Don’t be afraid….

Starting a fitness program can be intimidating. Even clicking on a website to read about CrossFit can raise heart rates and set palms sweating.

But the rewards for overcoming those fears are many: weight loss, long-term health, friendship, improved self-esteem and more.

If you’re fearful of walking into a CrossFit gym, read on. Below you’ll find five stories of people just like you. They faced their fears and found fitness and friends on the other side.

Check out this article







Name: Richard Robertson

Age: 41


Where did you grow up? South Florida

When did you become a member of CFLM? 1.11.16

What do you do when are you not at CFLM? (hobbies, occupation, etc.) Alligator Trapper, Ride my  motorcycle.

How did you find out about CrossFit? My Wife and Facebook.

When did you realize CrossFit was right for you? On my 2nd round of Bootcamp.

What is your favorite WOD/movement? Rowing.

What is your least favorite WOD/movement? Burpees.

What would your PERFECT WOD look like? Lots of rowing.

What goals have you completed since starting at CFLM? Lose weight, and get healthier

What motivates you to finish and push hard to complete a WOD? The encouragement of the members.

What is something about yourself that we do not know about you? I have 3 brothers and 1 sister.

What advice would you give to someone just getting started with CrossFit? Showup, listen, learn, REPEAT


FILL IN THE BLANK (one word):

I like…Adrenaline

I eat…Meat

I do…Whatever it takes.

I am…A workaholic



Member spotlight

Member Spotlight


Judy just recently hit her 3 year mark at CFLM and has since joining made huge progress.  She is both inspiring and amazing!!

“I never exercised or participated in any type of physical activity after I got out of the Coast Guard. I was a heavy smoker until I was in my early 40’s. After I had Sallee I was heavy and yoyo dieted for years. I was and am concerned about my longevity having such a young daughter. I started dabbling in fitness with exercise videos. After getting bored with videos, I joined my first Crossfit gym. I always felt out of place, but I enjoyed pushing myself beyond what I believe I could do physically and mentally.

I dropped into CFLM December 26, 2013 and was so inspired by how friendly and welcoming the coaches and members were to me, I signed up that day. I look forward to going to CFLM and try to make it in 5 days a week most weeks. I have what I call my “Crossfit friends” and they are the most positive people to spend time with both inside and outside of Crossfit. It is truly amazing how everybody sets work and family pressures aside and focuses on becoming more fit during class. I like that there are all ages and ability levels all working toward their own goals at the same time. Greg and Jen encourage us to push ourselves to do our best based upon our unique ability or limitations and make it fun at the same time.
I go to CFLM because for 1 hour a day I get to play with my friends and work toward my original objective of a long healthy life.”

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!”

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”

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!


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  

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 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!