News & Notes 📰
Supporting Our Friends: Tori’s Fight Against Cancer
Many of you know Scott and Tori from the workshops and fundraisers they’ve partnered on with our gym.
They’re part of our extended community—and right now, they need our support.
Tori was recently diagnosed with metastatic colon cancer. She’s young, healthy, and strong—but this diagnosis came out of nowhere.
Tori and Scott are now facing an intense journey—one filled with surgeries, treatments, and emotional strain. They’re also parents to three kids: Hayden, Hawkins, and Hunter.
This news has hit hard. I care deeply about them and hope our CFLKW community can step up to support them—whether through prayer, kindness, or financial help.
If you’re able to contribute, their community has set up a GoFundMe to help cover medical costs and ease some of the burden.
You can access that here: Jablonka Strong.
Let’s show them that they’re not alone.
— Coach Alie
🍑 Glute & Hamstring Workshop – Thursday, August 7 @ 6:30 PM
We’re canceling the 6:30 PM class on Thursday, August 7 and replacing it with something even better:
A Glute & Hamstring Workshop led by Dr. Scott Jablonka from Carolina Movement Doc!
This session is especially great if you deal with:
🔹 Low back pain
🔹 Tight hips or hamstrings
🔹 Trouble activating your glutes in workouts
Dr. Scott always brings practical tools and tips—and he’ll help you move better and feel better.
Don’t miss this one!
✅ Free for members
✅ Hands-on and interactive
✅ Sign up now to save your spot: glute-hamstring-workshop-crossfit-lakewylie-cmd
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!
Thank You, Aaron! 🛠
Huge shoutout to Aaron D. for changing out two of our ropes last week!
We’re grateful for his help—and excited for fewer tangles and less mess during rope climbs. Be sure to tell him thank you!
We’ll be replacing one more soon, so hang tight.
We’re always working behind the scenes to keep the gym in top shape and make sure you have the best experience possible.
Thanks for being part of this community!
Recent Member Wins 💪🏽🏆
- Ben F. checked in to 50 classes!
- Oliver G. checked in to 100 classes!
- Coach Wes R. checked in to 10 classes!
- Shayna R. checked in to 10 classes!
- Congratulations on these shoulder press PRs!
- Stefani C. – 115 lbs
- Kenyate B. – 80 lbs
- Congratulations on all these clean & jerk PRs!
- Aaron D. – 295 lbs
- Justin K. – 205 lbs
- Shayna R. – 165 lbs
- Tracy R. – 195 lbs
- Wes R. – 260 lbs
- Congratulations on all these deadlift PRs!
- Brad G. – 4 @ 330 lbs
- Lucas A. – 3 @ 345 lbs
- Raiford G. – 2 @ 315 lbs
- Sandeep J. – 2 @ 375 lbs
- Tracy R. – 5 @ 345 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 🥳
- 8/5 Stephanie T.
- 8/7 Chris C.
- 8/8 Patsy S.
CrossFit Lake Wylie Anniversaries 🤩
- None this week
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.
Still Tired… Even Though You’re Eating “Healthy”?
If you’re constantly low on energy, dragging through workouts, or feeling moody—it might not be what you’re eating… but how much.
Many people eat clean but still under-eat. That’s a problem if you:
- Train hard multiple times a week
- Stay active outside the gym
- Want to build or maintain muscle
Under-eating can lead to:
- Low energy
- Slower recovery
- Muscle loss
- Higher body fat
👉 Your body needs fuel—especially if you’re chasing performance or body composition goals.
Let’s figure out if you’re eating enough to match your output.
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 fast-paced effort of push presses and running. Expect to move through the first few rounds relatively quickly and then slow down a bit by the set of 6 or 7.
Intended stimulus:
- Finish in 6:00-10:00.
- Moderate push press load; no more than 2 breaks per set.
- Runs in under :30.
- Moderate loading for shoulder and trunk stability accessory work.
Tuesday: Today’s workout is a high-rep bodyweight movement effort to target muscular endurance. We’re doing descending reps of double-unders, air squats, sit-ups, push-ups, pull-ups and deadlifts.
Intended stimulus:
- Finish in 15:00-22:00.
- High-rep bodyweight movements to target muscular endurance.
- Moderate-to-heavy deadlifts in 2-3 sets; challenge capacity at heavier loads while in a fatigued state.
- Fast pace through the double-unders, air squats, and sit-ups.
- Strategically break up the push-ups and pull-ups to reduce fatigue and risk of hitting failure.
- All movements complete in 3:00-4:00.
Wednesday: Today’s effort contains three sprints on the rower. Then after the workout we’re doing single-leg DB Romanian deadlifts.
Intended stimulus:
- Sub-2:30; sub 1:45 for advanced athletes.
- Sprint on all 3 sets; built-in long rest break for recovery between efforts.
- Use the accessory work to focus on trunk and posterior chain development.
Thursday: Today’s workout is an opportunity to lift heavy and refine your skills. The workout has alternating back-rack reverse lunges, box jumps and rope climbs!
Intended stimulus:
- Heavy day with a twist.
- :45-:50 of work per minute.
- Start at a challenging first working load; increase or decrease throughout the workout as needed.
- Take the back-rack lunge barbell from a rack.
- Challenging box jump height; step down from the box.
Friday: Today, we’re tackling the classic CrossFit benchmark workout, Grace (30 clean & jerks). The is a CAP benchmark, and we last completed the workout on February 20, 2025. This workout should be a sprint from start to finish.
Intended stimulus:
- Finish in 2:00-7:00.
- Moderate loading for fast-pace reps; touch-and-go and/or fast singles.
- CrossFit and CAP benchmark.
- Compare to 2/20/25.
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
