News & Notes 📰
Intramural Open Champs 🏆
Coach Christine’s Team ER or PR came in hot… and never let up.
- Led from Week 1 to Week 3
- Finished with 394 points
- Won by a landslide
The other teams? Fighting for second while ER or PR kept stacking points like it was their job.
Week 1 set the tone.
- Scrubs everywhere
- Stethoscopes in the gym
- Yes… an actual walker made an appearance
It looked like a full hospital staff showed up to throw down.
After 26.1, that felt accurate. Most of us needed medical attention.
By Week 3, things escalated.
- Full pirate takeover
- No booty looted
- Plenty of souls crushed by 26.3
At that point, getting taken hostage might’ve been the better option than burpees and thrusters.
Shoutout to the rest of the leaderboard:
- Coach Alie’s team held strong in 2nd all three weeks
- Coach Brad and Greg’s teams battled hard
- Greg’s team pulled ahead in Week 3… by just 4 points
Now the real question…
What did the champs win?
- Bragging rights (obviously)
- A free Fairlife protein drink
- An O2 Hydration drink of their choice
Earned.
If you were on ER or PR, you showed up, you logged your points, and you ran away with it. Grab your prize from the fridge at the gym the next time you’re in class!
Quarterfinals Bound 👏
We’ve got two athletes from CFLKW moving on to the next stage — the CrossFit Quarterfinals!
- Me (Alie)
- Kirk S.
We earned our spots through our performances in the CrossFit Open.
Grateful for the push from this community every week. You all played a part in this.
Next up: Quarterfinals workouts drop this week (but we will all be doing them together in class)!
If you see us in the gym:
- Hold us accountable
- Cheer us on
- Maybe don’t program extra burpees
Let’s see what we can do.
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.
Time to Say Goodbye… 🚲
It finally happened.
The “Honda” has left the building.
Loud
Shaky
Questionable comfort
Somehow still a fan favorite
We’re pretty sure that assault bike has been here since 2014. That’s a long run.
Some of you loved it.
Some of you avoided it at all costs.
All of you heard it from across the gym.
Now it’s time.
Out with the old.
In with a fresh Echo.
We’ve officially got 7 matching Echo bikes on the floor.
Clean. Quiet. Ready to hurt your soul evenly. ☠️
If you’re feeling emotional… go ahead and rewatch the video. The soundtrack really sets the tone.
At the end of the day, this is how I see it:
If we can improve it, we will
If we can fix it, we will
If we can upgrade it, we will
Because you deserve a space that keeps getting better.
Even if it means saying goodbye to a little piece of CFLKW history. 🥺
RIP Honda. You were chaotic… and unforgettable.
#goodbyeoldfriend #hellotorture
Recent Member Wins 💪🏽🏆
- Justin F. checked in to 750 classes!
- Roberto F. checked in to 25 classes!
- James R. checked in to 100 classes!
- Israel M. checked in to 10 classes!
- Neil H. checked in to 100 classes!
- Ashanti L. checked in to 100 classes!
- Reagan S. checked in to 250 classes!
- Tracy R. got chest-to-bar 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!
Birthdays this Week 🥳
- 3/24 Meredith W.
CrossFit Lake Wylie Anniversaries 🤩
- 3/24 Ferrah C. — 1 year
- 3/26 Kiya R. — 1 year
- 3/27 Coach Brad — 5 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.
This week kicks off the 2026 CrossFit Games Quarterfinals!
Monday: Today, you’ll take on a jerk complex that has you completing 3 push presses, 2 push jerks, and 1 split jerk all without putting down the bar.
Intended stimulus:
- Heavy overhead day with a technical focus.
- Overhead complex that requires technical proficiency and execution.
- The push press is the gatekeeper of strength, while the push jerk and split jerk will be very technique-dependent under fatigue.
Tuesday: In today’s workout, you’ll perform 4 running intervals. Push each run as hard as your capacity allows.
Intended stimulus:
- Sub-28:00.
- Score is the total time to complete all 4 rounds.
- Run efforts in 2:30-5:00.
- Less rest than work for most athletes.
Wednesday: This bodyweight triplet will boost your heart rate and leave your legs feeling heavy. We’re doing rope climbs, GHD sit-ups, and box jumps.
Intended stimulus:
- Finish in 12:00-18:00.
- Complete each round in 3:30 or less.
- Continuous movement through the box jumps.
- Step down from the box.
Thursday: TBD Quarterfinals Workout 1
Intended stimulus:
- TBD
Friday: TBD Quarterfinals Workout 2
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 📆
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
