News & Notes 📰
Upcoming Schedule Changes:
Thursday, October 2: No 8 am Open Gym due to our monthly coaches meeting.
Bring a Friend Week Recap
Thank you to everyone who brought a friend to the gym last week!
Because of you, we had 32 people register and an amazing turnout in classes. It was great to see the energy in the room, meet new faces, and watch you share something you love with the people in your life.
Your referrals mean a lot. They help our community grow, but even more—they show the trust you have in us to take care of your friends and family. That’s something we don’t take lightly.
Bring a Friend Week was a big success, and it’s all because of you.
Announcing Our New Ambassadors 📣 🤩
We’re excited to introduce the next round of CrossFit Lake Wylie Ambassadors:
- Amy L.
- Kiya R.
- Chris C.
- Jerry Y.
- Cecilia G.
- Tabatha H.
Thank you for all you do to help make CFLKW such a special place!
What is the Ambassador Program?
Every six months, we select members who go above and beyond for our community. Ambassadors are the people who:
- Show up to class consistently
- Welcome new faces and cheer others on—even after their workout is done
- Come to events and engage with our social media
- Tell their friends and family about CrossFit Lake Wylie
Luckily, the list of people who do these things is a long one, and that speaks to the power of this community. So, if you don’t see your name, it doesn’t mean we don’t see all you do at CrossFit Lake Wylie.
Thank you to EVERY member here. We’re so proud of this group and the culture we’ve built together.
Time for Your Free InBody Scan! 📊
October means it’s time for your quarterly free InBody scan!
📅 Available: Wednesday, October 1 – Friday, October 31
📍 Location: At the gym, self-service
Important Reminders:
✔️ Best time to scan: Early morning before eating or drinking anything
⚠️ Not for use if you have a pacemaker or life support device
⏳ Self-service: The machine will be on—you are responsible for completing your own scan
Download the InBody App
Please download the InBody app before your next scan. When setting it up, be sure to use the same phone number you input into the InBody machine so your results sync correctly.
Here’s why:
- The machine we purchased earlier this year had WiFi and freezing issues, so it was sent back for repairs.
- We’ve been using a loaner machine for the past few months.
- Our repaired machine will be back on Thursday, October 2, but since several parts were replaced, we aren’t sure if past results will transfer.
- The app keeps your data safe regardless of which machine you use.
Need help with your results?
📲 Scan the QR code at the gym or click here.
💬 Want a deeper breakdown? Book a goal-setting session for a full review!
Join Stephanie T. at The Pink Cupcake Walk – THIS 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.
Recent Member Wins 💪🏽🏆
- Amanda P. checked in to 10 classes!
- Neil H. checked in to 25 classes!
- Congratulations on these mile time PRs!
- Coach Brad – 6:44!
- Coach Greg – 9:37!
- Dalton Y. – 5:29!
- Tracy R. – 7:28!
- Congratulations on these 1 rep max snatch PRs!
- Nikki S. – 100 lbs!
- Coach Alie – 100 lbs!
- Congratulations on these strict press PRs!
- Kirk S. – 3 @ 175 lbs!
- Russ T. – 3 @ 105 lbs!
- Coach Christine – 3 @ 90 lbs!
- Ceci G. – 3 @ 85 lbs!
- Coach Alie – 3 @ 85 lbs!
- Esther R. – 3 @ 80 lbs!
- Sarah Mu. – 3 @ 80 lbs!
- Coach Brad – 2 @ 145 lbs!
- Angie C. – 3 @ 50 lbs!
- Congratulations on these 1 rep max back skwat PRs!
- Coach Brad – 315 lbs!
- Kiya R. – 195 lbs!
- Nick H. – 245 lbs!
- Ashley G. – 195 lbs!
- Patsy S. – 155 lbs!
- Tracy R. – 290 lbs!
- Lucas A. – 285 lbs!
- Nikki S. – 175 lbs!
- Coach Greg – 277 lbs!
- Shayna R. – 215 lbs!
- Congratulations on these front skwat PRs!
- Coach Wes – 2 @ 355 lbs!
- Dalton Y. – 2 @ 325 lbs!
- Justin K. – 2 @ 300 lbs!
- Kirk S. – 2 @ 295 lbs!
- David P. – 2 @ 250 lbs!
- Jesse B. – 2 @ 250 lbs!
- Tracy R. – 2 @ 245 lbs!
- Zach D. – 2 @ 245 lbs!
- Lucas A. – 2 @ 215 lbs!
- Anthony W. – 2 @ 215 lbs!
- Jagan S. – 2 @ 195 lbs!
- Russ T. – 2 @ 190 lbs!
- Nicole T. – 2 @ 190 lbs!
- Nick H. – 2 @ 187 lbs!
- Stefani C. – 2 @ 180 lbs!
- Lon A. – 2 @ 175 lbs!
- Shayna R. 2 @ 175 lbs!
- Coach Alie – 2 @ 175 lbs!
- Alondra M. – 2 @ 165 lbs!
- Bret B. – 5 @ 165 lbs!
- Ashley G. – 2 @ 145 lbs!
- Dwayne J. – 2 @ 145 lbs!
- Daniela P. – 2 @ 140 lbs!
- Amanda P. – 2 @ 140 lbs!
- Amy L. – 2 @ 135 lbs and 1RM @ 140 lbs!
- Nikki S. – 2 @ 135 lbs!
- Jerry Y. – 2 @135 lbs!
- Binayak A. – 2 @ 130 lbs!
- Courtney R. – 2 @ 130 lbs!
- Kenyate B. – 2 @ 120 lbs!
- Sarah Mu. – 2 @ 120 lbs!
- Ashlee R. – 2 @ 110 lbs!
- Reagan S. – 2 @ 100 lbs!
- JeriLynn Y. – 2 @ 72 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 🥳
- 9/30 Ashanti L.
- 10/1 Crystal L.
- 10/1 Kenyate B.
- 10/2 Robert S.
- 10/3 Brandon S.
CrossFit Lake Wylie Anniversaries 🤩
- 9/29 Justin F. – 3 years
- 10/2 Bret B. – 6 years
- 10/2 Deb B. – 6 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.
Cholesterol: What You Need to Know
Let’s talk about cholesterol.
Many people hear they have “high cholesterol” and are immediately told they’ll need medication forever. But it’s not always that simple.
Cholesterol itself isn’t bad. In fact, your body needs it to build cells, hormones, and vitamin D. The problem comes when the balance between different types of cholesterol is off.
- LDL (low-density lipoprotein): Often called “bad” cholesterol. Too much can build up in your arteries.
- HDL (high-density lipoprotein): The “good” cholesterol. It helps carry LDL away from the arteries.
- Triglycerides: Another fat in the blood that, when high, can raise heart disease risk.
What affects your cholesterol?
- Diet: Processed foods, added sugars, and trans fats raise LDL and triglycerides. Whole foods like fruits, vegetables, lean proteins, and healthy fats support better balance.
- Exercise: Consistent movement (yes, CrossFit counts!) can raise HDL and lower LDL.
- Body composition: Carrying excess fat, especially around the midsection, can increase cholesterol issues.
- Lifestyle: Sleep, stress, and alcohol use all play a role.
For many people, improving nutrition, moving regularly, and making lifestyle changes can make a big difference in cholesterol levels. Medication has its place, but it doesn’t have to be the only option.
If you’ve been told you have high cholesterol, ask questions. What’s driving it? What changes can you make first? And how can you track progress over time?
Remember: your daily choices can shift your long-term health.
Click here to book a FREE nutrition consult.
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Programming Summary 🏋🏽♂️
September in Review
- Focus: Classic Benchmarks | Five of September’s workouts were classic CrossFit benchmarks.
- Movement breakdown: 30 gymnastics, 27 weightlifting, 25 monostructural
- Most programmed movement functions: Upper-body press/hold (20) and squatting (19)
- Most programmed weightlifting movements: Snatch (3)
- Most programmed gymnastics movements: Pull-up (4)
- Most visited time domains: 6-10 minutes (9)
- CAP benchmarks: Annie, Cindy, and Fran
October Programming Focus
This month is all about building mental toughness. You’ll see workouts designed to keep you locked in and committed to the work in front of you.
We’ll be hitting October CAP benchmarks with the 2K row and 1-minute max-calorie bike, plus continuing CHAD1000X prep for the Hero workout on November 11.
Some days will simply be about putting your head down and grinding—and that’s where the real growth happens.
Monday: Today’s workout is the classic CrossFit benchmark, Fran (thrusters and pull-ups). This workout is known for being a potent dose of fitness in a small package.
Intended stimulus:
- Finish in 10:00 or less; potentially 3:00 or less for advanced athletes.
- Light-to-moderate thrusters; 1-3 sets per round.
- Advanced athletes should aim to complete the pull-ups unbroken or in large sets.
- Intermediate and beginner athletes should target a challenging but sustainable rep range that they can try to maintain throughout the workout.
- September CAP benchmark last tested in 03/24/25.
Tuesday: Today’s workout is a bit of a grind where you’ll chip through a high volume of each movement before moving on to the next (alternating DB snatches, sit-ups, lateral burpees over the DB and running).
Intended stimulus:
- Finish in 14:00-20:00.
- Snatches in 4:00 or less and no more than 5 sets.
- Sit-ups in under 4:00; continuous movement.
- Lateral burpees over the dumbbell in 6:00 or less.
- Run in 6:00 or less.
Wednesday: Today’s workout is a classic deadlift heavy day.
Intended stimulus:
- Heavy day relative to each athlete.
- All sets 75% or greater.
- Rest 3:00-4:00 between sets.
- Compare to the last 3-rep deadlift day on 5/30/25 and a similar deadlift heavy day on 6/16/25.
- Find a load that is challenging enough to require focus while still allowing for sound technique.
Thursday: Today’s workout targets upper-body stamina and endurance while managing a moderately challenging gymnastics skill (hang power cleans and handstand push-ups).
Intended stimulus:
- Finish in 6:00-12:00 for most; sub-5:00 for advanced athletes.
- Hang power cleans in 1-2 sets.
- Handstand push-ups in 1-2 sets.
- Compounding arm fatigue, but with push-pull combination and decreasing reps.
Friday: Today’s workout is a longer AMRAP that will challenge your midline with some plank holds and heavy front squats with some echo bike in between.
Intended stimulus:
- 5+ rounds.
- Plank hold efforts in 2 sets or less.
- Bike in :45-1:15.
- Challenging but unbroken front squats.
- Take the barbell from the floor; first rep can be a squat clean.
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
