Picture of athlete with a barbell overhead
CrossFit Newsletter

3/29/26 CrossFit Lake Wylie Newsletter

By March 29, 2026No Comments

News & Notes 📰

Quarterfinals update đŸ€©

A huge congratulations to Kirk S., Shayna R., and Alie K. for making Quarterfinals! 🎉

After the Open, these three athletes finished in the top 25% of all registered athletes worldwide. That means out of roughly 254,000 athletes, they earned a spot to move on.

Last week CrossFit released four quarterfinals workouts to be completed between Thursday, March 26 and Monday, March 30.

Shayna has already done all four workouts and has done an incredible job. She finished two of the workouts under the time cap and fought hard through the other two. đŸ’Ș

Kirk has completed three workouts so far and has finished every one of them under the time cap. đŸ”„

Alie has also done three workouts and gave everything she had. Workout 1 came down to one last shuttle run before the time cap. Just one! 😅

Kirk and Alie each still have one workout left and are planning to finish it Monday at 8:00 am.

The next stage after Quarterfinals is the Semifinals. The top 2,000 individual men, top 2000 individual women, and top 400 men and 400 women in certain age groups will advance.

Both Kirk and Alie qualified in both the individual division and their age-group division, which gives them two chances to move on. 🙌

And just to keep it real
 I (Alie) will not be moving on to Semifinals 😅

I’m in it because I want to see where I stack up against the top 25% in the world
 and right now, that answer is “still doing shuttle runs after the clock runs out.”

April Push-up Challenge

Murph is coming.

Now’s the time to build your engine.

  • Starts April 1
  • Ends April 30

The goal

  • Accumulate push-ups all month
  • No set number
  • You choose what’s right for you

How it works

  • Knock them out anytime during the day
  • Before class
  • After class
  • At home

Tracking

  • Whiteboard at the front of the gym
  • Add your total each day
  • You’re in charge of your numbers

Why this matters

  • Murph = 200 push-ups
  • Better capacity = better experience
  • Less breakdown, more consistency

Start small if needed.

Stay consistent.

Watch what happens by the end of the month.

New front doors are in! ⭐

It’s been long overdue, but we finally replaced the double doors at the gym. Thank you so much for your patience while we got this done! And yes
 please forgive the dusty floors this week—it was a lot of work!

I need to give an enormous thank you to Aaron D. for handling everything from ordering the door to installing it. We could not have done this without him. Truly, this door is Aaron-powered.

The new door is taller, wider, and looks so much better. No more getting stuck on the rug when you try to open it! There are still some finishing touches left—paint and a few small details—but it’s already night and day compared to before.

I made a video showing some of the process with a before-and-after at the end that you can watch below.

This is exactly the kind of thing I love doing—continually improving our space and pouring back into this community. Every upgrade, every little fix, it’s all for you.

Come check it out—you’ll notice the difference the second you walk in!

New O2 Energy Drinks âšĄïž

A Few Things on Sale at the Gym 

We’ve got a little clear-out happening at the gym right now.

Some apparel that’s been hanging around is marked down. If you’ve been eyeing something or need an extra shirt, now’s a good time to grab it. And remember, if you want CFLKW apparel you can get it anytime on our online store!

We also put a few drinks on sale to move them out.

The sparkling protein drinks and protein waters are just $1.

Yep. One dollar.

Once they’re gone, they’re gone. We’re not restocking these.

Take a look next time you’re in and see what you can snag.

Time for Your Free InBody Scan! 📊

April is almost here, which means it’s time for your quarterly free InBody scan! 

📅 Available: Wednesday, April 1 – Thursday, April 30
📍 Location: At the gym, ready for you to use

Important Reminders:
✔ Best time to scan: Early morning before eating or drinking anything
⚠ Not for use if you have a pacemaker or life support device
⏳ Self-service: The machine will be on—you are responsible for completing you own scan

Download the InBody App
Please download the InBody app before your next scan. When setting it up, be sure to use the same phone number you input into the InBody machine so your results sync correctly.

Need help understanding your results?
đŸ“Č Scan the QR code at the gym or click here.
💬 Want a deeper breakdown? Book a goal-setting session for a full review!

Recent Member Wins đŸ’ȘđŸœđŸ†

  • Ben D. checked in to 500 classes!
  • Ty P. checked in to 50 classes!
  • Sibele did her first Rx running WOD!
  • Israel did his first rope climb!
  • Ferrah ran her first 600s in a workout!
  • Courtney got 3 consecutive 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 đŸ„ł

  • None this week

CrossFit Lake Wylie Anniversaries đŸ€©

  • 4/4 Ashlee R. — 1 year

Nutrition & Wellness đŸ„‘đŸ§˜đŸœâ€â™€ïžđŸ›ŒÂ 

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.

Hydration That Works 💧

Hydration impacts how you feel in every workout.

Low hydration shows up as:

  • Early fatigue.
  • Headaches.
  • Poor focus.
  • Slower recovery.

Most people wait until they feel it.

Start earlier.

Build simple habits:

  • Drink water first thing in the morning.
  • Have water with every meal.
  • Bring a bottle to the gym and finish it.

If you sweat a lot:

  • Add electrolytes.
    • Try the O2 packets at the gym or grab a can of O2. These are both excellent options and they’re delicious!
  • Don’t rely on plain water alone.

A quick check:

  • Is your urine light in color?
  • Do you feel steady through workouts?
  • If not, you’re likely behind.

You don’t need to overthink it.

Stay consistent daily.
Not just on workout days.

Ask yourself:

  • Am I hydrated before I walk into class?

Start there.

Tell Me About CrossFit đŸ“šđŸ‘©đŸ»â€đŸ«

CrossFit is constantly varied, functional movement executed at high intensity.

What Full Range of Motion Means

Full range of motion means using the joints completely.

Not partial reps.
Not cutting depth.

It’s moving from start to finish with control.

In a squat, that means hips below knees.
In a press, that means full lockout.

Standards exist for a reason.
They create consistency.

They also make progress measurable.

If range changes, the movement changes.

Are your reps consistent from start to finish?

Programming Summary đŸ‹đŸœâ€â™‚ïž

April Focus

Welcome to April! This month, your focus is endurance and stamina.

You’ll see longer efforts that push your engine and skill work that helps you keep moving well when fatigue sets in, all building toward Murph next month.

We’ll also take on key benchmarks like the 2K Row, Kelly, and Andi so you can track your progress.

Running will show up consistently through single efforts, workouts, and intervals as we build toward a 5K challenge at the end of the quarter. Stay consistent, be intentional with your pacing, and watch how it pays off.

Monday: Today’s workout is made up of four back-to-back Tabatas. We’re doing air squats, push-ups, AbMat sit-ups and walking lunges!

Intended stimulus:

  • 256-640 reps; 8-20 reps per interval.
  • Score is total reps.
  • :20 of work and :10 of rest for 8 sets of each movement.
  • All-out effort at the start of each Tabata; hang on as long as possible.

Tuesday: Today’s workout is a triplet that will tax your overall conditioning. We’re doing some runs, KB snatches, and KB swings!

Intended stimulus:

  • Finish in 10:00-14:00.
  • Intentional grip and posterior chain interference.
  • Go hard on the run efforts.
  • Switch hands on the snatches as needed.
  • Go unbroken for as long as possible.

Wednesday: Today’s heavy day focuses on building strength overhead with the push press.

Intended stimulus:

  • Heavy day relative to each athlete’s capacity.
  • Compare to last heavy push press day on 260118.
  • Increase loading across each lift if possible.
  • Try for a PR on the second or third single, if applicable.

Thursday: Today’s workout includes a lot of hip hinging, both horizontal and vertical! We’re doing toes-to-bars and rowing!

Intended stimulus:

  • Finish in 10:00-14:00.
  • 1,000-meter row in under 4:30; 500-meter row in under 2:15.
  • Hip flexor and grip interference between the rower and the toes-to-bars.
  • Toes-to-bars in small sets with short rest breaks; set of 50 in under 5:00 and set of 25 in under 2:30.

Friday: Today, we have a taller box jump paired with moderately-heavy hang power cleans.

Intended stimulus:

  • Finish in 10:00-15:00; advanced athletes sub-10:00.
  • Taller box jump-overs paired with moderately heavy hang power cleans.
  • Try for unbroken sets of both movements for the first 3-4 rounds and then no more than 2 sets per round.
  • Use the pre-workout build-up to ensure proper barbell loading.

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 📆

Healthy Kids Day at Camp Thunderbird – Sunday, April 19 from 12:00–3:00 PM

This free, family-friendly event will feature a variety of hands-on activities including crafts like tie-dye, face painting, and friendship bracelets, along with camp favorites like archery, paddle sports, and backyard games. Families can also explore YMCA programs, connect with community vendors, and learn more about opportunities like day camp, resident camp, and wellness programs.

It’s a great opportunity for families to get active, explore camp, and enjoy an afternoon together on the sunny shores of Lake Wylie!

Member Perks đŸ€©

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

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