Melissa Cruz Dyke

Member of the Month: Melissa Cruz Dyke


Melissa Cruz Dyke 




Sparta, MI.

Member Since:

January 2019


What was your athletic background, if any?

Do jazzercise and step aerobics count as part of my athletic background? (:  I played softball and volleyball in high school.

What do you do when you're not at CFA?

I work full time for the Department of Health and Human Services. When I’m not working, I enjoy spending time with family and friends.  We have a lake house on Canadian Lakes in Stanwood and spend a lot of time there as well.

When did you realize that CrossFit is right for you?

When I was told I was going to be member of the month.. lol. No, I think a few months into CrossFit when I started noticing changes in my health, having more energy and feeling better.  It’s not easy, but I got hooked.

Do you remember your first WOD?

Not at all, but I remember thinking there’s a lot of acronyms. WOD, AMRAP. Thankfully, I know a lot of them now!  Maybe next year I will know them all. I also remember I couldn’t move without pain for the first few weeks. No pain no gain.

What movement do you despise over everything and why?

Initially, I learned to despise burpees after doing the for time WOD of 150 burpees. (Ouch for days) But then one day, I was introduced to inverted burpees (who comes up with these things?) which made me thankful for regular burpees. I despise them because they just suck and I suck doing them. 😅


What has been your all-time favorite moment at CFA?

I think when I did the in-house competition with my partner Kari Slater. (Miss you Kari!)

What motivates you during a tough workout?

The other members that are doing the same workout as me and not giving up. Listening to the music honestly helps me. Good workout music definitely helps!! 

What are your goals going forward and what do you think will help you achieve them? 

There are so many to list.  Mainly getting stronger and healthier. Staying focused and continuing to put my own health as a priority and not as a “when I have time” to category will help me achieve my goals. Also having Kate’s guidance with nutrition. 

What sort of changes have you seen in your body, health, and fitness or just day to day life since starting CrossFit (before/after?) 

Since I’ve started CrossFit I’ve lost 30 lbs with exercise and diet.  I have more energy and stamina throughout the day. 

What would you recommend to someone who is just starting out with CrossFit or is too afraid to try it? 

It’s all about your mindset.  It’s hard as a newbie to not be intimidated walking into CrossFit having no clue of what you are doing. Josh, Kate and Kelsey are amazing coaches. They will guide you and help you scale where you need to be during your workouts.  You should never compare yourself to others in the classroom. There are so many athletic levels in a classroom, but everyone has the same goal and that’s to become healthier and stronger.  


If you could have one skill or characteristic of another member at CFA what and from whom would it be? Or which other CFA member are you the most motivated by?

I’m in awe of a lot of other members.  Anyone that can do a double under or climb a rope. I would say I’m most motivated by Christine H. and Deb Z. 

Quick Questions

Favorite Cheat Meal: pizza and tacos

Favorite workout song: NOT Thunderstruck 

Favorite place you have traveled: Disney with our kids when they were little. 

Favorite Tv Show: Big Bang Theory

Favorite CrossFit Athlete (if any): Duh, Josh and Kate. (:

Coach's comment:

Melissa is the first member of the month of 2020 and has earned her spot. She comes in every day ready to sweat with a smile on her face (even though it’s before 6am). It is great to work with someone who does not mind modifying movements due to certain aches and pains like Melissa. She is easy to coach and a joy to be around. She has followed the CrossFit methodology well this past year- regular wods and cleaning up her nutrition- and it shows. Keep up the hard work and discipline, Melissa!

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