Wow — what a month it’s been at CrossFit 863. As we close out April, we just want to take a minute to slow down, take a deep breath, and say thank you — truly. Thank you for showing up. Thank you for pushing yourselves. Thank you for cheering each other on and making 863 a place where hard work and heart live side by side. This past month has been filled with new PRs, first pull-ups, sweaty high-fives, laughs after brutal WODs, and that unmistakable energy that makes this place so special. You bring that. Every single one of you. We’re also beyond honored (and honestly, a little emotional) to share that Coach Ricky was voted Best Fitness Instructor of the Year. (Again!) That award isn’t just a win for us — it’s a win for all of us. It’s a reflection of the community we’ve built together. It’s every early morning when you didn’t want to get out of bed but did. It’s every time you finished last but still stayed to cheer someone else on. It’s YOU — and we are so, so grateful. April reminded us that CrossFit 863 isn’t just about fitness. It’s about family. Growth. Grit. And doing the hard things, even when no one’s watching. We can’t wait to head into May with all of you by our side. Let’s keep doing what we do best — lifting each other up, one rep at a time. Thank you for being the heart of CrossFit 863. We love you guys! — Coach Ricky and Coach Caitlyn

Hey 863 Fam, We’re heading into a powerful week—not just in the gym, but in life. As Easter weekend approaches, we’re reminded of themes that run deep in everything we do here: resilience, rebirth, and rising strong. Good Friday is coming up, followed by Easter Sunday—and whether you celebrate spiritually or just love the fresh-start energy of spring, this season is all about renewal. It’s a time to pause, reflect, and reset. And in true CrossFit fashion, we don’t just rise—we rise together. This Week in the Gym: Show Up & Level Up Let’s lean into the momentum we’ve built. The weather’s warming up, our goals are getting clearer, and your strength is growing—rep by rep, class by class. Whether you’ve been crushing PRs or just getting back into the swing of things, know this: every time you walk into 863, you’re moving forward. Let’s Talk Progress—Real Results, Real Data If you haven’t already, make sure to schedule your goal review with Coach Ricky this month. This is your chance to check in, set fresh goals, and realign with your “why.” While you’re at it, take an InBody test to track your progress. Whether you’re gaining muscle, losing body fat, or maintaining strength, seeing it on paper makes it real—and it’s one of the best ways to stay motivated and accountable. Bring a Friend – Free Community Workout This Thursday! This Thursday, April 17, we’re opening our doors to everyone! All class times are FREE and open to the community—so grab your spouse, coworker, or that friend who’s this close to trying a class and bring them with you. Let’s show them what 863 is all about—fun, sweat, and serious support. This Weekend: Rest, Reflect, and Recharge Give yourself grace. Whether you’re spending Easter with family, in quiet reflection, or just soaking up springtime peace, take a breath and receive it all. Then come back next week ready to keep building. Because Easter reminds us: it’s never too late to rise again. We’re proud of you, always. —Coach Ricky & Coach Caitlyn

Hey 863 fam, This week, we’re slowing down just enough to zoom out and take a look at how far we’ve come—and who we can bring with us. Life moves fast, and sometimes it’s easy to get caught up in just showing up, doing the work, and moving on to the next thing. But real growth? It happens when we take a second to reflect, reconnect, and re-align with what we actually want. Here’s what’s going on this week and how you can be part of it: ⸻ Free Community Workout - Thursday, April 17 Next Thursday, we’re inviting you to invite someone new. Grab a friend, a family member, your neighbor, or that one person who keeps saying “I need to do something like that…” and bring them with you for a free community workout. • No pressure. • No experience needed. • Just good vibes, a solid sweat, and a chance to show someone what makes this place feel like home. Why? Because this gym is better when we share it. When someone walks in and feels the energy, the encouragement, and the people—they get it. And it might just be the thing they’ve been looking for. Let us know who you’re bringing. We can’t wait to meet them. ⸻ Goal Review Time – Let’s Talk Progress Have you booked your goal review with Coach Ricky yet? If not—this is your sign. These 1-on-1 check-ins aren’t just about numbers. They’re about you—your goals, your struggles, your progress, and your next steps. If something’s working, we’ll double down. If something needs adjusting, we’ll make a plan. And yes—we want you to do an InBody scan before your session so we can see your progress in real, tangible numbers. It’s easy to forget how far you’ve come when you’re deep in the grind. Let’s put it on paper and give you something to be proud of. Message us or talk to a coach to get yours on the calendar. ⸻ You’re Doing Better Than You Think Seriously. We see you showing up even when it’s hard. We see you supporting each other. We see the little wins, the quiet breakthroughs, the mindset shifts. This place is more than workouts—it’s a space to get stronger in every way. So this week, let’s do all the things: • Invite someone into this space • Check in on your goals • Celebrate how far you’ve come You’re doing the work. We’re just here to remind you that it matters. See you at the box, —Coach Ricky & Coach Caitlyn

The Power of Showing Up: Why Consistency Wins Every Time At CrossFit 863, we believe in one simple truth: the people who keep showing up always win. In fitness, business, and life, success isn’t about quick fixes or overnight transformations. It’s about the daily discipline to show up, put in the work, and trust the process. One workout turns into one week. One week into a month. One month into a year. And before you know it, you’ve built the strongest version of yourself—inside and out. Why Showing Up Matters You don’t have to be the strongest, fastest, or most experienced athlete to succeed. But you do have to be the one who refuses to quit. Here’s why consistency beats intensity every time: 1. Momentum Builds Progress – Every workout you complete builds strength, endurance, and confidence. Each session stacks on the last, creating unstoppable momentum. 2. Habits Create Lasting Change – The more you show up, the easier it becomes. Over time, training isn’t just something you do—it’s part of who you are. 3. Resilience is Built Through Repetition – Not every day will feel great. But showing up even when motivation is low builds mental toughness that carries over into every aspect of life. 4. Results Come to Those Who Stay the Course – Fitness transformations don’t happen in a week. But in one year of consistent training, you’ll look back and be amazed at how far you’ve come. Track Your Progress with an InBody Test Showing up is powerful—but seeing your progress on paper is even more motivating. That’s why we recommend scheduling an InBody test with Coach Ricky to get a full breakdown of your body composition. An InBody scan will measure: ✅ Body fat percentage ✅ Lean muscle mass ✅ Hydration levels ✅ Metabolic rate This gives you a clear starting point and a way to track your transformation beyond the scale. It’s time to turn your hard work into real, measurable results! Ask Coach Ricky at the gym to schedule your InBody test today. Fueled by Our Peeps – Shout Someone Out on the Bulletin Board! At CrossFit 863, we thrive off of encouraging one another. This month, we want to fill our bulletin board shoutouts from our fitfam—highlighting members who inspire us, work hard, and bring great energy to the gym. Who’s been crushing their workouts? Who always brings the hype? Who pushes you to be better? Take a moment before or after class to shout out a “peep” who deserves some love. Your words might be the motivation someone else needs to keep showing up! Remember: you don’t have to be perfect. You just have to be consistent. Show up, put in the work, and watch what happens. See you at the box, Coach Ricky & Coach Caitlyn

This Week at CrossFit 863: FRAN IS HERE! Alright, 863 fam… it’s time. Fran is on the board today, and if you’ve been around CrossFit long enough, you know exactly what that means. If you’re new? Well, let’s just say you’re about to make some memories (and maybe question some life choices mid-workout). Fran: The One, The Only 21-15-9 • Thrusters (95/65) • Pull-Ups That’s it. Just two movements, simple on paper—but absolutely savage in real life. Fran is the kind of workout that starts off feeling great and then suddenly turns into a full-body firestorm. Your legs, your lungs, your grip—everything is going to burn. And we love it. Why Do We Keep Coming Back to Fran? Because it’s a benchmark—a test of pure grit, speed, and efficiency. The “Girls” workouts in CrossFit are legendary because they give us a way to measure progress over time. Maybe today you go faster, maybe you use a heavier weight, or maybe—just maybe—you finally get all those pull-ups unbroken. Or, maybe you just survive. And that’s cool too. How to Approach This Madness ✔ Go in with a plan – Unbroken thrusters? Small sets? Whatever your strategy, commit to it. ✔ Breathe & move – That last round of 9 is all about grit. Hang on and push through! ✔ Embrace the pain cave – Fran hurts, but she’s over fast. Just lean in and go for it. Drop Those PRs in the PR Pot of Gold! Today is a huge opportunity to hit a personal best—whether it’s your fastest Fran time ever, your first time RX’ing, or even just a mental win by pushing harder than before. Whatever that PR looks like for you, we want to celebrate it! Don’t forget to add your PR to our PR Pot of Gold! Every win—big or small—deserves recognition, and seeing that pot fill up is a reminder of all the hard work we’re putting in as a community. So, write it down, ring the PR bell, and let’s keep the momentum going! Beyond Fran – The Week Ahead We’re balancing today’s intensity with a solid mix of strength, skill, and endurance: ✅ Gymnastics drills to help you get better at pull-ups, TTB, and muscle-ups. ✅ Barbell work to dial in your power and efficiency. ✅ Engine-building workouts that won’t wreck you (well… maybe just a little). Let’s Get After It! Fran is a rite of passage. Whether it’s your first time or your 20th, today is about showing up, digging deep, and seeing what you’ve got. And when it’s over? Celebrate. High-fives, fist bumps, and maybe even a post-WOD nap are all encouraged. See you at the box, Coach Ricky & Coach Caitlyn

This Week at CrossFit 863: Wrapping Up the Open & Chasing Luck in the Gym! What. A. Week. The Open is officially in the books, and we just want to take a moment to say how ridiculously proud we are of EVERYONE who showed up, pushed their limits, and left it all out on the floor. The Open isn’t just about scores—it’s about proving to yourself what you’re capable of, and you all did just that. A massive shoutout to all our athletes for their hard work and heart, and an even bigger THANK YOU to our judges. You stood by, counted reps (yes, even the questionable ones), and kept everyone motivated when things got tough. We couldn’t have done this without you, and we appreciate you more than you know! BREAKING NEWS: SECOND BATHROOM NOW OPEN! 🚽💥 Hold onto your protein shakes, because the second bathroom is finally here, and it’s ready for business! That’s right, folks—no more battling for the one bathroom like a bunch of savage animals. Now you’ve got two glorious toilets to choose from whenever nature calls. Little improvements like this make a big difference in keeping our gym running smoothly, and we appreciate your patience while we got it ready. Enjoy, and please do your part to keep it clean! Today’s St. Patrick’s Day WOD: Lucky Charms 🍀 After a big Open finish, today’s workout is all about keeping that momentum going with a 17-minute AMRAP that will test your grit and keep you moving. 🔥 Lucky Charms (Performance) 🔥 AMRAP x 17 Minutes 💚 3 Burpee Box Jumps (30/24) 💚 17 Deadlifts (185/135) 💚 3 Burpee Box Jumps 💚 17 Toes to Bar 💚 3 Burpee Box Jumps 💚 17 Wall Balls (20/14) Your legs might still be crying from the Open, but hey—what better way to celebrate St. Patrick’s Day than by sweating it out with your gym fam? Adjust as needed, but bring the energy and maybe a little green for good luck. We’re so grateful for this community and everything we’ve built together. Let’s keep showing up, putting in the work, and celebrating every win—big or small. See you in class (or in the new bathroom, but maybe don’t make eye contact). ☘️💪 Love, Coach Ricky & Coach Caitlyn

This week at CrossFit 863, we’re diving into two big things: pushing past our mental barriers and kicking off Friday Night Lights for the CrossFit Open! Whether you’re gearing up to compete or just focusing on personal growth, remember—your only limit is you. Your Only Limit Is You We’ve all been there—the moment when fatigue, doubt, or fear starts creeping in. Maybe it’s a heavy barbell, a long metcon, or even just the thought of showing up when you don’t feel 100%. But here’s the truth: your body is capable of more than your mind tells you. So, how do you break past those mental roadblocks? 1. Reframe the Negative Talk – Instead of saying, “ I can’t do this ,” try “ I haven’t done this yet, but I’m working toward it. ” Shift your mindset from limitation to opportunity. 2. Focus on One Rep at a Time – Thinking about the entire workout can be overwhelming. Just focus on the next lift, the next pull-up, the next step forward. 3. Trust Your Training – You’ve put in the work. When the doubt creeps in, remind yourself of all the times you showed up, pushed through, and proved yourself wrong. 4. Lean on Your Community – That’s why we’re here! CrossFit is as much about the people around you as it is about the workout itself. Let the energy of the gym lift you when you need it most. Friday Night Lights Starts This Week! It’s that time of year! The CrossFit Open kicks off this Friday, and we’re bringing the hype with Friday Night Lights. Whether you’re competing, cheering, or just soaking in the energy, we want YOU there. What to expect: ✅ A high-energy atmosphere—expect music, adrenaline, and a whole lot of encouragement ✅ Heat sign-ups—we’ll organize heats for the Open workout so you can hit the floor with a squad ✅ Community vibes—this isn’t just a workout; it’s a celebration of what we can do together This is your chance to test yourself, set new benchmarks, and most importantly, have fun. Don’t let doubt hold you back—sign up, show up, and give it everything you’ve got. See you in the gym this week! Let’s crush it. ❤️Coach Ricky & Coach Caitlyn