News & Notes 📰
Upcoming schedule changes:
- Thursday 2/26: No 6:30 pm class due to our Thursday Throwdown for 26.1 Instead, please come to cheer on the athletes participating in the Throwdown. We want as many people there as possible!
🔥 CrossFit Lake Wylie Intramural Open: Less Than 2 Weeks Away! 🔥
The excitement is building, and we already have 18 athletes officially signed up! This is your chance to push your limits, bond with your team, and be part of the biggest community event of the year. If you haven’t signed up yet, what are you waiting for? Let’s go!
💥 Teams Are Ready—Find Yours!
Check the gym wall to see which team you’re on! Get connected, start strategizing, and get ready to rack up those points! Your participation will directly impact your team, and the biggest way to help them is to officially register for the Open and log your score each week. That’s where the most points come from. Beyond that, show up, judge, cheer, and be part of Friday Night Lights. Every bit of involvement adds up, and your team is counting on you.
💡 How to Earn Points:
Every effort counts—here’s how you can help your team win:
✅ Friday Night Lights (FNL) workout – 3 Points
✅ Completed outside FNL – 1 Point
✅ Logged score on CrossFit.com – 4 Points (max points so it helps to officially register!)
✅ Judging someone else – 2 Points (max 2 pts per week per person)
✅ Social media post/story – 1 Point
✅ Top score in gym (RX, Scaled, Foundations – 1 male & 1 female) – 1 Point
🏆 BIG POINT OPPORTUNITY: 10 Extra Points!
Want to give your team a serious edge? Take the Judges Course and earn 10 points for your team! Bring in your certificate, and we’ll proudly display it on the wall. Plus, we really need more judges for Friday Night Lights, so this helps everyone. Take the course HERE!
💪 Why You Should Sign Up
The Open isn’t just about competition—it’s about seeing what you’re capable of, supporting each other, and making memories that last. Whether you’re new or a veteran, you’ll leave feeling stronger, prouder, and more connected to the CFLKW community.
📆 Key Dates:
📍 Friday Night Lights – The ultimate weekly throwdown @ 4:30-7:30 pm!
- February 27
- March 6
- March 13
📍 Week 2 Free injury Screens with Dr. Scott Jablonka during FNL – Don’t miss out on this opportunity to get a professional evaluation and ensure you’re feeling your best during the Open!
📍 Week 3 Final FNL & Celebration – Wrap up the Open with a pizza party! 🍕
Don’t miss out—register at games.crossfit.com and let’s have FUN at this year’s Open! 🎉
Last Call: 2026 Open Shirts or Crops
If you want a 2026 Open T-Shirt or Women’s Crop, your pre-order must be in by end of day Sunday, February 15.
Our Open shirts are always a one-time design, and this year’s is super fun. You’ll only be able to get this version now.
To order, open the WheelPay app, head to the Pre-Order tab, and purchase your shirt there. That’s the only way to lock in your size.
If you don’t have WheelPay, text the gym phone or text Alie directly and we’ll get you taken care of. It just has to be done by the end of the day Sunday.
We’re placing the order with our screen printer first thing Monday morning so we can get these in as soon as possible.
Don’t miss it!
Thursday Throwdown – February 26 at 6:30 pm
It’s back. We’re kicking off the Open with our annual Thursday Throwdown at 6:30 pm (no 6:30 pm class). Six athletes will go head-to-head to take on 26.1 live in front of the gym.
This year’s lineup: Coach Alie, Coach RJ, Tabatha H., Anthony W., Amy L., and James R.!!
They’ll throw down. You bring the energy.
Bruce will be here again to capture the night, so expect music up, lights on, and a packed house.
We want every member there. The crowd makes the difference. Your cheers matter when the workout gets tough.
Block your calendar now.
Show up loud.
Let’s set the tone for the entire Open.
Here’s a throwback to the Throwdown from 2023!
Member Perk: 10% Off Thorne Supplements
One of the perks of being a CFLKW member is 10% off Thorne supplements.
If you already take supplements, quality matters. Thorne is known for high standards, third-party testing, and formulas backed by research. You’ll find everything from creatine and protein to electrolytes, prenatal vitamins, probiotics, and at-home health tests.
This is an easy way to support your training and recovery with products you can trust.
If you’ve been meaning to restock creatine, add a protein powder, or clean up what’s in your supplement cabinet, this is a good place to start.
Use the link below to activate your 10% member discount and order directly through Thorne.
I personally use quite a few of their supplements and they really are great!
Create an account using this link.
Recent Member Wins 💪🏽🏆
- Roberto F. checked in to 10 classes!
- Ryan C. checked in to 25 classes!
- Sarah Mc. checked in to 250 classes!
- Congratulations on all these clean & jerk PRs!
- Meredith W. — 85 lbs!
- Amanda P. — 120 lbs!
- DJ — 145 lbs!
- Coach Brad — 205 lbs!
- Coach Brad hit a 215 lb split jerk PR!
- Justin K. hit a 385 lbs x 3 back squat PR!
- Pamela V. got her 1st double-unders!
- Sarah Mc. finally got straight arm snatches!
- Tabatha H. got 30 double-unders unbroken!
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 🥳
- 2/18 Laurin V.
- 2/18 Rebecca F.
CrossFit Lake Wylie Anniversaries 🤩
- 2/22 Sibele S. — 2 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.
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
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 is a twist on a classic benchmark, Nancy: Running and overhead squats!
Intended stimulus:
- Finish in 10:00-15:00 of cumulative work.
- Hard push to complete work in 2:00-3:00 for 2:00-3:00 to rest between intervals.
- Run efforts in 1:05-1:15.
- Overhead squats in :30-:45 and 1-2 sets.
Tuesday: Today, we have 15 minutes to build to a heavy single bench press. Then more bench pressing in sets of 3!
Intended stimulus:
- Developing speed and power with the bench press.
- 15:00 working up to a challenging, but not max effort, single. Then, drop the loading to 50-60% for triples.
- Fast concentric barspeed across the sets of 3.
Wednesday: Open Workout 18.1 repeat last tested in CAP on Aug. 28, 2025. This workout includes toes-to-bars, single-DB hang clean and jerks, and rowing!
Intended stimulus:
- 7-12 rounds for most.
- Test of stamina and aerobic capacity; metabolic fatigue will challenge movement efficiency.
- Sustainable, consistent pace for the majority of the workout to allow for a push in the final minutes.
Thursday: This workout should challenge you to maintain an uncomfortable but sustainable pace for a long duration on any machine of your choice!
Intended stimulus:
- Long, continuous, aerobic monostructural effort.
- Uncomfortable, but sustainable, pace.
- Athlete’s choice of machine.
Friday: Today’s workout is a classic heavy day where we are attempting 5 heavy singles at 80-85%+ of a 1-rep max. If you are feeling good today, attempt a new personal best on the third or fourth set.
Intended stimulus:
- Heavy day relative to each athlete’s capacity.
- Increase loading across each lift as you are able.
- If you are feeling good, try for a PR on the third or fourth single.
- February CAP benchmark.
- Last 1-rep-max deadlift was 12/11/25.
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
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.
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.
- We also offer 20% off Saatva Luxury Mattresses. We personally sleep on the Saatva Classic Mattress, Plush Soft, and the difference in sleep quality has been huge. Better sleep. Better recovery.
- 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
