2/1/26 CrossFit Lake Wylie Newsletter

News & Notes 📰

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Recent Member Wins 💪🏽🏆

• Luis C. checked in to 10 classes!
• Julianny R. checked in to 50 classes!
• Ryan C. got his 1st kipping pull-up!
• Kiya R. got 3 strict pull-ups!
• Angie C. got a strict banded pull-up!
• Congratulations on these 5-rep max deadlift PRs!
  • Julie R. — 185 lbs!
  • Amy L. — 180 lbs!
  • Justin K. — 395 lbs!
  • Christine B. — 175 lbs!
  • Reagan S. — 155 lbs!
  • Kenyate B. — 170 lbs!
  • Jazmin M. — 175 lbs!
  • Tabatha H. — 210 lbs!
  • Coach Greg — 315 lbs!
• Congratulations on all these max strict pull-ups!
  

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!

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Birthdays this Week 🥳

• 2/6 Jerry Y.
• 2/7 Esther R.

CrossFit Lake Wylie Anniversaries 🤩

• 2/4 JeriLynn Y. — 2 years
• 2/4 Jerry Y. — 2 years
• 2/6 Oliver G. — 3 years
• 2/6 Henry G. — 3 years

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Nutrition & Wellness 🥑🧘🏽‍♀️🛌 

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Tell Me About CrossFit 📚👩🏻‍🏫

CrossFit is constantly varied, functional movement executed at high intensity.

What “Functional Movement” Means

Functional movements show up in daily life.

• Squatting
• Hinging
• Pushing
• Pulling
• Carrying

They move joints through large ranges.
They involve multiple muscles.
They transfer force.

That’s why we train them often.
They give more return than isolated work like bicep curls, calf raises and leg extensions.

You’re not just training for workouts.
You’re training to move better outside the gym.

Where do you notice these movements in your day?

Deadlift Stance

Your deadlift starts with your feet.

Stance matters more than most people realize.

The goal

• Feet at hip width.
• Arms hang straight down.
• Hands stay close to your legs.

When your stance is too wide:

• Your arms angle out.
• The bar drifts away from your body.
• Lifts feel heavier than they should.

A hip-width stance lets you:

• Keep the bar close.
• Use your legs and hips better.
• Pull with more control.
• Move more weight with less effort.

Here’s a simple check:

• Stand tall.
• Jump and land naturally.
• That’s usually your hip-width stance.

Set your feet first.
Then grab the bar.

If your arms hang straight down and brush your legs, you’re in a good position.

Next time you deadlift and a coach tells you to bring your feet closer it’s because we want your arms to be straight down and not away from your body.

Watch the video below for a visual breakdown and common mistakes to avoid.

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Programming Summary 🏋🏽‍♂️

February Focus

February programming prepares you for the CrossFit Open starting February 26. Expect workouts, skills, and accessories that build confidence for Open-style training, plus benchmarks like a 1RM deadlift, Fight Gone Bad, and Open Workout 18.1 to help you track progress.

Monday: Today’s workout combines a moderately heavy back squat with a high-skill gymnastics movement (ring muscle-ups), both for a significant number of reps.

Intended stimulus:

• Finish in 14:00-18:00.
• Moderate-to-heavy back squats.
• Unbroken sets for at least the first 5 rounds on both movements.

Tuesday: Today’s workout is a longer-duration couplet of rope climbs and sandbag carries.

Intended stimulus:

• Finish in 21:00-25:00.
• Longer-duration couplet of loaded carries and high-rep rope climbs.
• Rope climbs in about 2:00 per round.
• Make it to at least the halfway point on each of the carries before setting the bag down.

Wednesday: Today’s workout will tax your midline and then force you to move a moderate load while under fatigue. We’re doing v-ups, weighted good mornings and barbell snatches!

Intended stimulus:

• Finish in 6:00-10:00.
• Moderate-rep triplet that is meant to be a bit of a sprint.
• Unbroken sets on the weighted good mornings.
• The weighted good mornings and v-ups will fatigue the midline, making the power snatches more challenging.
• Complete the snatches in 3 sets or fewer each round.

Thursday: Today is an opportunity to go heavy on a lift that we don’t see too often – the split jerk! Because of this, we need to focus on our footwork in the warm-up.

Intended stimulus:

• Heavy day relative to each athlete’s capacity.
• Last heavy split jerk was 05/07/25.
• Increase loading across each lift as you are able.
• If you are feeling good, try for a PR on the third or fourth single.

Friday: Today’s workout is a longer-duration chipper. We’re doing box jump-overs, air squats and running!

Intended stimulus:

• Finish in 12:00-18:00.
• Moderate duration chipper with intended interference.
• Box jumps in under 3:00.
• Air squats in under 5:00.
• Run in under 10:00.

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! 😎

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Upcoming Events 📆

The CrossFit Open — February 26 – March 16, 2026

Registration for the 2026 CrossFit Open is officially open, and this is one of the most exciting times of the year in our gym.

The Open runs from February 26 through March 16 and brings together the worldwide CrossFit community. For three weeks, one workout is released each week. Athletes everywhere complete the same workout and submit their scores. Every workout includes options, so newer athletes and experienced athletes can participate side by side.

If you’re new to CrossFit, the Open can sound intimidating. It isn’t. You don’t need to be competitive. You don’t need years of experience. You just need to show up and try. Many members are surprised by what they’re capable of when they commit and lean into the process. Classes feel different during the Open. The energy is higher. People cheer louder. The gym feels more connected.

At CFLKW, we run an Intramural Open alongside the official Open. We divide the entire community into teams, each led by a coach. Everyone competes together for the full three weeks, whether you officially register for the Open or not. It’s about showing up, earning points for your team, and having fun together.

Open workouts are done during Friday Night Lights, which is a highlight for many members. The music is loud, the gym is packed, and the community shows up to cheer each other on. Our final Friday Night Lights ends with a pizza party, and it’s always a great way to wrap up the Open.

We also host a Thursday Throwdown during the first week of the Open. Two coaches go head-to-head, along with two Rx athletes and two scaled athletes, with both male and female matchups. Bruce Williams will be there capturing the night, and the energy sets the tone for the weeks ahead.

If you’ve done the Open before, you know how fun it is to track progress and share the experience. If this is your first one, this is one of the best ways to plug into the community and really understand what CrossFit is about.

Registration is open now at games.crossfit.com.

If you have questions, ask a coach.

This is for you, and we can’t wait to do the CrossFit Open together!

What’s the energy like during the Thursday Throwdown? Check out this throwback from the 2023 Open.

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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