News & Notes 📰
🔥 CrossFit Lake Wylie Intramural Open – Week 2 🔥
Week 1 is in the books and you all set the tone! The energy was high, the heats were packed, and the cheering never stopped. We had a few “trips” over the box, some very dramatic post-workout exits (yes, the literal walkers were out 😅), and a whole lot of jello legs thanks to that wall ball volume.
Now that it’s been almost 48 hours for most of us… we are really feeling it. Sitting down is strategic. Getting up takes focus. Walking normally feels questionable at best.
Thank you to every single member who stepped up to judge on Friday. You kept heats moving, held standards, and helped make the first week fun, competitive, and a huge success. 🥳
We now have 42 registered athletes. That is awesome!! If you have not registered yet, it is not too late! You can still sign up, log your score on games.crossfit.com, and earn maximum points for your team. Every point matters, especially as we head into Week 2.
26.2 will be announced Thursday at 3 pm ET and it will be the programmed workout of the day on Friday. If you cannot make Friday Night Lights, you can still complete it during class. But if you want the full experience, the music, the lights, the team energy, you need to be there Friday night.
We need judges again this week especially for the first heat at 4:30! Judging means counting reps and watching movement standards. We will review standards, explain what to look for, and provide scorecards. If you competed, plan to judge. If you are not competing Friday night, come help anyway. Your team needs you!
Want to make a big impact? Take the Judges Course and earn 10 extra points for your team. Bring in your certificate and we will proudly display it. This is one of the biggest ways you can help your team climb the leaderboard. Take the course HERE!
💡 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 (2 pts per person judged)
✅ Social media post/story – 1 Point
✅ Top score in gym (RX, Scaled, Foundations – 1 male & 1 female) – 1 Point
📆 Key Dates:
📍 Friday Night Lights – The ultimate weekly throwdown @ 4:30-7:30 pm!
- March 6
- March 13
📍 Week 3 Final FNL & Celebration – Wrap up the Open with a pizza party! 🍕
Thursday Throwdown Recap 🔥
Thursday Throwdown was everything we hoped it would be and more!
We had 37 athletes checked in and even more people in the building. Family members, kids, and friends packed the gym to watch athletes go head-to-head. The energy felt different the moment you walked in.
Anthony’s support crew stole the show. They came in loud with signs of his face and everything. It felt like a full fan section and we loved every second of it.
The workout? Brutal. An aggressive amount of wall balls paired with box jumps. More wall balls than any of us ever asked for. Legs were cooked. Lungs were burning. There were definitely some long stares at that target before picking the ball back up again. Honestly, some of us blacked out but somehow kept moving! 😂
We had very experienced athletes throwing down next to members doing their very first Open workout. Watching them share the floor, push through nerves, and finish strong together is what makes this so special. Same workout. Same standards. Same support. Different journeys. All in it together.
Huge thank you to everyone who showed up to cheer, judge, and support. When the gym is full like that, it changes everything for the athletes on the floor. Your noise matters. Your presence matters.
The night was a success from start to finish!
Bruce was there capturing all the action and we cannot wait to see the pictures and the reel. If the workout hurt, at least we’ll have epic proof of it. 😎
Fresh Towels and Fixed Ropes 🙌
We’ve got a couple upgrades happening at the gym.
First, we purchased brand new sweat towels.
Our old towels have worked hard. They’ve been washed over and over and over again. They’ve soaked up a lot of sweat and a lot of effort. It was time. Even the “blue” ones, which are not that old, faded fast with so many washes. That was our sign. Time to replace them.
The new towels will be at the gym by 7 am tomorrow morning.
We also purchased more replacement cables for our jump ropes.
On Wednesday morning, Jagan let us know that one of the ropes had a worn cable. We appreciated him speaking up. We wasted no time and placed an order while he was working out so we could fix it!
The replacement cables have already arrived. We’ll be fixing the orange jump rope on Monday.
This might seem like a small upgrade. It’s not.
Details matter. Clean towels. Clean space. Equipment that feels good to use. These things shape your experience every single day.
We care about pouring back into this community in ways that matter to you. When something needs attention, we handle it. Thank you for noticing the little things and for speaking up when you see something we can improve.
Recent Member Wins 💪🏽🏆
- Luis C. checked in to 25 classes!
- Jagan S. got 21 unbroken double-unders!
- Justin K. hit a 425 lb back squat PR!
- Casey Z. got his first double-unders!
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 🥳
- 3/2 Sandie A.
- 3/4 Pravallika R.
- 3/5 Matt C.
- 3/6 Pamela V.
CrossFit Lake Wylie Anniversaries 🤩
- 3/2 Jesse B. — 2 years
- 3/2 Kenyate B. — 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 🏋🏽♂️
March Focus
Welcome to March. This month we’re focused on skill development. You’ll see more targeted skill work and drills designed to improve movement patterns, coordination, and control so you can begin or continue mastering complex movements.
We’ll wrap up the CrossFit Open with 26.2 and 26.3 in the first two weeks, and you’ll also take on our March CAP benchmarks: Diane, Annie, and Nancy.
Show up ready to move with intention and sharpen the details.
Monday: Today’s workout is an interval sprint fest of thrusters, weighted pull-ups, and burpees! Move fast, move well, find your threshold.
Intended stimulus:
- Short intervals with recovery times for a hard push.
- 3-10 reps each interval.
- Moderate thruster loading; 3+ unbroken reps per interval.
- Challenging pull-up loading; 3+ reps per interval.
- Sprint through the burpees.
Tuesday: Today’s workout is a longer, moderate-intensity challenge of both grip and endurance. We’re doing distance on the bike, KB hang cleans, and KB farmers carries!
Intended stimulus:
- Less than 28:00; advanced athletes closer to 22:00.
- A longer, moderate-intensity effort that will challenge endurance and grip.
- Use an Echo bike if possible.
- Moderate kettlebell clean loading; 1-3 sets.
- Demanding farmers walk distances at Rx’d loading; no more than 4 short breaks.
Wednesday: Today’s workout is a heavy day. We’re doing 5 sets of 8 heavy back squats!
Intended stimulus:
- Heavy back squats for higher-rep sets.
- Start at approximately 70% of a 1-rep max; all sets should be challenging.
- Rest approximately 3:00 between sets.
Thursday: Today, you’ll take on a relatively fast-paced workout with quick transition times between movements.
Intended stimulus:
- Finish in 8:00-13:00.
- Fast-paced workout with quick transition times between movements.
- Run efforts in under :40.
- Wall walks in under :40.
Friday: Open Workout 26.2 – 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
