News & Notes 📰
📅 Upcoming Schedule Changes:
- Thursday, September 11: No 8 am open gym due to our monthly coaches meeting.
- Thursday, September 18: No 6:30 pm class due to our Strong Back Blueprint workshop. See more details in the Upcoming Events section below.
Welcome Coach RJ!
We’re excited to share that Coach RJ, a Level 3 CrossFit Trainer, is joining the CFLKW team!
Many of you may have already met him—he’s been dropping into classes over the past few weeks. Our entire coaching staff first connected with RJ during the gymnastics seminar back in August, and we all just clicked! When we learned he lives close by, we invited him to check us out… and now we’re lucky to officially welcome him on board.
RJ will be co-coaching this Wednesday at 11:30 am, so come support and check him out in action! We’ll be working with him as he learns the “CFLKW way,” but we’re thrilled to have him as part of our coaching crew.
We’ll share more about RJ in next week’s newsletter, but for now—please give him a warm welcome when you see him in class, whether he’s coaching or jumping in as an athlete!
Tori’s Tribe Fundraiser
This past Saturday, our community showed up big for Tori’s Tribe—a fundraiser workout supporting the Jablonka family.
Dr. Scott Jablonka has helped so many of us move, heal, and feel better over the years. This time, it was our turn to lift him and his family up. His wife, Tori, mom of three and lover of all things strong, is fighting a battle no one should have to face: cancer. And what better way to honor her than by sweating it out together!
The day was packed with energy, laughter, and plenty of moments worth remembering:
- CrossFit Lake Wylie sent three teams—The Besties (Alie and Nikki), The Power Rangers (Kiya and Charles), and Chicken Little (Ashlee and James).
- Nikki had an absolute blast riding the sled like it was her new favorite sport.
- Kiya and Charles almost missed their heat (because what’s competition day without a little chaos?).
- One of the workout highlights? Eating Oreos mid-WOD—proof that fitness and fun really do mix.
- Coach Brad and Coach Wes volunteered their time to help athletes at the stations, making sure heats ran smoothly.
- And then there was Wes, spotted standing around like a classic dad. In fact, there may or may not be (there totally is) a Reel floating around on Nikki’s page with the Home Depot theme music to prove it.
By the end of the event, 81 teams had registered and the fundraiser had already brought in $19,000 to support Tori’s medical expenses. The gym was full of coaches, athletes, and owners from across the area, all rallying under one roof.
The message was clear:
Love fitness. Hate cancer.
Chestin’s Memorial WOD – Saturday, September 13 @ 8 am & 9 am
This Saturday, September 13 at 8 and 9 am, we will come together to honor the life of Chestin Salisbury with a memorial workout written in his memory.
Chestin was an original member of CrossFit Lake Wylie when the gym opened in January 2014. In 2017, he took over as owner and led the gym until May 2022. Through those years, he impacted countless people—coaching, lifting, encouraging, and building the kind of community that still thrives today.
He passed away far too soon at just 50 years old, and his loss is deeply felt. Personally, I can say that CFLKW would not still be here if it weren’t for him. Chestin put his trust in me, sold me the gym, and handed me the baton. For that, I will always be grateful. I never thought I’d be writing these words about him or that I wouldn’t get another chance to see him.
Chestin’s son, Landen, reached out for help writing his dad’s workout. With the ideas he had about his dad’s favorite movements, and with input from Chestin’s good friend and current member, Aaron D., I was able to put the workout together. They wanted it included in his funeral program, and it meant so much to the people who knew Chestin from the gym. Landen did the workout yesterday and said it was certainly perfect to honor his dad.
“Chestin”
4 Rounds for time:
- 4 Power cleans (125/185 lbs)
- 8 Box jumps (20/24)
- 30 Ab mat sit-ups
- 25 Burpees
Every number has meaning:
- 4 Rounds represent the lives Chestin saved by donating his heart, liver, kidneys, and pancreas.
- 4 Power cleans for his 4 children: Taylan, Landen, Sutton, and Lauren.
- 8/30/25 is the date his family said their final goodbyes.
Chestin loved heavy lifting, box jumps, and ab mat sit-ups—but most of all, he loved burpees. If you catch yourself grumbling mid-workout, just remember, in Chestin’s words: “It builds character.”
Let’s fill the room with the same energy, support, and community that Chestin poured into this gym for years.
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 💪🏽🏆
- Nikki S. checked in to 500 classes!
- Coach Wes hit 300 unbroken double-unders!
- Coach Brad hit a 135 lb snatch!
- Carter S. got his first ever double-unders and then strung 10 together!
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 🥳
- 9/12 Justin K.
- 9/13 Jenny K.
CrossFit Lake Wylie Anniversaries 🤩
- 9/8 Russ T. – 2 years
- 9/10 David K. – 7 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.
Meal Timing Tips from Coach Wes
— Coach Wes
Click here to book a nutrition consult if you need help with nutrition.
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: Today’s workout is a twist on a heavy day. The goal is to lift a heavy load (bench press) in each set relative to your capacity, but also to run quickly.
Intended stimulus:
- Heavy day with a twist.
- Quick transitions from bench press to run.
- Each run in 2:15 or less.
- Run efforts should be fast, but not all-out sprints.
Tuesday: Today’s workout combines a challenging rope climb volume along with a challenging front squat load.
Intended stimulus:
- Finish in 7:00-11:00.
- Come off the rope at the bottom of each rope climb and get back on quickly.
- Front squats in 1-2 sets.
Wednesday: Today’s workout is a faster, simpler benchmark workout that will allow you to recover while still bringing intensity. Annie is also one of our September CAP benchmarks.
Intended stimulus:
- Sub-10:00; advanced athletes in sub-6:30.
- Double-unders in 1:00 or less for the first 2 rounds.
- Compare to 1/17/25.
Thursday: Today, you’ll build to an unbroken set of 5 touch-and-go power cleans.
Intended stimulus:
- Unbroken sets of 5.
- All 5 sets above 75% of 1-rep-max clean.
- Rest 3:00-4:00 between sets.
- Find a challenging load for all 5 sets, not necessarily a 5-rep max.
- Compare to similar rep scheme on 6/3/24.
Friday: Today’s workout is a classic benchmark. This is a CAP benchmark, last tested on May 9, 2025.
Intended stimulus:
- 10-20 rounds for most.
- Long grind with a pull, push, and squat combination without movement redundancy to allow for continuous movement.
- CAP benchmark for September.
- Compare to 5/9/25.
Saturday: Chestin’s Memorial WOD!
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
