News & Notes 📰
CrossFit Lake Wylie’s 12th Anniversary Party Recap
Saturday night meant a lot to me.
Twelve years in, and I still feel honored to celebrate you.
This night is my favorite event of the year because it is fully about the members.
Your stories.
Your effort.
Your presence.
Seeing everyone dressed up was such a treat.
One of the only times we get to trade gym clothes for something fancy and just enjoy being together.
You all looked incredible.
My heart was extra full getting to see Coach Laurin.
She traveled all the way from Georgia just to be there.
That kind of support says everything.
The food deserves its own moment. It was unreal.
The catering team took great care of us, and there was so much food that several members left with full trays to take home.
No one went hungry.
I am deeply grateful to everyone who made this night happen.
- The team who showed up early to set up the venue
- The people who jumped in wherever help was needed
- Everyone who stayed late to tear everything down
I truly could not do this without this community.
Your willingness to show up for each other never goes unnoticed.
My favorite part of the night will always be the awards.
Getting to recognize the individuals who shape this gym is something I never take lightly.
That moment is special every single year.
Huge shoutout to Raimonda for winning the $400 grand prize. So well deserved!
A very special thank you to our photographer, Bruce Williams.
He captured the night beautifully and gave us memories we get to keep.
As soon as we get the pics we’ll share those with everyone!
I am thankful.
I am proud.
I am already looking forward to next year.
Thank you for being exactly who you are.
— Alie
New Whoop Group Is Live 🤩
We now have an official Whoop group for the gym.
This is for all Whoop users.
Here’s what to do.
- Search for the group CrossFit Lake Wylie in Whoop
- This is the only official gym group
- Use the invite code to join
- The invite code is in the PushPress social feed
What is Whoop?
- A wearable that tracks sleep, recovery, strain, and heart rate
- It helps you see how training, stress, and habits affect your body
- No screen. Just data in the app
Want to learn more about Whoop?
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Visit whoop.com to see how it works and what it tracks
Are you training hard but skipping recovery?
This data can answer that fast.
Time for Your Free InBody Scan! 📊
January is here, which means it’s time for your quarterly free InBody scan!
📅 Available: Monday, January 5 – Saturday, January 31
📍 Location: At the gym, ready for you to use
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 you 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.
Need help understanding 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!
Recent Member Wins 💪🏽🏆
- Meredith W. checked in to 10 classes!
- Coach G. checked in to 750 classes!
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. Also keep in mind that this is not a full list of wins, so share your progress with a coach so we can celebrate you!
Birthdays this Week 🥳
- 1/13 Deb B.
- 1/13 Greg F.
CrossFit Lake Wylie Anniversaries 🤩
- 1/13 Alie K. — 12 years
- 1/14 Dwayne J. (DJ) — 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.
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Programming Summary 🏋🏽♂️
January Focus
This month, our focus is getting you ready for the 2026 CrossFit Open. You’ll see skill work aimed at sharpening technique and improving how efficiently you move through patterns that show up often in the Open.
Throughout the month, you’ll also work through our January CAP benchmarks. We’ll test a one-rep-max snatch, a three-rep-max front squat, and Grace. These benchmarks give you clear feedback on where you are and what to build as we head deeper into the season.
Monday: Today, we have a longer workout that will challenge your upper-body pushing stamina. We’ve got DB bench presses, ring push-ups, and hand-release push-ups with running mixed in.
Intended stimulus:
- Finish in 15:00-22:00.
- Challenge upper-body pushing stamina with an elevated heart rate from the run.
- Dumbbell bench presses in under 5:00; set of 15-20 reps to start.
- Ring push-ups and hand release push-ups each in under 4:00.
- Run efforts in under 2:30.
Tuesday: Today, you’ll tackle the classic CrossFit benchmark workout, Grace, which should be a sprint! 30 clean and jerks!
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 8/8/25.
Wednesday: This workout will challenge endurance and lower-body stamina with a variety of unilateral movements. Expect the movement redundancy to lead to a substantial amount of lower-body muscular fatigue. We’re doing calories on any machine, single-leg squats and step-ups.
Intended stimulus:
- Finish in 16:00-22:00.
- This workout will challenge endurance and lower-body stamina with a variety of unilateral movements.
- Calories in under 2:00.
- Single-leg squats in under 2:00.
- Step-ups in under 4:30; steady, consistent pacing.
Thursday: Today’s workout is a heavy day with a twist. We’re doing hand-release deadlifts and farmers carries.
Intended stimulus:
- Heavy day with a twist.
- Challenging deadlift loading, but repeatable for 8 reps throughout.
- The hand-release in the set-up position should be just long enough for the bar to settle on the floor before initiating the next lift.
- Challenging, but unbroken, farmers carry on efforts throughout. Athletes can use any implement for the carries: dumbbells, kettlebells, farmers walk handles, etc.
- :15+ rest between the deadlifts and farmers carry each round.
Friday: Today you’ll take on Open Workout 20.2. The workout includes DB thrusters, toes-to-bars, and double-unders!
Intended stimulus:
- 10-20 rounds.
- Advanced athletes shoot to perform this as an EMOM.
- Unbroken dumbbell thrusters.
- Toes-to-bars in under :30 with no more than 2 very short breaks each round.
- Double-unders in under :45.
Saturday: Something fun!
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. Therefore, keep showing up so you can be the best and fittest version of yourself! 😎
Upcoming Events 📆
The CrossFit Open — February 26 – March 16, 2026
The CrossFit Open is a worldwide event that brings the entire CrossFit community together. Athletes of all levels complete the same workouts during a set window and submit their scores. You don’t need to be competitive or experienced to take part. You just need to show up and try.
This year, the Open runs for three weeks, from February 26 through March 16. Each week, one workout is released. You’ll complete it here at the gym during Friday Night Lights (more on that later). Every workout includes options so new and experienced athletes can participate side by side.
The Open is an exciting time in our gym. Classes feel different. Energy is higher. Members cheer each other on. Many people surprise themselves with what they can do when they commit to the process.
If you’re new, this is one of the best ways to plug into the community and learn more about CrossFit. If you’ve done it before, you know how fun it is to track progress and share the experience with others.
You can read the full overview and details here:
games.crossfit.com
If you have questions, just ask a coach. This is for you.
Member Perks 🤩
Being a member of CrossFit Lake Wylie has its perks! Here’s a look at all the discounts and benefits you get as part of our gym family.
- First, get 10% off at Thorne. You can grab anything from prenatal vitamins and probiotics to creatine, whey protein, health tests, and many other high-quality supplements.
- You can also save 30-40% on your CrossFit Lake Wylie membership by using HSA/FSA dollars to pay for it.
- Plus, get 10% off at Inov8 by using code CFLAKEWYLIE at checkout. They offer everything from barefoot training shoes and lifters to running shoes, including the F-Fly shoe—perfect for CrossFit with its lightweight feel and wide toe box.
- Another great benefit is 10% off a GOWOD Premium subscription. Just reach out to one of our coaches to receive your subscription link.
- If you need CFLKW apparel or other goodies check out our online store at crossfitlakewyliestore.com where you can order anytime!
- For recovery, enjoy $1 per minute massages with James Jones from Zenergy Massage Therapy ($60/60 mins or $90/90 mins). Simply show him your active membership in PushPress (click “Memberships” in the app) and let him know you’re part of CFLKW. Text (803) 526-3550 or book your appointment here.
- You can also save money and help our community grow through our Referral Program. Thank you for spreading the word!
- Finally, check in at least 16 times a month (12 for Masters) to make it into our Committed Club. Each month, your name goes in the drawing for a prize when you hit your check-ins.
“As iron sharpens iron, so one person sharpens another.” — Proverbs 27:17
