Member Spotlight

Member Spotlight

Brannon is one of the members who has been with CrossFit Lake Mary since day one. Regardless of his work schedule, which requires him to travel around the country for months at a time, he considers CFLM home and never misses a WOD when he’s in town.  His loyalty to our community makes us proud to have him as one of our first members!


Holiday Hours

CrossFit Lake Mary Holiday Hours…..


Saturday, December 24th Closed

Sunday, December 25th Closed

Saturday, New Years Eve Class as usual at 8am

Sunday, New Years Day Closed


We hope you have a Happy Holiday!!!


Holiday weight gain….5 ways to avoid it!

Do you find yourself saying these things….

  • “I’ll just wait til January 1st.”
  • “Why bother starting now? xxx holiday is next week!”
  • “Who cares! It’s a party!”


#1 Enjoy in moderation.  Don’t arrive hungry to a party and get right back on track! Wear something formfitting.  The idea behind this is that if you’re wearing something tight that makes you feel good about yourself, you are more mindful about overindulging and stuffing yourself silly.  Just because you had 1 bad meal or a few drinks doesn’t mean you throw in the towel for the rest of the day/night….and the next day!!

#2 Stay consistent in the gym NO MATTER WHAT!  NO EXCUSES!!  Make it up somehow, somewhere!!  Make a schedule of when your going to go to the gym through the holiday’s.  Stress plays a BIG part in holiday weight gain!  Getting to the gym and letting out some of that tension will help you avoid binge eating because of stress!  Make it a priority.

#3 Share your goals with family, friends, co-workers.  Making yourself accountable to others will maybe attract someone else with the same goal who will help you!

#4 Get those ZZZZZ’s!  Those who do not sleep enough tend to be hungrier, consume more calories and get less physical activity.  The reason behind this is that sleep restriction may increase your hunger hormone levels, ultimately leading to higher calorie intake.

#5 Stick to it and have a long term goal in mind!  Believe in yourself!  A little positive self talk goes a long way.  Post your goal on your fridge or in your bathroom.  Think of the head start your giving yourself before the summer!!


Good Luck!


Dr. Wes Hohman talks about CrossFit


For those still on the fence about starting CrossFit, check out this video from our partner Dr. Wes Hohman from Hohman Health and Wellness 

Isn’t it time you started living a healthier lifestyle?   We are here to help you & would be happy to start your fitness journey!  At CrossFit Lake Mary we provide a fun, safe enviornment where you can go at your own pace and not feel pressured to do more than your comfortable with.  Our goal is to keep you healthy for life!   

Give us a call today (407) 805-8818 to schedule your consultation.

Eat Right!

Want To Lose Fat & Gain More Muscles???  Eat More Protein!!!!

One of the simplest approaches to weight management is to just consume more protein.  People 
who consume higher protein meal tend to have a more satiated feeling after, decreasing the 
chances of over eating later. 
This is partially due to the fact that protein is difficult for your body to digest. In fact, protein is so hard for your body to break down, up to 35% of the calories are burned when digesting it, which is more than carbohydrates and fat combined 
When increasing the amount of daily protein intake, consuming 1g/desired body weight is 
usually a good starting point. For example, if I weigh 180 lbs, but I want lose 20, I would 
consume 160g of protein a day. The same goes for gaining muscle mass. Your protein intake 
should be your number one concern for each meal. After that you add on as much vegetables as 
you want with a moderate amount of healthy fat.           
Want more help with your diet?  Email Coach Jay


Getting Enough Sleep Promotes Better Diet Results

As many of you know, lack of sleep and obesity have been shown to be connected. It’s nothing new to you. However, here are some interesting facts found in an article published in 2012 that provide information as to why they are linked.
To start, lack of sleep causes a deficiency within your body to produce leptin (appetite suppressant hormone) and increases its production ghrelin (appetite-boosting hormone). The added intake of food with little sleep allows for your body to store it as fat since the added intake is not being used by your body at that moment.
The research in the article took 2 groups and had them take a 2-week stay in a lab where 1 group was given 5.5 hours of sleep, the other given 8.5 hours of sleep. When all was said and done, the researchers found that the group that got 3 hours less sleep per night increased body fat percentage and decreased lean body mass.
In short, if you’d like to see improved body compostion and loss of FAT, you NEED to get a good nights sleep. If you need some guidance on how you can get more sleep and sleep better at night, stay tuned for more CrossFit Lake Mary Blogs and/or get with one of the coaches at the box and set up private sessions on how to further improve your health through sleep, nutrition, and stess management.

Feel free to email us with any questions at

Our BIGGEST event of the year is coming up soon!!!

Make sure you register now….EVERYONE WELCOME!!!


Our mission at CrossFit Lake Mary is to improve our community through fitness. One of the most significant ways that we work toward accomplishing this goal is through our annual holiday fundraiser. Each year, we passionately commit to doing extra work inside and outside of the gym with the goal of being able to help an underprivileged children of the Central Florida community.

Join us in Spreading the Christmas Spirit during this charitable event for children!

Here’s the plan straight from Santa’s Workshop:

12 WOD’s in 12 Hours!  Anyone and everyone welcome to come (beginner friendly).  T-Shirts for those that complete ALL 12 WODs ONLY!!  These can’t be bought!!

6am to 6pm…..1 WOD every hour on the hour…

All funds raised will be donated to IMPOWER to benefit at-risk children and ensure they have a magical Christmas!

Go to the link below to sign up or email to get a sponsor sheet to spread around at work!

Here are The 12 WOD’s of Christmas done in order….

Festive “FRAN” 21-15-9 Reps of: Thrusters 95M/65F, Pull-Ups

Dancer “DIANE” 21-15-9 Reps of: Deadlifts 225M/155F, HSPU

Holly “HELEN” 3 Rounds for Time: 400mRun, 21 KB swings 24kgM/16kgF,12Pull-Ups

Elfing “ELIZABETH” 21-15-9 Reps of: Power Cleans 135M/115F, Ring Dips

Tinsel “300” 25 Pull-ups, 50 DL 135M/115F, 50 Push-ups, 50 Box Jumps 24M/20F, 50 Floor Wipers 135M/95F, 50 KB Clean& Press 16kgM/12kgF, 25 Pull-Ups!

North Pole “NANCY” 5 Rounds For Time: 400m Run, 15 OHS 95M/65F

Jolly “JACKIE” For Time: 1000m Row, 50 Thrusters 45# Oly Bar, 30 Pull-Ups

Jingle Bell “JT” 21-15-9 Reps of: HSPU, Ring Dips, Push-Ups

120 Blitzen “BURPEES” For Time….Self Explanatory!

Reindeer “RANDY” For Time: 75 Power Snatches75M/55F

Christmas “CHRISTINE” For Time: 500m Row, 12 DL (Body Weight), 21 Box Jumps 24M/20F

SANTA’S SURPRISE A Surprise WOD pulled right from Santa’s Toy Sack!!!!!!

Party at the end of the day!!
Friends, Family, Kids, all welcome to come! Bring tents, chairs, food, games and anything else you want and camp out at CFLM for the day!!

Remember this is a charity event for the kids so let’s do whatever we can to help them as a community!!!

Be bad to the CORE!!

Why You Should Take Time to Improve Your Core

At CrossFit Lake Mary, we like to ensure that everyone takes the time to make sure their core is good and strong.  Among the many scientific reasons as to why we emphasize the importance of strong, the focal points are:
1) improved performance; specifically in strength training and gymnastics
  • By increasing core strength, your body will have a stronger base which, in turn, allows you to withstand a higher amount of external load supported by you.
  • Core strength is essential for gymnastics movements such as kipping pull-up, HSPU, muscle-ups (ring and bar), and anything that requires you to be inverted. The enhanced core strength allows for greater body control within these movements, which allows you to become more efficient.
2) improved body composition (LOSE FAT AROUND THE MIDSECTION!)
  • Strengthening your core can allow for improved fat-burning, specifically around that midsection (front and back) which we all know is a stubborn area. Putting a few extra minutes and reps in for core development will help get you to achieve that “look good in a swimsuit” appearance…so long as your nutrition is in check 🙂
3) improved spinal health
  • Your spine is a very important piece of your body and it is critical that it is held in place with good, strong, mobile muscles. With a strong core and back, you will be less likely to develop spinal injuries, complications that could lead to expensive surgeries, or be prescribed to unnecessary pain medications (also, see your chiropractor).


At CrossFit Lake Mary, we want to be sure that you remain healthy and strong so that you may achieve all the fitness goals that you have set out for yourself! Take time to develop your core and get it strong. If you need some guidance on how to get that process moving forward, sign up for some private session with one of the coaches and we’ll help you get to where you want to be faster!

Email us today for more information!

Please join us tomorrow for a Grand Opening!  

We hope you’ll join us for a Grand Opening at CrossFit Waterside tomorrow.

We will do our normal WOD at 8am at CrossFit Lake Mary and then head over to our friends Cassidy & Alyson’s place to celebrate this amazing day!!

Here is the website for more info.


Sexy Muscles for 2017?

Here are 3 things that will get you on your way to success!


Strength Training



#1 Nutrition

Let’s start here.  Proper nutrition is key to muscle growth.  You have to feed your body what it needs!  Knowing what foods help build muscle will save you time and give you great results.  Your body requires you to have 1g protein per 1kg of overall bodyweight per day and most of us fall way short.  This is a major factor in muscle growth.  Age and gender will be a factor in what your body requires and how much as well.  When you build muscle you will burn fat, you will not “bulk up” unless your including an over-abundant or illicit supplements to your diet or are predisposed to gain a large amount of muscle and or choosing a  strength training protocol and no cardiovascular emphasis.  The Proper balance of Protein, Healthy Fats & Carbs are also very important.

Here are 5 simple things to keep in mind:

  1. Eat lean meats 
  2. Eat lots of vegetables.
  3. Make your main beverage water.
  4. Eat less sugar and flour.
  5. Limit alcohol.


#2 Strength Training

Strength training is the last piece that will get you those sexy toned muscles!  When I say strength training I don’t mean hitting all the stationary machines and free weights you can!  I mean up the weight in your workouts as much as you can and workout 4-5 times/week!  In CrossFit we often do back squats, deadlifts, front squats, etc before our workout or WOD.  Go that extra 5-10# and do the same in the WOD!  CrossFit is great because of it’s varying nature, so you will always be using different weight amounts and at different intervals, etc..This isn’t about big loads and huge weights.  Rather, it’s about building muscle, structural stability, enhanced joint and spinal protection.

When you strength train, your muscles are broken down, and then rebuilt over the next 24-48 hours. While your body is rebuilding those muscles, it’s recruiting more calories and energy to make the process happen (generally referred to as the ‘afterburn’ effect).  What this means is that your metabolism operates at a faster level even while you’re sitting on the couch after a workout.

YOU WILL NOT GET BULKY FROM PICKING UP HEAVY THINGS.  You know those women bodybuilders who look really bulky?  They eat, train, and take a lot of supplements specifically so they can look like that! They’ve probably been working towards that goal for years and years.  You have to lift or you won’t build muscle!  It’s that simple!

Here I am about to back squat my body weight #135, do I look bulky to you?


#3 Consistency

Being consistent in any exercise program is important, but also were talking consistency in your diet!  If you constantly cheating you’re just continuing to go backwards.  Try to stay the course for 20-30 day increments.  Make your meals with food you enjoy and plan it out so you have variety and don’t get board.  If you want the results you have to make the sacrifices!!  I hear too much well it was only one cheat and no one is perfect and on and on…well I only have one thing to say…..YOU WILL ALWAYS BE ON A “DIET” THEN!  Why not get to your goal and then sustain by taking the occasional cheat and don’t make these 50# goals right off the bat.  Start with 10 or 15 pounds so you feel the sense of reward.  Consistency in your training is exactly the same.


Use this article as your guide, and don’t be shy about doing further research.  Above all, act.  The first step to getting where you want to go is simply to make a change in the right direction.
If you’d like help with your transformation, consider visiting us at CrossFit Lake Mary.  We’ll sit down with you to understand your goals, and we’ll provide the tools you need to succeed, including the all-important accountability.   Our gym is a friendly, open environment, filled with people succeeding on their own personal journeys.
To start, just click the button below.  On the next page, you’ll have the opportunity to sign up for a one-on-one goals conversation with a coach (at no charge and with no strings attached).  We call this our “No Sweat Intro”.
We’ll talk through your needs, see if we’re the right fit, and develop a plan to help you get where you’re going.  You’ll learn a lot about yourself, and you’ll be taking a step in the right direction.
Click below to schedule a “No Sweat Intro” with our coaches at Lake Mary