Member Spotlight

Member Spotlight

Always happy!

Joe came to us wanting a little more.  An active basketball player he also knew he needed to build some strength.  We are happy to have him at CFLM!!
“I started CrossFit because of a challenge at work. We had decided to run a Spartan Race as a fundraiser and it was suggested that the old fat guy (me) probably shouldn’t do this. Well, that didn’t sit well with me and I started looking for a place to train, and Crossfit was suggested.
I called Jen and she was great from the start. I began with foundations, which was very challenging for me. Then I started attending 3 times per week and started seeing results immediately. and That progressed to an unlimited membership in a very short time. I had been working out at the YMCA, but with little to no result. The structure, the competition, and the support at Crossfit Lake Mary is so different than other “gyms”, and that made sense to me….
I’m so happy I committed. I am 53 years old, I’ve lost over 40 pounds and I successfully completed the Spartan Race (ahead of most of my team).
Most importantly, the entire family at CrossFit Lake Mary has taught me that if you leave your ego (and fear) at the door, set goals, commit and follow that plan that your best days are never behind you.
Thanks to Greg, Jen, the coaches and the family at Crossfit Lake Mary!”

Positive Attitude, Support & Motivation…


Congrats Kristina Rumsey‎!!  She shared this with us today.

“So I finally broke down and took an after shot. This is the first time I’ve made significant progress over the past 5 years and kept it going over an extended period of time. The photo on the left was taken in May of 2016, the photo on the right was taken today, a 26 lbs difference.

Thanks to everyone at CrossFit Lake Mary for their positivity, support, and motivation!”


Member Spotlight

Member Spotlight

Courtney is one of the hardest working and humble athletes in the box.  Check out what she has to say…

“There are a number of reasons why I started CrossFit. The easiest of which is that I’ve always been an athlete and participated in some sort of fitness activity and CrossFit provides an outlet for my competitive drive. The most difficult of which is my father passing away in September 2011. He was my biggest supported and my best friend. He also was a Power Lifter turned Body Builder who traded his dreams for the dreams of his children. I was introduced to CrossFit in May 2012, a time when i was looking for a change and for an outlet. I couldn’t lift more than a 45 pound bar over my head or do a single push-up to standard when I started, but lifting made me feel closer to him and it gave, and continues to give me peace. Being that I started in May, one of the first WODs I did was Murph. It took me over an hour and I needed to use the thickest green band possible for pull-ups, and did my push-ups from my knees. My goal afterwards was to not have to use a band the following year. My mindset is very much the same 5 years later and there is still so much I can’t do. However, every day I strive to be just 1% better than I was the day before.

I actually met Greg early in my Crossfit journey and the coach I was working with at the time always spoke highly of him and of CrossFit Lake Mary. When the time came for me to explore avenues that would enhance my foundation in CrossFit, CFLM was the first place I thought of. They were gracious enough to allow me to drop in for a week but it took less than that for the box to feel like home. I was looking for an atmosphere that felt like family, where the culture was inclusive and supportive. Where the coaches had a genuine interest in the members and seeing them accomplish their goals, whatever they may be. A place where I could grow, not only as an athlete but more importantly as a person, a mother and a friend. I found that at CFLM and I am eternally grateful.”


December Athlete of the Month

December 2016 



Name: Lewis Roberts 
Age:  45 
Where did you grow up?  Finger Lakes of NY until I was 15, then Naples, Florida. 
When did you become a member of CFLM? April 2014 
What do you do when are you not at CFLM? I’m an attorney who helps people with their 
financial issues, as well as other areas of law, and I have a real estate broker license. I enjoy  
watching most sports on tv while lying on the couch (instead of rolling and stretching). 
How did you find out about CrossFit? Recommended by my buddy, a personal trainer, when I moved to Lake Mary and could not continue with him. 
When did you realize CrossFit was right for you? Right away.  Set it and forget it.  I did not have to worry about how to program for myself.  Motivation is built into the Crossfit concept. 
What is your favorite WOD/movement? I like chippers or WODS with a bunch of different movements.  Variety. 
What is your least favorite WOD/movement? Pullups – because every time I start to get stronger and advance, my forearms or elbows start to give me trouble. 
What would your PERFECT WOD look like? About 10 different movements and 50 people in the box all getting into it. 
What goals have you completed since starting at CFLM? Not needing acupuncture anymore for headaches since I rarely get migraines anymore (or any headaches).  Starting to lose weight.  Not ever going onto statin drugs in the first place for high cholesterol. 
What motivates you to finish and push hard to complete a WOD?  The coaches and other athletes.  I tend to pick someone out during the WOD and try to “beat” or “catch” the person.  That doesn’t necessarily mean we are doing the same weights or movements… it just helps me pace myself and push harder. 
What is something about yourself that we do not know about you?  I had to be able to juggle in 7th grade to pass gym.  He was an evil gym teacher.  If you couldn’t juggle after the 4-6 weeks we worked on it, he supposedly failed you.  I don’t practice enough, but still can semi-juggle three balls.  Luckily we never had to go to four balls.   
What advice would you give to someone just getting started with CrossFit? 
Stick with it.  I was down in the dumps about my fitness as recently as September (three years 
into Crossfit).  I finally got serious about my diet and saw an immediate improvement during 
WODS.  I lost about 12 pounds and managed to keep it off, even being slack during the holidays.  Now I am ready for another push to lose some more weight, which will eventually translate to better WODS and more PRs. 
FILL IN THE BLANK (one word): 
I likeCrossFit. 
I eat pretzels. (trying to quit) 
I dodrawing a blank on this one… dishes, ironing… at home. 
I ama smartass. 

Member Spotlight

Member Spotlight


Danny started with us a year ago to help improve his strength and stamina.  He has been working very hard and I think those that know him in the box and outside would agree it’s working!!  Great job!!

“After the three worst years in my life I moved to Florida and didn’t know anyone except my two partners at work. I joined a baseball team and a teammate suggested I start crossfit to build up my endurance and my leg strength. So I began investigating different boxes. I knew there would be physical benefits to starting CrossFit but I didn’t know I would discover such a fantastic group of people and an addicting lifestyle as well as a great coaching crew. I knew I was in the right place after my first class when Wes and Shaun welcomed to the group. Greg and Jen have built something that has terrific value and attracts great people. Glad I found CFLM. It has made my transition to Florida much easier.”


Member Spotlight



Lisa joined CFLM 5 years ago because she wasn’t happy with her low level of energy or the problems she was having with her lower back. Additionally, with her first grandchild on the way at the time, she wanted to be able to hold her without aches and pains. She was also struggling with her blood tests (cholesterol, glucose) and her doctor recommended exercise to help.
“The team, headed up by Greg, has always been very supportive and push me to do things that I didn’t know I could do, such as a 195lb deadlift. I now have 3 grandchildren and was given the nickname G-Ma, and my blood tests have also improved! I appreciate the good family fun at CFLM”

New you Challenge coming January 16th!!!

Are you ready for a change???

Are you tired of not getting results??

Are you bored at the gym??

Check this out!!


ONLY 50 Spots available….Starts January 16th

Classes are M,W,F at 6am, 9am (ladies only), 5pm & 7pm




40 Something…

40 Something….

I have met with about a dozen 40-something’s this past month who are looking for a way to get back in shape or back to the way they used to be.  I have to laugh a little because, well, I am the same!
I know, I know – it’s hard to believe since I am a trainer at a CrossFit gym and I should be living the life I preach, right? Well, not necessarily. I am just like you. Between kids, work and and busy life, it all just gets in the way of where I want to be.

Sounds familiar, doesn’t it???   All of the excuses and reasons why working out just isn’t an option or priority.

Well, let me tell you this –  you have to WANT IT. No. You have to REALLY WANT IT!

Here’s the reasons we are struggling…

1.  Our metabolism has changed and we can’t eat whatever we want like we used to!  The weight has piled on and it’s harder to lose.
2.  Our lives are busy!  We have more responsibility, less time to get everything done, we get less sleep and have more stress.
3.  We are comfortable with our spouse and no longer make that much of an effort to keep up our fitness.
4.  We have had babies, yes guys are affected by this too! Our priorities are different and we lost ourselves and devoted everything to them.  We no longer take two hours in the gym like we used to.
5.  We have more bills. Money to spend on fitness is NO MORE as plentiful as it used to be.
6.  It’s not as fun as it used to be. It can be more of a chore (mostly because we know we HAVE to do it and see little results as fast).

Am I speaking your language yet???

So let me tell you how I can help!  Call me (407) 805-8818 and we can put together a plan that will address all of this and much more and get you back on the road to feeling and looking your absolute best. I did it and I know you can too!


Member Spotlight

Member Spotlight


Milca’s journey with CrossFit and CFLM started about four years ago. Life has its ups, downs, and inconsistencies, but the one thing that remains the same for her is CFLM and her CrossFit family. “It makes me happy to walk through the door and see my friends and coaches and already knowing that I’ll have a great time here, every time. I feel happy, welcome and understood. For me, it just feels like home and there’s no place like it.”

November Athlete of the Month

November 2016 



Name: Julie Sawyer 
Age: 52 
Where did you grow up? England 
When did you become a member of CFLM? This summer. 
What do you do when are you not at CFLM? (hobbies, occupation, etc.) I work at Orlando Sanford International Airport as the Assistant to the Executive VP/COO of the Airport, I love my job. When I’m not working I like to go to the beach, and I like a glass of wine or two!! 
How did you find out about CrossFit? I joined a 6 week challenge with my husband, Mark. We saw it on Facebook. 
When did you realize CrossFit was right for you? After the first 6 week challenge had ended, I missed it and signed up again. 
What is your favorite WOD/movement? Anything I can actually do! I like kettle bells, sit-ups, rowing machine. 
What is your least favorite WOD/movement? Burpees. 
What would your PERFECT WOD look like? Kettle bells, sit ups, rowing machine! 
What goals have you completed since starting at CFLM? I have learned how to do squats (almost) and I now push myself harder (I used to give up too easily). I also gave up sugar in my tea and coffee, which was major for me. 
What motivates you to finish and push hard to complete a WOD? I do try my best but accept my limitations and modify where I can. 
What is something about yourself that we do not know about you? I’ve been married to Mark for 28 years! 
What advice would you give to someone just getting started with CrossFit? Stick with it and have fun. 
FILL IN THE BLANK (one word): 
I like to have fun. 
I eat very healthily (most of the time). 
I do try very hard. 
I am not perfect