News & Notes 📰
AMRAP 4 Autism Recap
This past Saturday, we had 14 CFLKW members show up strong for AMRAP 4 Autism—and it was a blast.
The big showdown of “Good Guys” vs. “Bad Guys” went down… or at least it was supposed to. Brad and Greg decided to ignore the order, so we’re pretty sure it ended in a draw. The Good Guys did pull out a secret weapon, though: distraction tactics. Nothing says “competitive edge” like a lineup of crop tops. And yes, Greg’s debut in a light purple crop was everything we didn’t know we needed.
Laughter, sweat, and community—it was all there.
There’s some bittersweet news, though. This was the final year of AMRAP 4 Autism, as the organizers have decided to sunset the event. CFLKW has been proud to support this charity for years, and we’re grateful for every memory, every rep, and every person who showed up to make it special one last time.
Thank you to everyone who represented our gym—you made us proud.
Coach Christine’s First Solo Class
Big milestone this weekend—Coach Christine coached her very first class solo on Saturday!
Even though class was smaller than usual with so many of our crew out at AMRAP 4 Autism, it was still a blast. At one point people were even riding the sleds, so you know a good time was had.
Christine has been working hard these past few months to prepare for this, and it showed. Her dedication, energy, and commitment to learning have been incredible, and she did an amazing job leading the class.
Keep an eye on the schedule—you’ll be seeing more of Christine out on the floor. We’re so excited to officially see her on the schedule!
Our First Skill & Stamina Class with Coach Wes
This past Friday, Coach Wes led our very first Skill & Stamina class—and it was a hit!
From the moment people walked in, it was obvious he was ready. He even set up his bike in front of everyone else’s and pretended to teach a spin class. Honestly, we’re not sure if we signed up for Skill & Stamina or SoulCycle, but either way the group loved it.
Members said the class had a totally different vibe, the energy was awesome, and it was a ton of fun. One thing’s for sure—Wes is not shy about keeping things entertaining while also sneaking in some serious fitness.
He also wasted no time putting his new gymnastics seminar skills to work. This class is already helping members sharpen their gymnastics and push their VO2 Max—and somehow laugh while doing it.
If you’re looking to build skill, stamina, and maybe get tricked into cardio while your coach pretends he’s on tour with Peloton, this is the class for you. Catch it every Friday at 4:30 pm—don’t miss out!
Recent Member Wins 💪🏽🏆
- Jasmine M. checked in to 100 classes!
- Shayna R. checked in to 25 classes!
- James R. checked in to 25 classes!
- Kiya R. checked in to 100 classes!
- Stephanie T. checked in to 25 classes!
- Jenny K. checked in to 100 classes!
- Neil H. checked in to 10 classes!
- Sally H. checked in to 10 classes!
- Nikki S. reached an even more superior level VO2 Max of 46!
- Greg F. ran 400 meters in 1:46!
- Justin K. hit a 5×5 back squat PR of 355 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 🥳
- 8/29 Bill L.
- 8/30 Mary W.
CrossFit Lake Wylie Anniversaries 🤩
- 8/28 Marcus T. – 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.
The Power of Active Recovery
Recovery doesn’t always mean complete rest. Moving your body in the right way can speed things up and help you feel better faster.
Active recovery ideas:
- Go for a light walk or easy bike ride
- Do 10–15 minutes of mobility work
- Try rucking with a light weight
- Focus on controlled breathing to lower stress
These low-intensity movements increase blood flow, reduce soreness, and support faster recovery between tough training days.
👉 Don’t think of recovery as “doing nothing”—think of it as training smarter.
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 not your typical heavy day. Go heavy, but only as heavy as possible while maintaining unbroken sets of snatches.
Intended stimulus:
- Lifting day aligned with August focus.
- Touch-and-go sets.
- Start at a moderate weight and build in load each set.
- Lift once every 4:00.
- Snatches may be completed as a squat or power variation.
Tuesday: Today is a running interval day!
Intended stimulus:
- 12:30-18:00 total working time.
- 600 meters in 2:15-3:00.
- 400 meters in 1:30-2:00.
- 200 meters in :40-1:00.
- Compare to 10/10/24.
Wednesday: Today’s workout is a gymnastics couplet that pairs a complex movement (handstand walking) with a simple one (air squats).
Intended stimulus:
- Finish in 7:00-12:00.
- High- and low-skill combination effort.
- Athletes performing the Rx’d volume should be able to complete at least 30 air squats per minute.
- Handstand walks in 1:00 or less.
Thursday: 18.1 Open workout repeat.
Intended stimulus:
- 4-12+ rounds.
- Toes-to-bar reps in :15-1:30.
- Dumbbell hang clean and jerks in :30-1:00.
- Row calories in :35-2:00.
- Low-skill, high-volume endurance and stamina test.
Friday: This workout challenges cardiorespiratory endurance along with grip, shoulder, and leg stamina. We’re doing DB box step-ups and double-unders!
Intended stimulus:
- Sub-10:00; closer to 7:00 for advanced athletes.
- Unbroken double-unders.
- 8+ step-ups/1:00 pace.
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 Stephanie T. at The Pink Cupcake Walk – Saturday, October 4 – 9:00 am
Another one of our sweet members, Stephanie T. is also a breast cancer survivor, and she’s inviting all of us to walk alongside her at The Pink Cupcake Walk this October.
At just 34 years old, Stephanie was diagnosed with Triple Negative Breast Cancer. After a long fight, she’s now almost one year in remission—and she’s using this milestone to give back, raise awareness, and support others in their journeys.
This walk is a little different and a lot of fun—you’ll make laps around the Charlotte Knights baseball field, and with each lap you’ll stop at a different bakery table for a delicious mini-cupcake. Sweet way to support a strong cause!
🗓 Saturday, October 4
📍 Truist Field – Charlotte, NC
⏰ 9:00 AM Start (field opens at 8 am)
Click here to register so you can walk with Stephanie or make a donation:
Pink Cupcake Walk Registration
Let’s show up big for one of our own.
Let’s walk for Stephanie.
Let’s walk for everyone impacted by breast cancer.
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
