🌟 CrossFit 863 Member Spotlight: Diana Gomez 🌟

Why Getting Started at CrossFit 863 Is Easier Than You Think Let’s be honest for a second… One of the biggest reasons people don’t start a fitness routine isn’t laziness. It’s hesitation. “What if I don’t stick with it?” “What if I sign something I regret?” “What if it’s not the right fit for me?” We get it. And that’s exactly why at CrossFit 863, we’ve built things differently. No contracts. No pressure. No being locked into something that doesn’t serve you. Because fitness should feel like something you choose… not something you’re stuck in. ⸻ Start When You’re Ready (And Only Stay Because You Love It) We believe if we do our job right: coaching you, guiding you, supporting you...you’ll want to stay. Not because you signed a contract months ago… But because you’re seeing progress, feeling better, and finally enjoying the process. That’s how it should be. And getting started? It’s way simpler than you think. ⸻ Group Training: Coaching, Community, and Structure If you’ve ever walked into a gym and thought, “I have no idea what I’m doing…” This is where everything changes. Our group training isn’t random workouts thrown on a whiteboard. Every class is: Coached from start to finish Structured with a purpose Scaled to your level You’ll always know: What you’re doing Why you’re doing it How to do it safely and effectively And the best part? You’re not doing it alone. There’s something powerful about being surrounded by people working toward the same goal. It pushes you on the days you need it most and keeps you consistent long-term. This is where most people fall in love with fitness again. ⸻ 1-on-1 Personal Training: A Plan Built Entirely Around You Some people don’t want a class setting. Some people need more guidance, more accountability, or a more personalized approach. That’s where personal training comes in. This is completely tailored to you: Your goals Your schedule Your starting point Your limitations (if any) No guessing. No wandering around the gym. Just a clear plan, real coaching, and focused progress. If you’ve ever felt like: You’re doing a lot but not seeing results You don’t know where to start Or you just want more individual attention This is the fastest way to move forward. ⸻ InBody Testing: Stop Guessing. Start Knowing. Most people measure progress the wrong way. They step on a scale… and that’s it. But that number doesn’t tell you: If you’re gaining muscle If you’re losing body fat If what you’re doing is actually working That’s why we offer InBody scans. In just a few minutes, you’ll get real data on: Body fat percentage Muscle mass Water balance And more It takes the guesswork out of everything. Now your training and nutrition can actually be based on facts, not feelings. ⸻ This Isn’t About Signing Up. It’s About Starting. At CrossFit 863, we’re not here to lock you into something. We’re here to help you find something that finally works. Whether that’s: Group training Personal training Or just starting with an InBody scan You get to choose what fits your life. No pressure. No contracts. No weird commitments. Just real coaching, real support, and a place that actually cares if you succeed. ⸻ Ready to Take the First Step? If you’ve been thinking about starting… this is your sign. Come see what we’re about. Ask questions. Try it out. 👉 Text or call (863) 214-8298 👉 Book your free consultation Or just reach out. We’ll guide you from there. ⸻ Because you don’t need another gym. You need direction...and a place that makes it easy to begin.

Why Personal Training at CrossFit 863 Might Be Exactly What You’ve Been Missing If you’ve ever walked into the gym and felt unsure where to start… you’re not alone. Maybe you’ve tried piecing workouts together on your own. Maybe you’ve followed a plan online for a few weeks. Maybe you’ve even taken classes but still felt like something wasn’t fully clicking. That’s usually not a lack of effort. It’s a lack of direction. At CrossFit 863, that’s exactly where 1-on-1 personal training comes in, and why it can completely change the game for you.  It Starts With a Plan That Actually Makes Sense One of the biggest frustrations people have is feeling like they’re doing a lot… but not really getting anywhere. With personal training, that changes immediately. Instead of guessing what to do, you walk in knowing: * What you’re doing * Why you’re doing it * And how it’s helping you reach your goals Everything is built around you. Your body, your goals, your starting point, and even your schedule. It’s not random anymore. It’s intentional. You Stop Spinning Your Wheels This is where most people start to notice a real difference. When your training is tailored specifically to you, progress becomes a lot more clear: * You start getting stronger * Movements feel smoother * Your energy improves * You begin seeing changes in your body It’s no longer that feeling of “I hope this is working.” You know it is. You Have Someone In Your Corner Let’s be honest...staying consistent on your own is tough. Life gets busy. Motivation dips. Things come up. But when you have a coach: * You’re more likely to show up * You stay accountable * You have someone pushing you when you’d normally hold back And it’s not just about being pushed, it’s about being supported. Someone who knows your goals and is fully invested in helping you reach them. You Learn How to Move the Right Way A lot of people don’t realize how important this is until they experience it. Form matters. Not just for performance, but for staying healthy long-term. In personal training, your coach is focused on you the entire time: * Making small adjustments * Teaching proper technique * Helping you build a strong foundation That leads to better workouts, better results, and fewer setbacks. Confidence Starts to Build (Without You Forcing It) Something shifts when you stop guessing and start understanding. You walk in more confident. You move with more intention. You start trusting your body again. And over time, that confidence spills into other areas of your life too. It Works for Every Stage Whether you’re: * Just getting started * Coming back after time off * Feeling stuck in your current routine * Or wanting to level up your performance Personal training meets you where you are. And then helps you move forward—step by step. It Fits Into Your Life (Not Against It) Life isn’t perfect. Your training doesn’t need to be either. With 1-on-1 coaching: * Your schedule is taken into account * Your energy levels are respected * Your plan can adjust when life gets hectic The goal isn’t perfection. It’s consistency over time. So What’s the Next Step? If you’ve been feeling stuck… If you’re tired of guessing… If you’re ready to actually see progress… This might be exactly what you need. At CrossFit 863, we keep it simple. We sit down with you, talk through your goals, and build a plan that actually works for your life. 👉 Book your free consultation now or text 863-214-8298 to get started. No pressure. Just a conversation. Because at the end of the day… you don’t need more workouts. You need a plan and someone in your corner.

There are moments in life where everything shifts...and for Heather Mellow, it started with a simple but powerful realization. “One day I looked in the mirror and didn’t recognize the person looking back at me.” That moment sparked something deeper. It led her to reach out for guidance, and through a trusted recommendation from Linda Eveleth, she found her way to CrossFit 863 and Coach Ricky. At first, Heather was nervous and hesitant. She wondered if she was too old or too out of shape to begin. But her son Ryan, already part of the gym, reassured her: you can do this. And after sitting down with Ricky, something changed. “There was a sense of calmness… and I was ready to make a change.” ⸻ Leaning Into the Hard Things Heather’s journey didn’t start with confidence-it started with courage. “There was a sense of vulnerability in the beginning. I had to embrace the discomfort of new challenges, admit my physical limitations, and overcome the fear of judgment or failure.” And that’s exactly what she did. She showed up anyway. Now, just over a year in, Heather is stronger every week. She’s found movements she genuinely enjoys: deadlifts and jumping rope and she’s built something even more important than strength: belief in herself. ⸻ Moments That Matter Most Some of Heather’s favorite memories aren’t just about workouts... they’re about who she gets to share them with. One that stands out most? A class where it was mom vs. son. Heather and Ryan went head-to-head in a workout, pushing each other the entire way. “He had me on the weights, but I challenged him on the jump roping. He finished before me, but it was so close.” More than anything, she remembers how much fun it was. “It was a lot of fun to share that with him.” ⸻ Pushing Beyond Comfort Zones The 2026 CrossFit Open became another defining experience for Heather. “It was very challenging but also fun.” From team competitions and weekly themes to cheering each other on, she found herself fully immersed in the experience. “I loved the camaraderie. I loved pushing myself beyond my comfort zone. I loved being able to share these moments with my son. And I loved cheering for everyone else.” That’s the kind of environment that changes people: not just physically, but mentally and emotionally too. ⸻ A Place That Feels Like Home When Heather talks about CrossFit 863, one thing is clear... it’s more than just a gym. “I love how the other members accept you for who you are. No judgment on your age, fitness level, or ability. They are always willing to help and encourage you in every class.” And then she says something we hear often, but never take for granted: “There is definitely something special about this gym. I truly feel like family here.” ⸻ Stronger in Every Way Heather is proud of how far she’s come in just a year. “I’m stronger each week, and I get to share this journey with my son and my husband.” Right now, she’s working toward her next goal: pull-ups. And with the consistency and mindset she’s built, there’s no doubt she’ll get there. Outside the gym, life is full. Time with her husband and kids. Traveling. Fishing. Hunting. And caring for all of her animals... earning her the nickname “Dr. Doolittle.” ⸻ Heather’s Advice For anyone thinking about starting, Heather keeps it simple and real: “Believe in yourself and know that you are more than capable. Everyone’s workout looks different, but every version counts. No matter what, just keep showing up.” ⸻ One Word to Describe CrossFit 863? Togetherness. And if you read Heather’s story, you can feel exactly what that means. ⸻ If you’ve been waiting for the right moment to start, this is it. 👉 Head to www.crossfit863.com and book your free intro.

Why Personal Training at CrossFit 863 Might Be Exactly What You Need At CrossFit 863, we believe fitness is not one-size-fits-all. While group classes bring energy, community, and accountability, personal training offers something equally powerful… a fully customized path designed specifically for you. Whether you’re just getting started, working through an injury, or chasing the next level of performance, personal training can be the game-changer that helps you break through. ⸻ What Makes Personal Training Different? Personal training at CrossFit 863 is more than just a workout - I t’s a strategic, individualized experience. Instead of following a general class program, your training is built around: • Your current fitness level • Your goals (fat loss, muscle gain, strength, endurance, etc.) • Your movement patterns and limitations • Your lifestyle, schedule, and recovery This means every session has purpose, and every movement is chosen with intention. ⸻ The Benefits of Personal Training 1. Customized Programming That Works for YOU No more guessing if you’re doing the “right” workout. Your coach designs a plan that aligns with: • Your body composition goals • Your strengths and weaknesses • Your training history This allows you to progress faster while avoiding plateaus. 2. Faster, More Noticeable Results When your training is dialed in specifically for you, results come quicker. You’re not wasting time on: • Movements that don’t serve your goals • Volumes that don’t match your recovery • Intensity that’s either too high or too low Instead, everything is optimized for maximum return on effort. 3. Injury Prevention & Movement Correction A huge advantage of personal training is having eyes on every rep. Your coach will: • Refine your form • Correct imbalances • Strengthen weak areas This not only keeps you safe, but also helps you move more efficiently in both workouts and daily life. 4. Accountability & Confidence There’s a different level of commitment when someone is guiding you 1-on-1. You’ll experience: • Consistency in showing up • Confidence in your movements • Support through every phase of your journey And that confidence? It carries into everything else you do. 5. Support Beyond the Workout At CrossFit 863, personal training doesn’t stop when the session ends. We help guide: • Nutrition habits • Recovery strategies • Lifestyle adjustments Because real transformation happens outside the gym too. ⸻ Who Is Personal Training For? Personal training might be the perfect fit if you: • Are new and want to build a strong foundation • Feel intimidated in group classes • Have specific goals (fat loss, muscle gain, competition prep) • Are working around an injury or limitation • Want more structure and direction • Feel stuck or plateaued in your current routine ⸻ Why CrossFit 863? At CrossFit 863, coaching is personal… even in a group setting. But with personal training, we take it to the next level. You’re not just getting a trainer. You’re getting: • A coach who understands your goals • A plan built specifically for your life • A support system that genuinely cares We combine the science of programming with the art of coaching to help you become the strongest, healthiest version of yourself. ⸻ Is It Right for You? If you’ve been: • Wanting more direction • Craving better results • Ready to invest in yourself …then personal training could be exactly what you need. Ready to Get Started? Let’s build a plan that works for YOU. Reach out to us at is to schedule your first personal training session and take the next step toward your goals. Your journey is personal—your training should be too. 💪🏼

When Ashley Ramsey turned 30, she decided it was time to do something for herself. “Turning 30 😂,” she wrote — but behind the humor was a real moment of reflection that sparked change. She wanted to feel stronger, more active, and more balanced, and that’s what led her to CrossFit 863. Her goal in the beginning was simple: be more active. But over time, that goal grew into something deeper. She said she’s definitely noticed herself getting stronger, and the workouts that once felt tough are starting to feel easier. Beyond the physical changes, her mental health has improved a lot, and she’s proud of her consistency most of all. Ashley’s also discovered a few favorite movements along the way — she loves bicep curls, rowing, and back squats. And the things she never thought she could do before? “Jump rope lol, and push-ups,” she wrote. When describing CrossFit 863, she called it “a super friendly environment, great coaching, nonstop laughs.” Every morning feels fun to her, and she said she loves starting her day laughing with friends and working out with Randy Bob 😂💕. As for what keeps her motivated, Ashley said it’s the people and her purpose. “Having friends to hold me accountable keeps me going,” she shared. “And I want to be healthier for my kids — to show them that fitness is important for your mind and body.” Her advice for anyone thinking about starting? “Just start! Everyone starts somewhere, and you won’t be doing it alone 🫶🏼.” After one year of showing up, growing stronger, and building connections, Ashley described CrossFit 863 in one word: Community. And that’s exactly what she’s found here — strength, laughter, and a supportive crew that feels like family.

In 2025, we’re going to clean up your lifestyle, fix your metabolism and clear your head. If you really want to change your life, you have to start by changing your habits. You become the things that you do. We want you to improve your life by doing the RIGHT things without thinking about them. And we’re going to do it together. Because change is hard, we’re going to support you with coaching and a peer group like only Crossfit 863 can. This is the Healthy Habits Challenge: Protein at every meal 0 Alcohol 1 hour of movement daily Atleast 100 oz of water a day None of these habits are easy. The first few days with extra protein and water can be a challenge. And that’s why we’re going through it together. We can leverage the power of the group for accountability. The biggest barrier to success will be in your own head. To help, we’ve added a price and a prize. First, the challenge costs $99. REGISTER HERE. The price is there to get you coaching, but mostly to hold you accountable. It’s just barely costly enough for you to take it seriously. But you can do it: bet on yourself. Second, tracking. You’re going to record your success every day on a simple pen-and-ink tracking sheet. You’ll post this on your refrigerator or somewhere else in your home. Third, the prize: a custom Crossfit 863 t-shirt. You can’t buy these: you have to earn them. You earn one by hitting 90% compliance (or 108 checked boxes) on your tracking sheet. Fourth, the future: at the end of the challenge, you’ll sit down with your coach, look at your Habits tracking, and get your next steps. FAQ When does this run? September 8 - October 3, 2025. What results should I see by the end? You’re probably going to lose a couple of pounds. You’ll definitely feel sharper. And you’ll gain resilience: you’ll have made it through something tough. But more importantly, you’ll have a running start at a habit that you might keep. You don’t have to commit to giving up alcohol and feel restricted forever. But if you do it for 30 days, you’ll be through the worst part, and then you can decide what to do next. Diets aren’t sustainable; that’s why they don’t work. Habits are sustainable forever. (Results may vary) What support will we get? You’ll get daily tips and knowledge through a private Facebook group. You’ll also get support from Coach Ricky and Coach Caitlyn, as well as the other challenge participants. Other questions? Please email cf863fitness@gmail.com and we’ll answer them! In the meantime, sign up HERE To join the Facebook group click HERE Download the checklist here:

Meet Coach Chelsea! We’re so excited to introduce the newest member of our coaching team, Chelsea Owens! Chelsea is from Wauchula and has always loved being active. “I played softball all through school, always enjoyed running long distance, and doing obstacle racing like the Savage Races,” she shares. Over the years, she’s worn a lot of different hats. From working in sales and as a UPS warehouse supervisor, to managing and waitressing at the Blue Lagoon. But once she found CrossFit, something clicked. “I have always been interested in trying CrossFit and had many friends who were in the sport. I finally tried it out as a work friend group. After that day, I knew this sport was something I wanted to continue.” Even though Chelsea is still fairly new to CrossFit, she’s already found her place at CrossFit 863. “While attending classes and being a part of the CrossFit 863 community, in person and on social media, I’ve been made to feel welcome. The community is warm and inviting and willing to help when needed. That made me feel like this is the career field I want to join and stay in.” The most surprising thing she’s noticed? “Just how quickly you can see results.” As a coach, Chelsea is most excited about helping others grow and gain confidence in their own journey. “The one thing I’m excited to learn as a coach is how to help others continue/improve on their individual CrossFit journey. CrossFit has increased my strength, it has helped with work stress, and has allowed me to work through tough emotions.” A few of her favorites (and not-so-favorites): ✅ Favorite movement: “I really enjoy the Hang Power Clean.” 🚫 Least favorite: “I hate the bikes.” 😂 Chelsea also loves jumping into class workouts herself, especially when her mind is trying to hold her back. “Having others there pushes me to keep going when my brain is working against me. Coaching the classes is great, but watching everyone do their best makes me want to join in as well.” Right now, she’s focused on regaining upper body strength after dealing with some shoulder issues and fine-tuning her movements. She’s all in, and it shows. “My favorite part about the CrossFit community is the family feel you get from day one.” Hype song? “Otonoke” by Creepy Nuts 🤣 Best advice she’s received? “Everyone’s on their own journey here. No one cares what you can or cannot do at this point… just show up.” And here’s a fun fact: Chelsea loves cosplay and even won a cosplay contest in Sarasota! We’re so happy to have Chelsea on the team and can’t wait for you to get to know her better. Be sure to say hi, cheer her on, and maybe even ask her for some cosplay tips next time you see her in the gym!

Zach started CrossFit back in high school as a 15-year-old who didn’t feel naturally athletic. “I wasn’t any good at sports,” he admits, “but the idea of being proficient at everything but not a specialist in anything really intrigued me.” He remembers being so nervous to call the gym for the first time that he actually wrote out exactly what he was going to say. But he showed up anyway, and that courage set the stage for a 12-year journey of transformation. At first, he worried he wouldn’t be “fit enough” or “strong enough” to do CrossFit, but the coaching made everything feel achievable while still being challenging. “The coaching and community all pushing to be stronger and fitter every day made it addicting.” Since joining CrossFit 863, Zach says it’s been one of the most stable communities in his life. “I’ve never been to a CrossFit gym that didn’t have good people inside. 863 is a welcoming and friendly environment. I’m thankful for a group of friends who all continuously push each other to be better.” His proudest achievement? Consistency. Over the past 12 years, Zach has built a solid foundation of fitness that’s carried him through all of life’s seasons. What keeps him coming back? “There is always something to progress in. Always something to get better at. CrossFit is the perfect outlet for self-improvement. And CrossFit 863 is an incredible place and community to help keep you accountable to your goals.” If you’re on the fence about starting, Zach’s advice is simple: “Don’t wait. Start this week. Everything is scalable. Show up, work hard, and have fun!” CrossFit 863 is a place of fun, hard work, and a community of people dedicated to bettering their lives through health and fitness, just like Zach has.

Michelle first heard about CrossFit 863 after her local gym shut down. A few of her trainers, including Ricky and Alex, encouraged her to give CrossFit a try, though she was very hesitant at first. “I Googled this weird sounding gym and watched MANY YouTube videos. Needless to say, I was VERRRRY intimidated,” Michelle said. But Alex reassured her there’d be a familiar face there, Ricky- and that was enough to get her through the door. What she saw next made a lasting impression. “I was amazed to see people of different ages and physical abilities; working out individually, yet together as one. They were grinding through variations of the same exercise, yelling words of encouragement to one another, and cheering when they were done.” She didn’t think she could ever keep up or do the things written on the whiteboard… but she showed up, gave it a try, and went home “tired, but I sure did feel good, physically AND mentally.” So she went back. And she’s been going back ever since. As an RN, Michelle carries a lot on her shoulders, but she’s found her release at CrossFit 863. “If I’ve had a bad or stressful day at work, I look forward to my time at CF863 as a way to just leave it all in a little puddle of sweat on the floor.” There are still movements or lifts she feels she “just can’t do,” and she’s learned that’s okay too. “Everyone is there to be the BEST version of themselves, no matter what that looks like. The coaches are always there for a modification suggestion or progression, and other members are quick to offer a friendly face and uplifting tone.” This year, Michelle faced down one of her biggest fears—Murph. “In the past I avoided it for its intimidating and grueling undertaking. It may seem simple, yet those are the WODs that are most daunting. I was always sure there was no way I could finish… but I did! It was Mini Murph, but I finished! And that feeling of accomplishment is something that keeps me going back, even on days I just don’t feel like doing anything.” Michelle credits her love for CrossFit 863 to the coaches - Ricky, Caitlyn, and Zach, the people sweating beside her, the weight in her hands, and most of all, the version of herself she’s discovered. “If you’re nervous, just remember, everyone there was new at one time. Even the biggest, strongest person you see in there started with something small. The coaches are there to teach you, and the people working out beside you are rooting for you. It’s a place to not only train your body, but to build confidence and realize you’re capable of more than you think.” Michelle, your story is powerful because it’s real, and we’re grateful to have your strength, spirit, and smile at CrossFit 863. 🖤