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 Starts THIS Week! 🔥
It’s here. The Open kicks off this Thursday. Friday Night Lights starts this week.
We have 25 athletes officially registered and teams have been posted at the gym all week. If you haven’t checked the board, go find your team.
Now let’s show up.
💥 Friday Night Lights Details
- The Open workout will be announced Thursday.
- It will be the programmed workout of the day on Friday.
- If you can’t make FNL, you can still complete it in class Friday.
If you want the full experience, come Friday night.
Here’s how it works:
- Heats start at 4:30 pm.
- You must register for a heat.
- Heat sizes are capped due to space and number of judges.
- Show up early to warm up.
- We will post a warm up and have a designated warm up area.
You come.
You throw down during your heat.
Then you stick around and judge another heat.
That’s what makes this fun.
👀 About Judging
Do not let judging intimidate you.
Most of the time you are:
- Counting reps
- Watching for movement standards
We will:
- Review standards
- Provide scoring sheets
- Explain what to look for
You don’t need experience. You just need to pay attention and support your fellow athletes.
📊 Scoring
Each week:
- We will provide a Google Form.
- The coach will send the link.
- You are responsible for submitting your own score and points.
We will post weekly instructions inside the PushPress social feed every Thursday once the workout is announced.
This is the biggest community event we do all year.
Show up.
Compete.
Judge.
Cheer.
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! 🎉
Thursday Throwdown – February 26 at 6:30 pm
It’s here. Our annual Thursday Throwdow!!
There will be no 6:30 pm class. Instead, six athletes will go head-to-head and take on 26.1 live in front of the entire gym.
This year’s lineup: Coach Alie, Coach RJ, Tabatha H., Anthony W., Amy L., and James R.
They throw down. You bring the energy.
Bruce will be back to capture the night. Music up. Lights on. Packed house.
We want every member there. The crowd changes everything when the workout gets tough. Your cheers matter. Your presence matters.
And yes — if you come to support, you can check in. That means your attendance counts toward Committed Club even if you’re not working out.
Block your calendar.
Wear your team colors.
Show up loud.
Let’s pack the gym and set the tone for the entire Open.
🚿 Fresh Update at CFLW 🎨
If you’ve been in the gym this week, you may notice something different.
Our bathroom just got a fresh coat of paint to match the rest of the facility — and it looks GOOD.
This update was long overdue, and it completely changed the feel of the space.
Huge thank you to Aaron D. for making it happen!
Recent Member Wins 💪🏽🏆
- Suzanna W. checked in to 25 classes!
- Sonya L. checked in to 100 classes!
- Ferrah C. checked in to 100 classes!
- Meredith W. checked in to 25 classes!
- Congratulations on these bench press PRs!
- Ashlee R. — 1 RM @ 100 lbs
- Justin K. — 1 RM @ 295 lbs!
- RJ A. — 1 RM @ 260 lbs!
- Stefani C. — 1 RM @ 155 lbs!
- Dwayne J. — 3 RM @ 105 lbs!
- Justin F. — 3 RM @ 195 lbs!
- Katrina N. — 3 RM @ 67 lbs!
- Nicole T. — 3 RM @ 112 lbs!
- Pamela V. — 3 RM @ 75 lbs!
- Sarah Mu. — 3 RM @ 75 lbs!
- Sibele S. — 3 RM @ 115 lbs!
- Sonya L. — 3 RM @ 65 lbs!
- Tabatha H. — 3 RM @ 100 lbs!
- Ashanti L. strung together toes-to-bars!
- Tabatha H. got 3 unbroken toes-to-bars!
- Congratulations on these 1 rep max deadlift PRs!
- Amanda P. — 1 RM @ 155 lbs!
- Anthony W. — 1 RM @ 425 lbs!
- Ashanti L. — 1 RM @ 425 lbs!
- Ashlee R. — 1 RM @ 225 lbs!
- Binayak A. — 1 RM @ 210 lbs!
- Bret B. — 1 RM @ 195 lbs!
- Courtney R. — 1 RM @ 210 lbs!
- Daniela P. — 1 RM @ 245 lbs!
- David P. — 1 RM @ 355 lbs!
- DJ — 1 RM @ 295 lbs!
- Ferrah C. — 1 RM @ 145 lbs!
- Jagan S. — 1 RM @ 335 lbs!
- James R. — 1 RM @ 355 lbs!
- Janiece J. — 1 RM @ 180 lbs!
- JeriLynn Y. — 1 RM @ 140 lbs!
- Jerry Y. — 1 RM @ 255 lbs!
- Katrina N. — 1RM 137 lbs!
- Kenyate B. — 1 RM @ 185 lbs!
- Kirk S. — 1 RM @ 405 lbs!
- Meredith W. — 1 RM @ 175 lbs!
- Oliver G. — 1 RM @ 195 lbs!
- Pravallika R. — 1 RM @ 225 lbs!
- Ryan C. — 1 RM @ 345 lbs!
- Sonya L . — 1 RM @ 215 lbs!
- Stefani C. — 1 RM @ 320 lbs!
- Tabatha H. — 1 RM 255 lbs!
- Tara B. — 1 RM @ 145 lbs!
- Tracy R. — 1 RM @ 375 lbs!
- Vanessa F. — 1 RM @ 170 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. 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 🥳
- 2/24 Russ T.
- 2/24 Jasmine M.
- 2/24 Raimonda M.
CrossFit Lake Wylie Anniversaries 🤩
- 2/27 Binayak A. — 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 🏋🏽♂️
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: This workout is a back-to-back combination of a sprint couplet and a high-skill gymnastics hold with a brief rest between rounds. We’re doing running, pull-ups, and handstand holds!
Intended stimulus:
- Total workout is 14:00, including the rest.
- 2-3+ rounds on the first AMRAP.
- :30-1:00+ on the handstand hold.
Tuesday: Today’s workout combines longer monostructural rowing efforts with moderate-to-heavy back squats.
Intended stimulus:
- Finish in 15:00-22:00.
- Row calories in 3:30-5:30.
- Back squats in under 2:00 and 2 sets or less.
- Barbell may come from the rack if available.
- Mix of longer monostructural efforts, while moving a moderate to heavy barbell.
Wednesday: Today, we have a tough workout that will tax your shoulders and your coordination under fatigue. We’re doing double-unders, burpees to a target, and knees-to-elbows!
Intended stimulus:
- Finish in 10:00-15:00.
- Double-unders in 2:00 or less.
- Burpees to a target in 2:00 or less.
- Knees-to-elbows in 1:00 or less.
Thursday: Today, you’ll go for a 1-rep-max clean and jerk. Beginners will go for 2 reps each set at lighter loads, working on dialing in mechanics.
Intended stimulus:
- Build to a heavy 1-rep clean and jerk.
- Start with a moderate load (70% or more) and make small increases.
- Plan for the eighth set to be the heaviest to allow for second attempts or back-off sets.
- Retest 02/28/24.
Friday: Open Workout 26.1 – TBD
Intended stimulus:
- TBD
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.
Bring a Friend Week – Monday, March 23 – Saturday, March 28
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.
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
