Member Spotlight

Member Spotlight

img_6942

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.”

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!!!

 

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

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

cflm_12wods_2016_02

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 jennifer@crossfitlakemary.com to get a sponsor sheet to spread around at work!

https://secure.goemerchant.com/secure/custompayment/crossfitlakemary2/1972/default.aspx

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!!!

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.  http://www.crossfitwaterside.com/about-us/our-team

14611158_10105605130864718_1102643235899487651_n

Want to up your Gymnastics Skills??

CrossFit Lake Mary will be hosting….

CrossFit Gymnastics Trainer Course 

Lake Mary, FL – December 10-11, 2016

RegisterNow_0

10959352_10152718752488471_8996228007912720940_n

This interactive two-day course covers basic, intermediate and advanced gymnastics movements in a lecture setting, with practical application following as participants and coaches perform all presented movements. Skills are repeated until the student has an understanding of how to learn, spot and teach all movements safely to athletes of any level. Gymnastics programming is also discussed. Course participants learn to apply gymnastics principles in training themselves and others to increase strength development, core control and spatial awareness – all of which improve CrossFit performance.

LADIES ONLY!!

It’s BACK!!  Our 3rd WOD & WINE date is set!  Invite your friends, come on out!!  All ladies welcome, no CrossFit/workout experience needed!!  Just some girls having fun working out!!

WineWOD_Oct14_01

New You 6 Week Challenge starts again at CFLM!!

6 week challenge that will transform your life through proper diet and intense exercise but still geared toward beginners.  Starts August 22nd!  Don’t miss out on this GREAT Opportunity to CGANGE YOUR LIFE!

Watch the video below for details.

images

Summer Classic Registration is OPEN!!

Registration is OPEN!! 

Don’t wait early bird pricing for all divisions, individual Rx, Sx, and same sex teams Rx and Sx. Summer Classic will be held August 27th.

15_532300

Standards are not 1 rep maxes, you should be able to do reps of the listed weights.

Scaled RX
Wallballs 14/10 20/14
Cleans 95/75 155/105
OHS Back Squat 135/95
Thrusters 75/55 115/85
Box Jumps Step ups 24/20
S2OH 85/65 155/105
Jump Rope Singles Doubles
Pullups Jumping *See Below
Deadlifts 155/105 255/155
SDLHP 85/65 115/85
HSPU No Yes
Rowing Yes Yes
Dips Pushups Ring Dips
Burpees Yes Yes

RX Male pullups-Strict, Kipping, Butterfly, Muscle-ups
RX Female pullups-Kipping, Butterfly, C2B

 

When: August 27th

Where: CrossFit Lake Mary 111 Commerce St. Lake Mary, FL 32746

Divisions: Individual Rx, Sx, and same sex Teams Rx and Sx

12778990_805872436183418_2598249269771036884_o

 

21 Day Summer Slim Down!!

We’ve put together a BRAND NEW 21- Day Summer Slim Down Challenge for you to kick start your results right away!!

This is a program that delivers see-it-in-the-mirror results fast. This is a real jump-start to creating a new fitness “lifestyle!”

11720480_10207132988911180_481720684_n

This is for new clients, think of it as a jump start to your fitness program or a little nudge in the right direction if you are currently struggling with your weight loss.
It’s first-come, first-serve. AND… you can get in on our 21 Day Fat Loss Program for JUST $97!

So take a quick second to check it out right now, while this is fresh on your mind.
You don’t want to miss this: Click here to check it out  

jen_1120 (2) IMG_2559 (2)

If you have struggled to get the weight in the past, this is a perfect time to focus on YOU for just 21 days. This program can literally change your body (and your life).
Isn’t it time to get the weight off finally? Here’s how 

Click here to learn more!

 

The Movement Fix Workshop comes to CFLM!!

13329543_1243019225720636_3725906367450032680_o

When: Sunday, July 10th

Time: From 9am-5pm

Where: CrossFit Lake Mary 111 Commerce St Lake Mary, FL 32746

Tickets: https://themovementfix.pushpress.com/open/event/orlando-fl—the-movement-fix-workshop

Taught by Ryan DeBell, M.S., D.C.

Topics
• A functional anatomy framework for human movement
• Why everyone HAS to squat differently and how to find your best squat stance
• How to create maximal spinal stiffness to set big PRs
• The 2 biggest mobility issues for overhead lifting and how to fix them
• Easily program movement, mobility, and motor control drills into your training
• How to find your hidden movement limitations in squatting, deadlifting, and overhead lifting
• How to train your core for maximal strength without risk of injury
• Whether or not stretching is worth your time
• 3 Reasons why you should focus more on motor control training
• Why ‘movement training’ can increase your PRs more than strength training
• And MUCH more

Attendees will leave with:
• The ability to assess and correct squatting, deadlifting, and overhead lifting based on known injury mechanisms
• 28 Target drills that can immediately be put into use
• An understanding of relative stiffness
• How to find an athlete’s best squat stance
• Programming ideas to integrate mobility, motor control, and strength work
• A systematic way to teaching abdominal stiffness and bracing
• Methods to decrease low back injury mechanisms in training
• An understanding of the mechanisms of ‘rolling out’ and ‘banded stretches’ and how and why to use them
• Rotator cuff endurance drills
• And MUCH more

Get more info at themovementfix.com/workshops

All prices are in USD

Early bird pricing ends 2 weeks before event.

Refund policy: Full refunds are allowed greater than 1 month in advance of the workshop date. No refunds will be given less than 1 month before the workshop.

We are going to have such a great time in less than 6 weeks!
Here is a video of a quick hip assessment for squatting, which we will cover in much more depth during the squatting module of the workshop.

Make sure to get signed up as soon as you can to get the early bird price and ensure your spot! We expect this to be a sold out workshop.