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CrossFit Newsletter

3/8/26 CrossFit Lake Wylie Newsletter

By March 8, 2026No Comments

News & Notes 📰

🍕CrossFit Lake Wylie Intramural Open – Week 3 🍕

Week 2 was a huge success. The energy stayed high, heats ran on time, and it was awesome watching so many of you push yourselves.

A big thank you to everyone who stepped up to judge. You helped keep everything running smoothly and we are really grateful for that support.

We are also super proud of this gym. We currently have 44 official sign-ups for the Open through CrossFit. That is a great number and it says a lot about this community.

Reminder for the 44 registered athletes to log your score on CrossFit.com by 8 PM ET. Also keep an eye on your email in case a score gets rejected and needs to be re-entered.

For the in-house competition, don’t forget to submit your points using this Google Form. Please enter numbers only.

This Friday is our final Friday Night Lights and we’re excited to celebrate the end of the Open together. We’ll have pizza arriving around 7 PM, so plan to stick around after the workout to hang out and celebrate! 🍕

We’ll also have a rep from Degree Wellness at the gym letting members try their compression sleeves.

Let’s pack the gym one more time and finish the Open strong! đŸ”„đŸ’Ș

Here are the team rankings after Week 1. Right now Christine’s team is in the lead by far, but there is still plenty of time to rack up points. One of the best ways to help your team climb is to take the Judges Course, which earns your team 10 points per person who takes it. Take the course HERE!

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.

Recent Member Wins đŸ’ȘđŸœđŸ†

  • Sandie A. checked in to 750 classes!
  • Jazmin M. checked in to 50 classes!

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

  • 3/11 Coach RJ

CrossFit Lake Wylie Anniversaries đŸ€©

  • 3/15 Daniela P. — 3 years

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.

Open Week 3

This is the final push.

Energy may feel unpredictable.
Cravings may spike.
Motivation may dip.

That’s normal.

Your focus now:
Stay steady.

Keep meals consistent.
Don’t swing from under-eating to overeating.

Prioritize:

  • Protein at every meal.
  • Carbs daily, especially around workouts.
  • Water early and throughout the day.
  • Sleep over late-night scrolling.

Cravings often rise this week.
That’s a signal.

Hard training increases demand.
Honor it with real meals first.
Not random snacks all day.

Ask yourself:

  • Did I fuel this Open like an athlete?
  • Or did I try to “be good” with food?

Finish strong.
Recover well.
Then we reset next week.

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

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

What Coaches Look For

Coaches look for consistency.

  • Neutral spine
  • Full range of motion
  • Control in transitions
  • Proper sequencing

We look for movement that repeats well.

One perfect rep means nothing.
Ten consistent reps mean progress.

Faults are normal.
Everyone has them.

Your job is to stay coachable.
Our job is to help you clean them up.

Do you apply corrections right away, or wait until next time?

Programming Summary đŸ‹đŸœâ€â™‚ïž

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, you’ll take on a heavy snatch complex, building in load.

Intended stimulus:

  • Heavy lifting day relative to athletes’ capacity.
  • Snatch complex where the full movement is broken down in the earlier minutes and built upon throughout the workout.
  • Increase loading for each movement and log your heaviest load for each.

Tuesday: Today, we have an interval workout of push presses, deadlifts, and double-unders!

Intended stimulus:

  • Interval-style workout.
  • 10+ push presses per round.
  • 15+ deadlifts per round.
  • 20+ double-unders per round.
  • Challenge endurance and stamina.
  • Move for as much of each working interval as possible and then collect yourself with short rest periods.

Wednesday: This bodyweight workout will challenge your core stamina in different ways. We’re doing running, toes-to-bars, and wall walks!

Intended stimulus:

  • Finish in 12:00-18:00.
  • Run efforts in 2:00 or less.
  • 3+ wall walks per minute.
  • Toes-to-bars in 3:00 or less.
  • Moderate time domain pyramid-style workout.
  • Retest from 07/14/25.

Thursday: Today is a rowing interval day! Your score will be your slowest time out of the 10 sets.

Intended stimulus:

  • Each row in :45-1:00.
  • Score is the slowest time.
  • Athletes can choose to push the row pace or move at a recovery pace based on how they feel going into 26.3.
  • Retest from 05/02/25.

Friday: Open Workout 26.3 – 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 📆

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 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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