News & Notes 📰
🍕CrossFit Lake Wylie Intramural Open – Week 3 🍕
Week 3 wrapped up the 2026 Open and the final Friday Night Lights did not disappoint!
All week we kept teasing a special group of visitors arriving at 6:30 PM. We told everyone they had been traveling across the Atlantic by boat and would be docking at Papa Doc’s. We made it sound very serious.
Turns out… it was a crew of pirates. 🏴☠️
Coaches and members stormed in dressed head to toe in pirate gear with one giant parrot. The entrance was epic and the gym lost it. Then the pirate crew took on 26.3 in full costume which somehow made the workout both more intense and more entertaining.
Before the pirates took the floor, we had athletes tackling 26.3 all evening long. Huge credit to every single person who showed up and threw down. Each heat brought great effort, loud cheering, and some serious grit!
After the final heat we celebrated with pizza and hung out together. Such a fun way to close out the Open together.
Huge thank you to everyone who made the night special!
- Thank you to Degree Wellness for coming out. Several members took advantage of the compression sleeve massages. They also raffled off some great prizes. Congrats to Jesse B. and Justin F. for winning.
- Thank you to Pizza Man for the delicious pizza.
- Thank you to Jake for picking up and delivering the pizzas.
From me personally, thank you to this entire community for the support during the Open.
This season used to feel stressful. You all make it fun!
Members stepped up to judge.
Heats stayed organized.
People cheered their teammates on every round.
The energy every Friday was incredible.
A huge thank you to our coaches too. Fridays during the Open are long days. Some start coaching at 5 AM and then come back for several more hours in the evening. I am extremely grateful for each of them and the way they show up for this community.
Team standings after Week 2 are below and we may have some Week 3 points mixed in as well. Christine’s team is so far in 1st place, Alie’s team is hanging on to 2nd place, and Brad’s team moved into 3rd place by ONE point! Final results will be announced in next week’s newsletter. 😜
If you haven’t logged your points yet, please make sure you submit them using the Google Form so your team gets credit. And if you’re officially registered remember to log your score for 26.3 on crossfit.com.
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.
The “Free-ish” Water System 💧
You may have noticed the fridge full of water bottles. They’ve been free for years. But there’s a little story behind that fridge.
Often those waters show up because members bring in a case from time to time.
Someone grabs a case at Costco.
Someone else drops off a case from Publix.
We also buy water when the fridge gets low. That simple system has worked great.
The gym stays stocked.
Everyone stays hydrated.
Nobody has to worry about bringing water if they forget.
Lately we’ve run into a problem.
We’re finding a lot of barely touched water bottles around the gym.
That means someone grabbed a bottle… took a few sips… and left it behind.
A few things you can do that help a lot:
- Finish the bottle you grab
- Write your name on it if you step away
- Don’t grab a new one if you already opened one
If the waste keeps adding up, we’ll probably have to start charging for waters.
Nobody wants that.
So help us keep the free-ish water system alive.
Next time you’re at the store and want to help stock the fridge, feel free to grab a case and bring it in. 💧
Here’s just a few of the practically full water bottles we found recently. We hate to waste this water!
Recent Member Wins 💪🏽🏆
- Ceci G. checked in to 500 classes!
- Liz R. checked in to 25 classes!
- Sibele got her first wall walk!
- Shayna R. came back!
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 🥳
- 3/20 Coach Christine B.
CrossFit Lake Wylie Anniversaries 🤩
- None this week
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 in honor of McCoy “Topsy” Turner. McCoy was a beloved member of the CrossFit community and former Seminar Staff Flowmaster, who died by suicide on March 8, 2025, after a long battle with complex post-traumatic stress. McCoy served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. McCoy worked more than 250 seminars and exemplified excellence and service. Known for his warmth, kindness, and extreme selflessness, he touched the lives of many. McCoy is survived by his sons Brodie and Tommy.
This Hero workout is a triplet of ring muscle-ups, thrusters, and rowing. You should attempt to move at a consistent pace throughout the duration of the workout.
Intended stimulus:
- 6-10 rounds.
- Thrusters in :45-1:00.
- Ring muscle-ups in :30-:45.
- Row in 2:00 or less.
Tuesday: Today’s workout is a faster, simpler benchmark workout that will allow you to recover while still bringing intensity. Annie is double-unders and sit-ups.
Intended stimulus:
- Sub-10:00; advanced athletes in sub-6:30.
- Double-unders in 1:00 or less for the first two rounds.
- Compare to 09/10/25.
Wednesday: Today we have 8 minutes of fast transitions, 100 or more total reps, and no rest for the shoulders or grip. We’re doing overhead squats and chest-to-bar pull-ups!
Intended stimulus:
- 5-8 rounds; advanced athletes could get 11 or more.
- Expect this workout to challenge midline, legs, and shoulder stability, especially further in.
- Unbroken overhead squats; most sets in :20-:30.
- Chest-to-bar pull-ups in :15-:45 and 1-2 sets.
Thursday: This is a long workout that will challenge you mentally as the reps increase. We’re doing burpee box jump-overs, power cleans and calories on the bike!
Intended stimulus:
- Finish in 22:00-28:00.
- Long grind; maintain consistent pacing.
- 10+ burpees per minute.
- Quick power clean singles with minimal breaks.
- Bike in 3:00 or less.
Friday: Today’s workout is a heavy day. We’re doing 10 sets of 2 hang power snatches.
Intended stimulus:
- Rest 2:00 between sets.
- Start between 60-70% and take small jumps, building up.
- Only increase if technique allows.
- Look back to 10/08/25 for a similar power snatch heavy day.
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 📆
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
