News & Notes 📰
Strong Back Workshop Recap
Last week’s Strong Back Workshop with Dr. Britta Anderson was a huge success! We had a fantastic turnout, and Dr. Britta kept everyone engaged from the start with a fun icebreaker that got us laughing and moving.
We learned so much about back pain, diaphragmatic breathing, and posture — and the best part? Some of us actually felt relief during the workshop just by applying a few simple techniques she taught us. That was pretty amazing to experience in real time.
Special shoutout to our volunteers Jesse, Greg, Kiya, and Alie for stepping up during the hands-on portions. The moment of the night, though, was when Greg hit a diaphragmatic breath PR — yes, that’s a thing now — and the whole room cracked up!
We’re so grateful to Dr. Britta for sharing her knowledge and giving us tools to move better and keep our backs healthy. If you’re struggling with low back pain or just want to prevent it, Dr. Britta is right here in Lake Wylie — literally across the street from the gym in River Hills!
You can check her out at Poised Pelvic Society.
Wishing Allison the Best on Her Deployment 🫡
This week we say “see you later” to our friend and member, Allison R., as she leaves for her deployment to Germany with the Air Force. Allison serves as a flight nurse, and this mission will keep her away until March 2026.
While we’re so proud of her service, we also know how challenging this time will be — especially being away from her husband, Derek.
Allison has been such a bright light in our gym. Her warm smile, positive energy, and genuine kindness have made a big impact on our community, and we will truly miss having her with us day to day.
Allison, we’re cheering you on from here and wishing you all the best. Stay safe, and know that your CFLKW family will be waiting with open arms when you return.
We can’t wait to see you back in the gym in 2026!
Bring a Friend Week is THIS 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 💪🏽🏆
- Sonya L. checked in to 50 classes!
- Charles G. checked in to 10 classes!
- Chris C. checked in to 250 classes!
- Shayna R. checked in to 50 classes!
- Kiya R. got 3 strict pull-ups!
- Coach Greg got the best diaphragmatic breath PR! 🫁😮💨
- Tabatha H. got her first toes-to-bar!
- Congratulations on these 1-rep max clean PRs!
- Kenyate B. 85 lbs!
- Stefani C. 145 lbs!
- Sarah Mu. 135 lbs!
- Tracy R. 205 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 🥳
- 9/23 Kevin C.
CrossFit Lake Wylie Anniversaries 🤩
- 9/23 Ryan G. – 1 year
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.
Don’t Skip Your Post-WOD Fuel
You crushed the workout. Now don’t leave your muscles hanging! What you eat after class makes a big difference in how you recover and how ready you’ll feel for the next one.
Think protein + carbs. Protein repairs muscles. Carbs refill your tank. Together, they help you bounce back faster. Aim to eat within an hour after class.
Here are a few easy ideas:
- Protein shake + banana
Fast, simple, and covers all the bases. - Turkey wrap
Tasty, portable, and gives you that protein + carb combo. - Greek yogurt with granola and fruit
Perfect if you want something quick but a little more filling. - Recovery doesn’t have to be complicated — just don’t ghost your post-WOD meal. Your body will thank you tomorrow.
Click here to book a FREE nutrition consult.
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Programming Summary 🏋🏽♂️
Monday: Today is a two-part workout that starts with a mile run and finishes with a 3-rep-max shoulder press in a 17-minute total timeframe.
Intended stimulus:
- Two-part workout with a hard conditioning test followed by an upper-body pressing test in a fatigued state.
- Run effort in under 10:00.
- At least 3 attempts on the shoulder press.
Tuesday: Today’s longer workout will challenge you to stay consistent. We’re doing a triplet of bike, box jumps and pull-ups!
Intended stimulus:
- Finish in 15:00-20:00.
- Calories in under 1:30.
- Box jumps in under 1:30; challenging box height.
Wednesday: Today you’ll take on a classic heavy day, building to a heavy set of 2 front squats.
Intended stimulus:
- Classic heavy day.
- Compare to 3/25/25.
- Build to a heavy load by the 6th or 7th set, and then continue building as able or reduce load as needed.
Thursday: Today, you’ll take on a longer chipper with double-unders between various movements.
Intended stimulus:
- Finish in 16:00-22:00.
- Double-unders in under 1:00.
- Burpees in under 5:00.
- Row in under 5:00.
- Toes-to-rings in under 5:00.
- Russian kettlebell swings in under 3:00.
Friday: Today’s workout is a variation of an effort from the 2025 CrossFit Games when the athletes completed Running Isabel, and the times were blazing fast. Now, we will perform the same workout with clean and jerks instead of snatches to allow more athletes to perform the effort with the Rx’d loading and still maintain a fast pace and higher intensity.
Intended stimulus:
- Finish in 3:00-8:00.
- Sprint effort.
- Challenging load that still allows for consistency and, at least the first round, unbroken.
- Opt for a lighter load and sprint effort instead of a challenging load that requires rest between reps.
- Similar to the Running Isabel event from the 2025 CrossFit Games.
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 – We’re looking for a member with a large house who would be willing to host this year’s party. If you’re interested in opening your home to the CFLKW community, please reach out to Alie.
More details to come!
CFLKW’s 12-Year Anniversary Party! – Saturday, January 10, 2026
Mark your calendars now — you do not want to miss our most epic event of the year!
We’ll be celebrating 12 years of CrossFit Lake Wylie with:
- A catered dinner
- Community awards
- A chance to get dressed up, fancy, and celebrate together outside the gym
This night is always one of the highlights of the year, and we can’t wait to make it extra special for our 12th anniversary.
More details are coming soon, but for now — save the date!
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
