News & Notes 📰
📅 Upcoming Schedule Changes:
- Monday, September 1: Holiday schedule – 8 and 9 am classes only, closed the remainder of the day.
- Thursday, September 18: No 6:30 pm class due to our Strong Back Blueprint workshop. See more details in the Upcoming Events section below.
Tori’s Tribe – Fundraiser Workout – This upcoming Saturday, September 6 @ 8 am – 1 pm
Our friend and Physical Therapist, Dr. Scott Jablonka, has been part of our community for years—helping so many of us move and feel better. Now, it’s our turn to show up for his family.
Scott’s wife, Tori—devoted wife, mom of three, and fierce friend—is facing a battle no one should have to fight: cancer. Tori’s favorite thing to do is move, lift, and be strong, so we’re honoring her the best way we know how—by sweating together.
Date: Saturday, September 6 @ 8 am – 1 pm
Event Highlights:
- Partner workout: 3 x 8-minute workouts (with rest in between)
- Local food, vendors, and a silent auction
- Choose your 45-minute timeslot
- One ticket per partner pair
- Register by 8/23 to get a free Tori’s Tribe T-shirt for you and your partner
Let’s rally for Tori, support Scott, and show what this community can do when we come together.
Be Vic-TORI-ous in the fight against cancer.
Register here: www.eventbrite.com/e/toris-tribe-fundraiser-workout-tickets
New Sandbag + Sandbags for Sale
We’ve added a 150 lb sandbag to the gym! Get ready to level up your strength and conditioning. This will be great for those looking for an extra challenge!
We also still have 3 sandbags for sale:
- 2 smaller sandbags (the black ones): $25 each
- Camo sandbag: $50 (includes 4 internal bags + ~17 lbs of sand)
If you want one, grab it before they’re gone! Accepting Venmo, PayPal or cash to Alie.
Bring a Friend Week – Monday, September 22 – Saturday, September 27
CrossFit is fun—but it’s way more fun with people you know.
All week long, you can bring a friend, coworker, neighbor, or anyone you think could benefit from getting stronger, healthier, and more confident.
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 CrossFit Lake Wylie 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.
Recent Member Wins 💪🏽🏆
- Ashanti L. checked in to 25 classes!
- Greg F. hit a power snatch PR of 160 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 🥳
- 9/2 Jessica S.
- 9/3 Vanessa F.
- 9/6 Amanda P.
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.
Why Eating Too Little Can Stall Fat Loss
Cutting calories sounds like the way to lose weight—but eating too little can backfire.
When you under-eat:
- Your metabolism slows down because your body thinks it needs to conserve energy
- You burn fewer calories during workouts
- Hunger and cravings spike, making it harder to stay consistent
- Your body holds onto fat and breaks down muscle for fuel
This is why some people eat like a toddler but never see the results they want. Your body needs enough fuel to feel safe letting go of stored fat.
To keep your metabolism firing:
- Eat balanced meals with protein, carbs, and healthy fats
- Don’t skip meals—spread your food across the day
- Refuel after workouts to support recovery and muscle growth
- Aim to eat more than your toddler—because you’re doing a lot more than they are
Fat loss comes from being consistent, not starving yourself. The goal is to fuel your body so it can perform, recover, and change.
Click here to book a nutrition consult if you need help eating enough.
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Programming Summary 🏋🏽♂️
September Programming Focus
This month we’re hitting classic CrossFit benchmarks—Fran, Annie, and Cindy—while also starting prep for CHAD1000X in November.
Monday: We’re kicking off the week with a lower-skill conditioning workout that combines running and dumbbell snatches.
Intended stimulus:
- Finish in 13:00-20:00.
- Each run in 3:00-5:00.
- Snatches in 1:00-2:00 and 3 sets or less.
- Low-skill conditioning workout.
Tuesday: Today, we hit the fun Nasty Girls benchmark workout that combines moderately heavy weightlifting and gymnastics (air squats, ring muscle-ups, hang power cleans). Look back at Nov. 13, 2023, to compare your last effort.
Intended stimulus:
- Gymnastics and weightlifting triplet
- Moderate load, high skill.
- 9:00-13:00 for most; advanced athletes may go sub-9:00, and some intermediate athletes may take up to 15:00.
- Air squats in 2:00 or less.
- Muscle-ups in 1-3 sets.
- Hang power cleans in 1-3 sets.
- Compare to 11/13/23. Results are in SugarWOD, not PushPress.
Wednesday: Today, you’ll take on an up-and-down ladder of L-sit holds, farmers carries, and double-unders.
Intended stimulus:
- Finish in 9:00-16:00.
- L-sits in 1:30-3:00.
- Farmers carries in 1:15-2:30.
- Double-unders in 3:00-6:00.
Thursday: Today’s workout contains less-challenging movements (walking lunges, sit-ups, box jumps) in a shorter time domain to promote recovery amidst a week of challenging workouts.
Intended stimulus:
- 5-9 rounds.
- Lunges in :20-1:00.
- Sit-ups in :25-:45.
- Box jumps in :20-:45.
Friday: Today’s workout is a barbell-focused effort (deadlifts and push jerks) where the reps per round decrease as the loading increases. Shoot to finish this one in under 10 minutes with no round exceeding 2 minutes.
Intended stimulus:
- Finish in 6:00-10:00.
- Deadlifts in 1-2 sets.
- Push jerks in 1-3 sets.
- Ascending load with descending reps.
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 📆
Upcoming Workshop: Strong Back Blueprint – Thursday, September 18 @ 6:30 pm
Struggling with back pain or want to prevent it? Join us for a hands-on workshop with Dr. Britta Anderson, PT, DPT.
You’ll learn:
- Why your core, hips, glutes, and breathing all impact back health
- How posture and movement patterns affect pain
- Simple strategies to reduce discomfort and improve performance
- Practical exercises for breathing, hamstring activation, core stability, and glute strength
This session is designed for active men and women of all fitness levels. Walk away with tools to move better, train smarter, and keep your back strong.
Bring a Friend Week – Monday, September 22 – Saturday, September 27
CrossFit is fun—but it’s way more fun with people you know.
All week long, you can bring a friend, coworker, neighbor, or anyone you think could benefit from getting stronger, healthier, and more confident.
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 CrossFit Lake Wylie 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.
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
