’s 2-person teams and 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 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
More details to come!
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
