crossfit863

No Contracts. No Pressure. Just Results.

Mon, 04 May 2026 18:49:47 GMT

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.

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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.

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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.

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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.

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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.

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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.

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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.

You Don’t Need More Workouts. You Need a Plan.

Wed, 22 Apr 2026 19:01:19 GMT

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.

Member Spotlight: Heather Mellow

Tue, 24 Mar 2026 16:37:52 GMT

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.”

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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.

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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.”

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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.

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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.”

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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.”

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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.”

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One Word to Describe CrossFit 863?

Togetherness.

And if you read Heather’s story, you can feel exactly what that means.

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If you’ve been waiting for the right moment to start, this is it.

�� Head to www.crossfit863.com and book your free intro.

Personal Training at Crossfit 863

Tue, 17 Mar 2026 19:28:35 GMT

Why Personal Training at CrossFit 863 Might Be Exactly What You Need

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.

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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.

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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.

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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

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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. ��

Member Spotlight: Ashley Ramsey — One Year Strong at CrossFit 863

Fri, 07 Nov 2025 21:17:45 GMT

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.

Healthy Habits Challenge

Sat, 30 Aug 2025 17:01:28 GMT

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!

Mon, 11 Aug 2025 19:26:02 GMT

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!

🌟Crossfit 863 Member Spotlight: Zachary Blackman🌟

Fri, 11 Jul 2025 13:51:05 GMT

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.

🌟Crossfit 863 Member Spotlight: Michelle Trujillo 🌟

Thu, 03 Jul 2025 18:16:00 GMT

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. ��

🌟CrossFit 863 Member Spotlight: Kelsey Ostrowski 🌟

Fri, 27 Jun 2025 17:39:16 GMT

In 2018, Kelsey Ostrowski walked through the doors of CrossFit 863, motivated by a desire to lose weight but unsure where or how to start. She’d experienced defeat trying diets and ordering “healthy” food that just didn’t help. With encouragement from her brother who was already a member, Kelsey took a leap of faith.

Initially nervous about being watched or judged, Kelsey quickly discovered the reality: at CrossFit 863, everyone was deeply focused on their own workouts, offering encouragement rather than judgment. That welcoming environment was a turning point.

Since joining, Kelsey’s life has transformed dramatically. Not just physically through significant weight loss and muscle gain, but emotionally and mentally. CrossFit ignited a confidence in her that extended beyond the gym, teaching her she could accomplish hard things and maintain a healthy lifestyle.

What stands out most is Kelsey’s unwavering consistency. Even through two pregnancies and the postpartum seasons that followed, she continued showing up. Whether she was using the trainer bar fresh postpartum or crushing workouts at her peak, she honored every phase of her journey. As a mom, she’s built a lifestyle around health and strength. Not only for herself, but as an example for her two young boys, who now see exercise as a normal and joyful part of life.

The CrossFit 863 community has become like family, introducing Kelsey and her husband to lifelong friends. CrossFit isn’t just a workout, it’s woven into the rhythm of her family’s daily life.

What keeps her coming back every day? Kelsey says it’s everything. The empowering coaches, the friendly community, and the rewarding feeling of incremental progress. Each workout brings small wins, and those accumulate into powerful milestones.

If you’re nervous about starting, Kelsey urges, “Just try it out for a month! Truly anyone and everyone can do it. There’s no shame in scaling. Every step counts and is worth it. You will surprise yourself!”

For Kelsey, CrossFit 863 is an easy win every day, not because the workouts are easy, but because simply showing up and giving your best effort means you’ve already accomplished something valuable. And that’s a win worth celebrating.

We are so proud to have her as part of our fitfamily.

🌟 CROSSFIT 863 MEMBER SPOTLIGHT: WILL LOPEZ 🌟

Fri, 20 Jun 2025 15:28:49 GMT

When Will walked into CrossFit 863 for the first time in December 2023, he wasn’t looking to be the fittest guy in the room. He wasn’t chasing a number on a barbell.

He was showing up for himself, for maybe the first time in a long time.

“I was learning how to live in a new body,” he says.

After being overweight for most of his life, at one point weighing nearly 400 pounds - Will had already put in the work to lose the weight. He had dropped down to around 220. But what happens after the transformation? That part doesn’t get talked about enough.

You’re in a new body… but it doesn’t come with an instruction manual.

“I didn’t know what to do next. I didn’t have a plan, no direction. Especially when it came to fitness. I knew I didn’t want to just go to a regular gym and wander around. I wanted something more intentional. Something that would challenge me, but also teach me.”

Still, CrossFit felt intimidating at first.

“I thought it was just big tires, crazy heavy lifts, and people getting hurt doing wild workouts,” he admits. “I didn’t think it was for someone like me.”

But Will didn’t let that fear win.

“I just kept showing up. Even when it was hard. Especially when it was hard. Because honestly? There’s no substitute for just showing up and putting in the work.”

And now?

June 2025?

“My entire life has changed. No bullshit. I felt good when I joined. But now? You can’t tell me sht.*”

“The physical changes are one thing. But what’s blown me away is how it’s affected everything else. The confidence I’ve gained here helped me level up in other areas too. I recently got promoted at work. That wasn’t a coincidence.”

What Will’s most proud of isn’t a PR or a new skill. It’s his mindset.

“I choose to move my body now. I find myself at the gym on a Sunday just because I want to sweat and feel good. I couldn’t even jump rope or do a box jump when I started. Now I do those things without thinking twice.”

He’s not chasing perfection, he’s just living with purpose.

And what keeps him coming back?

Without hesitation: “The people. The 5:30AM crew, the coaches, it’s a whole vibe. Everyone’s encouraging. Nobody lets you quit. It honestly feels like a second home.”

If someone out there is considering joining but feels nervous or unsure, Will has this to say:

“Just do it. Don’t overthink it. The coaches won’t ever put you in a position to fail. And once you’re here? You’ll realize you belong, even if you thought you didn’t.”

To Will, CrossFit 863 is more than a gym.

It’s the place that gave him structure when he had none. Confidence when he needed it most.

And a community that believed in him until he started believing in himself.

🌟 CrossFit 863 Member Spotlight: Diana Gomez 🌟

Fri, 13 Jun 2025 15:02:33 GMT

When Diana Gomez joined CrossFit 863 back in January 2020, she was looking for a fresh start. Life had been weighing heavy. She was tired, emotionally drained, and stuck in a routine that didn’t feel good anymore.

“I just wanted to do something for me,” she said. “Something that made me feel better.”

But walking through those doors wasn’t easy. Diana was nervous. She worried about her endurance, lifting weights with a past back injury, and just not being able to keep up. “I was scaling almost everything and usually the last one to finish. But I kept going.”

She kept showing up. Kept pushing through. Kept reminding herself:

“You are your own competition.”

“Small progress is still progress.”

Fast forward five years...and she’s a completely different person.

“I’m stronger than I’ve ever been. Physically and mentally. I feel like a better version of myself.”

One of the moments that still sticks out for her? The first time she cycled her toes to bar. And then later, those first few handstand push-ups. “I was so excited! That feeling of doing something you never thought you could? It’s addicting in the best way.”

So what keeps her coming back?

“The feeling you get after finishing a WOD that looked impossible. The people who cheer you on when you’re dying through those last reps. The coaches who actually care and help you scale workouts so you can keep moving safely. It all matters. It makes you feel like you belong.”

And to anyone thinking about joining but feeling nervous?

Diana says it simply:

“Start. Don’t wait. There’s nothing to be scared of, you go at your own pace. You’ll surprise yourself.”

To her, CrossFit 863 isn’t just a gym.

It’s her safe place. Her second home. Her family.

And we couldn’t be more proud to have her as part of ours. ❤️

Your Next Level Isn’t Waiting

Mon, 09 Jun 2025 18:55:54 GMT

Your Next Level Isn’t Waiting

Last week, we talked about progress.

This week, we’re talking about elevation. Because you’ve already proven you can do hard things.

Now, it’s time to push a little further.

Your next level isn’t sitting around waiting for the perfect timing, the right weather, or a perfectly charged Whoop score.

It’s waiting for you to choose it.

⸻

�� You Don’t Need More Motivation—You Need a Plan

We get it, motivation comes and goes. One day you’re fired up, and the next day… you’d rather binge Netflix than touch a barbell.

That’s human.

But results don’t come from feeling ready. They come from doing it anyway.

This week, make a micro-commitment and write it down:

• Set a weekly goal (like hitting 4 classes or drinking half your bodyweight in ounces of water)

• Pick one skill you want to get better at (maybe toes-to-bar, double-unders, or your first strict pull-up)

• Ask a coach for one thing you can work on outside the gym

The more specific the plan, the easier it is to follow when motivation is low.

⸻

�� Mid-Year Reset: Check Your Compass

We’re almost halfway through 2025 (crazy, right?).

This is your moment to pause, reflect, and course-correct with purpose.

Try this:

• Pull out your phone notes or journal and write down:

• “What’s going really well right now?”

• “Where am I coasting?”

• “What habits are draining me or keeping me stuck?”

Then ask yourself:

What would the next-level version of me commit to right now?

Even a 1% shift in energy, mindset, or behavior can ripple out fast, especially with a community like this backing you.

⸻

�� Summer Recovery: Move to Improve

Summer brings sunshine, sweat, and—if we’re not careful—burnout.

Here’s what we’re seeing:

• Dehydration sneaks up fast in high heat WODs

• Soreness lingers longer when sleep’s off

• Energy dips if recovery isn’t intentional

This week, treat recovery like a training block:

• Bring water + electrolytes (1stPhorm has hydration stix) to every class

• Add 10 minutes of foam rolling or walking post-WOD

• Soak in Epsom salt or use contrast showers on heavy days

• Don’t skip sleep—it’s your #1 recovery tool

Train hard. Recover harder.

That’s how you keep showing up strong.

⸻

�� New Faces, Same Mission

CrossFit 863 is growing—and with it comes new energy, new stories, and new beginnings.

To our new members:

You’ve already done the hardest part—walking through the door.

Now you’ve got a whole community ready to help you rise.

To our OGs:

You’re not just athletes. You’re leaders.

That high five you throw out, the “you got this” in the last round, the smile when someone looks lost... that matters more than you know.

Let’s make every class feel like a homecoming, no matter what stage someone’s in.

⸻

�� This Week’s Challenge: Do One Thing That Scares You

Try the heavier bar.

Speak up and introduce yourself.

Push past your comfort zone, just for one round.

Because every time you stretch your edge, that edge expands.

And with it—so do you.

See you at the box,

Coach Ricky and Coach Caitlyn

🌟 CrossFit 863 Member Spotlight: Ashley Blatt 🌟

Fri, 06 Jun 2025 20:53:43 GMT

After years of friends nudging her to give CrossFit a try, Ashley Blatt finally had one conversation that changed everything. It was with Coach Ricky, who gave her the extra encouragement to walk through our doors in October 2024 and start the on-ramp program. That one step turned into a life-changing journey.

“I was so nervous at first,” Ashley shared. “I honestly didn’t think I’d be able to do any of the workouts. I thought it was going to be too hard.”

But from day one, Ricky helped her feel at ease in the on-ramp program. And when she stepped into her first real class? She was met with encouragement, not intimidation.

Since joining, Ashley says her entire mindset has shifted.

“I have more confidence in myself and what I’m capable of. I’ve gotten stronger, mentally and physically.”

She’s most proud of how far she’s come. And what keeps her coming back?

“All the amazing people and of course, the coaches.”

When asked what she’d say to someone nervous about starting, Ashley offers this:

“It’s completely normal to feel nervous, but you’ll be so welcomed and comfortable you’ll forget all about that. Plus, you’ll feel amazing afterward.”

To Ashley, CrossFit 863 is “the place that makes me the happiest.”

Ashley, we’re so glad you’re here. You inspire more people than you know.

Why We Show Up (Even When It’s Hard)

Mon, 02 Jun 2025 16:19:02 GMT

�� CrossFit 863 Weekly Blog: Why We Show Up (Even When It’s Hard)

Hey 863 Fam,

Let’s talk about something powerful—resilience.

Some days, you wake up ready to go. Other days, just showing up feels like a win in itself. But you do it. You show up for yourself, your goals, and each other—and that consistency builds more than muscle. It builds character, confidence, and community.

�� We see it in the early risers grinding before sunrise.

�� In the post-work warriors pushing past long days.

�� In the quiet encouragement, high-fives, and shared sweat.

This isn’t just about fitness—it’s about becoming more you.

⸻

☀️ Summer Season = A New Level of Focus

Summer’s here, and with it comes a new opportunity to level up.

If you’re aiming to lean out, gain strength, move better, or just feel GOOD in your body—this is your season to shine. But don’t forget: summer heat requires smarter recovery.

Here’s how to stay on top of your game:

• �� Hydrate often – water, electrolytes, coconut water, or LMNT packs

• ��‍♀️ Stretch post-WOD to release built-up heat and tension

• �� Epsom salt baths + magnesium help with muscle recovery

• �� Prioritize sleep—your body repairs when you rest

• �� Cold therapy or contrast showers to reduce inflammation

Feel into what your body needs and honor it. Showing up doesn’t mean pushing past burnout—it means training smarter in the heat.

⸻

��️ Expansion Update: One Step Closer!

Big news—we just wrapped up our new flooring installation, and it looks AMAZING. ��

The next step? We’re rearranging equipment and flow to make sure everything runs efficiently, safely, and with more room to move, lift, and thrive.

Your patience and flexibility mean the world as we move things around and test what works best. Every adjustment is part of our commitment to give you the best possible experience—and this upgrade is a reflection of YOUR growth as a community.

Thank you for being part of this exciting season of evolution at CrossFit 863. We’re not just growing the space—we’re growing the vision.

⸻

�� Welcome to the Newest Members of Our 863 Family

If you’ve noticed some fresh faces in class lately—it’s because our community is growing! Please join us in giving a huge WELCOME to all of our new members. Whether it’s Day 1 or Day 1000, walking through those doors takes courage—and every single person deserves to be celebrated for it.

If you see someone struggling through a workout or finishing up last, remember:

Cheer loudest for the one still fighting.

That’s what makes 863 special. We don’t leave anyone behind—we lift each other up, start to finish.

⸻

This Week’s Reminder:

Progress isn’t always loud. Sometimes it’s quiet effort, small steps, and doing hard things with heart. That’s where the real transformation happens.

Let’s keep showing up—with intention, with purpose, and with each other.

See you at the box,

– Coach Ricky & Coach Caitlyn

May is Heating Up (And So Are You)

Mon, 19 May 2025 18:30:51 GMT

What’s up, 863 crew?

We’re halfway through May and spoiler alert: YOU’RE KILLIN’ IT.

The lifts are heavier, the cheers are louder, and the sweat angels on the floor? Truly artistic. There’s something in the air (probably pollen and pre-workout) that’s got everyone leveling up—and we’re here for it.

Let’s keep that fire burning and finish the month stronger than your post-leg-day glutes.

Murph Is Coming. Don’t Panic.

Memorial Day is creeping up, and so is Murph—aka the hero workout that humbles us all and turns us into puddles of patriotism.

It’s not about being the fastest. It’s about showing up, honoring the grind, and maybe questioning all your life choices somewhere in the middle of those push-ups. Whether you’re going full send or hitting the Mini Murph, you’re doing something that matters. We’ll be right beside you… probably also gasping for air.

Don’t Forget to Hydrate

Temps are rising, and so is your sweat rate. If you’re not already drinking water like it’s your part-time job—now’s the time. Dehydration can sneak up fast in the Florida heat, and we want you feeling strong, not sluggish.

Here’s your hydration checklist:

• Start your morning with a big glass of water

• Add electrolytes (especially after a sweaty WOD)

• Bring your water bottle everywhere

• Don’t wait until you’re thirsty—drink throughout the day

New Gear Alert

Did you catch the new equipment around the gym? We’re slowly making upgrades, and they’re already getting put to work. You might even notice some new moves popping up in workouts soon—so get ready to play.

Thanks for being patient while we shuffled things around. We promise it’ll be worth it.

Keep It Consistent

We know how wild May can get—end of school, summer plans, last-minute chaos. But let’s keep one thing steady: YOU.

This week’s reminder:

• Progress > perfection

• Consistency > motivation

• Showing up tired > skipping altogether

Here’s the deal: show up anyway.

Even when you’re tired. Even when you don’t feel like it.

Because every time you walk through those doors, you’re proving to yourself that you’re in it for the long game. That’s what growth looks like—and you’re nailing it.

That’s All For Now

You’re doing the work. We see it. We’re proud of you. Let’s finish May fired up, lifting heavy, and having fun doing it.

See you at the box,

— Coach Ricky and Coach Caitlyn

MURPH IS COMING: HONOR. SWEAT. COMMUNITY.

Mon, 12 May 2025 14:54:05 GMT

This Week at CrossFit 863 – May 12, 2025

As we settle into May, energy is building here at CrossFit 863—and for good reason. We’re just a few weeks away from one of the most meaningful workouts in the CrossFit community: MURPH.

Let’s talk about what this week holds and how you can prepare—mentally, physically, and logistically—for this powerful day of remembrance and resilience.

⸻

The Murph: More Than Just a Workout

Each Memorial Day, CrossFit boxes around the country take on Murph to honor Lt. Michael P. Murphy, a Navy SEAL who gave his life in service during Operation Red Wings in 2005. This Hero WOD isn’t just a test of fitness—it’s a tribute to courage, sacrifice, and heart.

The workout:

1-mile run

100 pull-ups

200 push-ups

300 air squats

1-mile run

(Rx with a 20/14 lb weight vest)

It’s tough—but so are you. Whether you scale or go Rx, whether it’s your first or your fifth, doing Murph with your community means something. It’s a shared effort to honor real sacrifice and push beyond perceived limits.

⸻

Mini Murph: Scaled & Still Powerful

Not quite ready for the full Murph? No problem. We’ll be offering a Mini Murph option so everyone can participate and feel proud of their effort.

Mini Murph version:

800m run

50 pull-ups (or ring rows)

100 push-ups (knee push-ups welcome!)

150 air squats

800m run

(No vest required)

This version keeps the intention and integrity of the workout, while scaling volume to meet you where you are. Whether you’re a beginner, rehabbing, or just building confidence, Mini Murph still hits with meaning. Remember—showing up is what counts most.

⸻

Murph 2025 Shirts Are LIVE!

Honor the workout. Wear the meaning.

Our limited edition Murph tees and tanks are officially available for pre-order—and you’ve got 4 awesome styles to choose from:

• Next Level Tee – $25

• Comfort Colors Tee – $30

• Bella + Canvas Muscle Tank – $28

• Racerback Crop Tank – $25

Pre-order closes Thursday, May 16th—no late orders accepted and all sales are final.

This is your ONLY chance to grab one before Murph Day!

Order now:

https://notaverageprinting.chipply.com/crossfit863/

Or scan the QR code posted around the gym!

⸻

How to Start Preparing This Week

• Work on your pull-up volume. Break them into manageable sets now so your body adapts before the big day.

• Hit your runs. Whether you’re jogging the mile or running it hard, get consistent with your pace.

• Recovery matters. Sleep, hydration, mobility. Don’t skip the small stuff—it adds up.

Keep an eye on the whiteboard this week. We’ll have strategic workouts to help prime you for Murph, along with scaling options to build confidence, no matter your level.

⸻

Final Thoughts

Murph is a cornerstone of our year here at CrossFit 863. It’s one of those days that bonds us beyond burpees and barbells. It calls us to dig deeper—for a reason bigger than ourselves.

Whether you’re going full Murph or Mini, you belong in this moment with us.

Let’s get ready. Let’s do it together. Let’s Murph.

⸻

See you at the box,

Coach Ricky and Coach Caitlyn

Fresh Gear, Fresh Gains: May Is for Blooming Strength!

Tue, 06 May 2025 19:02:40 GMT

Hey 863 Fam,

We’ve got some exciting updates for you—new equipment has officially landed at the gym! From strength tools to conditioning goodies, it’s all here and ready to take your workouts up a notch.

Now, we know things are a little “in progress” on the other side of the gym right now, and we just want to say a huge THANK YOU for your patience while we shift things around and get everything dialed in. The mess is temporary, but the gains will be worth it—we promise.

⸻

Let Your Strength Bloom This May

It’s May, which means everything around us is blooming—including YOU. Growth isn’t always loud or flashy—it happens in the grind, the early mornings, the post-WOD stretch, the choice to show up again. This month, we’re leaning into that energy and watching all of you bloom in your own badass way.

Whether you’re finally getting that first pull-up, smashing a new PR, or just building consistency—you’re growing, and we see you. This season is all about letting that strength shine.

⸻

We’re so grateful for your flexibility and for being part of this incredible community. These upgrades are just one way we’re investing back into you—because you’re the heart of 863.

Thanks for rolling with the changes, sweating through the shuffle, and showing up no matter what. We’re building something stronger together—literally and figuratively.

Now let’s get after it.

See you on the floor!

With love & chalk dust,

Coach Ricky and Coach Caitlyn

Wrapping Up April at CrossFit 863 — And a Huge Thank You

Mon, 28 Apr 2025 12:34:43 GMT

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

Spring Into Strength – Easter Weekend Is Coming!

Wed, 16 Apr 2025 19:10:57 GMT

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

This Week at CrossFit 863: Connection, Check-Ins & Community

Mon, 07 Apr 2025 23:57:26 GMT

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

Wed, 02 Apr 2025 11:39:24 GMT

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!

Tue, 25 Mar 2025 15:59:31 GMT

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!

Mon, 17 Mar 2025 17:08:40 GMT

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

Success Is Built on Consistency

Tue, 04 Mar 2025 13:12:37 GMT

Success Is Built on Consistency

Breaking Limits & Friday Night Lights: A Big Week at CrossFit 863

Tue, 25 Feb 2025 12:47:57 GMT

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

Mallory’s Journey: From Stay-at-Home Mom to CrossFit Badass

Tue, 18 Feb 2025 14:46:17 GMT

When Mallory first walked through the doors of CrossFit863, she had no idea how much her life was about to change. She hadn’t planned on becoming a CrossFitter. In fact, she didn’t have much of a fitness routine at all. Her days were spent raising her daughter, fully immersed in the joys and challenges of motherhood. But when her little one started school, Mallory found herself with something rare and precious—time. And with that time, she made a decision: It’s my turn. It’s time to focus on me.

It all started with a nudge from Ricky, one of our coaches. She had been doing personal training with him when he said, “You should try just one class.” She gave it a shot—and that was it. One class was all it took. She signed up as a member that same day.

At first, CrossFit was intimidating. Mallory worried about injury and whether she could keep up. But those fears didn’t last long. With Ricky’s coaching—patient, skilled, and always fun—she quickly realized that CrossFit wasn’t about being the best; it was about being your best. She fell in love with the process and the people.

For Mallory, fitness is more than just a workout. It’s her energy boost, her mood lifter, her key to better sleep, and her anchor to overall well-being. Her goal is simple but powerful: to get stronger. And there’s one milestone she has her sights set on—bench pressing her own body weight. We have no doubt she’ll get there.

But what keeps Mallory coming back, day after day, isn’t just the physical progress. It’s the feeling. Walking into CrossFit863 is like walking into a friend’s house—you never have to knock. It’s comfortable, inviting, and fun. She never leaves a class thinking, I wish I hadn’t shown up today. The community is what makes it special—a group of people from all walks of life, coming together to cheer each other on.

One of Mallory’s proudest moments since joining? Climbing the rope. It was a victory not just of strength and technique, but of courage—overcoming that mental barrier of being high off the ground. Reaching the top and sliding back down brought a rush that’s hard to describe. In that moment, she felt like she could conquer anything.

But perhaps Mallory’s favorite memories are the ones shared with her biggest cheerleader—her daughter. On days when her little one tags along, she’s right there on the sidelines, shouting, “You’re the fastest! You’re the strongest!” To her daughter, Mallory is a superhero. And Mallory knows that every pull-up, every lift, every sprint is for her—to be the mom who can run, jump, play, and lift her up for hugs, comfort, and joy.

That’s the heart of her journey. CrossFit863 has made Mallory stronger inside and out—not just for herself, but for the little girl who sees her as the strongest person in the world.

When people ask her, Why CrossFit863? her answer is simple:

“Because it makes me strong. Because I feel supported. And because sometimes… it makes me feel like a total badass.”

The Inbody : NEW at the box

Mon, 10 Feb 2025 22:15:32 GMT

Unlock Your Potential with the INBODY 380 at CrossFit 863

At CrossFit 863, we’re all about helping you become the best version of yourself. That’s why we’re thrilled to introduce a powerful new tool to support your fitness journey: the INBODY 380. This state-of-the-art body composition analyzer goes beyond the scale to give you detailed insights into your body, so you can train smarter, track your progress, and crush your goals.

Here’s everything you need to know about the INBODY 380 and why getting a body scan is a game-changer for your fitness journey.

What Is the INBODY 380?

The INBODY 380 is a cutting-edge body composition analyzer that provides an in-depth look at your body. Unlike traditional scales, which only measure your weight, the INBODY 380 breaks it all down into the following key metrics:

• Muscle Mass – See how much lean muscle you’ve built and where it’s distributed.

• Body Fat Percentage – Track your fat loss progress accurately.

• Visceral Fat Levels – Identify and monitor fat stored around your organs for better overall health.

• Basal Metabolic Rate (BMR) – Understand how many calories your body burns at rest, so you can fuel your workouts properly.

• Segmental Analysis – Check the balance of muscle and fat in different parts of your body, like your arms, legs, and core.

With this data in hand, you’ll gain an unparalleled understanding of your body’s unique composition and how your training is shaping it.

Why Get a Body Scan?

Here are just a few of the incredible benefits of incorporating the INBODY 380 into your fitness routine:

1. Track Real Progress Beyond the Scale

Your weight alone doesn’t tell the full story. The INBODY 380 helps you see how your body is transforming on a deeper level. Whether you’re gaining muscle, losing fat, or improving your balance, this scan provides clear evidence of your hard work.

2. Set Smarter Goals

Want to build muscle or reduce body fat? The INBODY 380 gives you specific numbers to work with, so you can set achievable, personalized goals based on your unique body composition.

3. Optimize Your Nutrition and Training

Knowing your BMR and muscle distribution allows you to fuel your workouts more effectively and adjust your training for maximum results. For example, if one leg is weaker than the other, you can work on balancing your strength.

4. Monitor Your Health

Measuring visceral fat is key to understanding your overall health. High visceral fat levels are linked to heart disease, diabetes, and other chronic conditions. Tracking these levels allows you to stay ahead of potential risks.

5. Celebrate Every Win

It’s not just about the end goal—it’s about celebrating every milestone along the way. Seeing progress in muscle mass, fat loss, or even improved balance will keep you motivated and focused.

How to Get Your Body Scan

It’s easy to take advantage of this incredible tool at CrossFit 863:

1. Schedule Your Scan: Book a quick appointment with one of our coaches to set up your scan.

2. Step on the INBODY 380: The scan only takes a few minutes and is completely non-invasive.

3. Review Your Results: Our team will help you interpret your results and create a plan tailored to your fitness goals.

Who Is It For?

The INBODY 380 is for everyone, whether you’re just starting out or you’re an experienced athlete. Here’s how it can help:

• Beginners: Establish a baseline and track your progress as you build strength and confidence.

• Regular Members: Fine-tune your training and nutrition to keep moving forward.

• Athletes: Push past plateaus by understanding your body’s unique strengths and weaknesses.

Take Your Fitness to the Next Level

At CrossFit 863, we’re committed to giving you the tools you need to succeed. The INBODY 380 is just one more way we’re helping you unlock your full potential.

Ready to see what your body is really made of? Book your first scan today and take the first step toward achieving your fitness goals with clarity and confidence.

Let’s do this together!

Show yourself some love

Mon, 03 Feb 2025 15:13:20 GMT

Prepping for the CrossFit Open and Prioritizing YOU This February

The month of momentum starts now, and with it comes two opportunities to focus on what matters most—your growth and your well-being. At CrossFit 863, we’re leaning into this month with a dual purpose: preparing for the CrossFit Open 2025 and encouraging you to show yourself some love by showing up for yourself.

Here’s why this matters and how you can set yourself up for success in both fitness and life this month.

Why the CrossFit Open is for YOU

The CrossFit Open isn’t just about workouts—it’s about discovering your potential. Every year, the Open brings together athletes of all levels from around the globe to complete three unique workouts. Whether you’re brand new to CrossFit or have been crushing WODs for years, the Open offers something for everyone.

Here’s why you should do it:

1. A Clear Benchmark: The Open gives you a snapshot of your fitness level today. Over time, it becomes a way to measure progress, not just in strength but also in confidence.

2. A Chance to Push Yourself: Whether it’s getting your first pull-up or completing your first RX workout, the Open is designed to challenge you in a way that feels exciting—not intimidating.

3. Community Connection: At CrossFit 863, the Open means Friday Night Lights, cheering squads, and post-WOD celebrations. It’s an event that strengthens not just muscles but relationships.

Pro Tip: Don’t overthink it. Whether you choose RX, scaled, or foundations, the only expectation is to give your best effort.

This Month’s Real Goal: Showing Up for Yourself

While prepping for the Open is exciting, it’s just one piece of a bigger picture—taking care of YOU. February often gets swept up in Valentine’s Day themes of love for others, but this month, let’s flip the script.

Showing up for yourself means:

• Committing to Consistency: Stick to 3–5 classes per week. It’s not about perfection but about making time for the things that make you feel strong and accomplished.

• Celebrating Progress, Not Perfection: The Open is a reminder to focus on growth. Every rep, every workout, every attempt is a step forward.

• Prioritizing Recovery: Love your body by giving it what it needs—hydration, nourishing food, mobility work, and sleep.

Self-Love Action Plan:

1. Set a Goal for the Open. Maybe it’s as simple as completing all three workouts, or maybe it’s achieving a new skill. Write it down and share it with your coach.

2. Speak Kindly to Yourself. Drop the negative self-talk. Focus on what you’re doing right, not what you think you’re lacking.

3. Lean on Your Community. At CrossFit 863, you’re never alone. Share your goals, your struggles, and your wins with your gym fam—we’re here to support you.

Prepping for the Open at CrossFit 863

Here’s how we’ll help you crush the Open:

1. Focused Workouts: Our programming this month is designed to prepare you for common Open movements like burpees, thrusters, and double-unders. Show up, trust the process, and you’ll be ready to tackle whatever the Open throws at us.

2. Friday Night Lights: Every Friday during the Open, the gym transforms into an electric arena. You’ll tackle the week’s workout surrounded by cheers and encouragement from your 863 family.

3. Support from Coaches: Not sure if you’re ready? Talk to a coach. We’ll help you scale movements, build confidence, and set realistic goals for the Open.

Whether it’s your first Open or your fifth, the experience is something special. It’s a time to celebrate what your body can do, connect with your community, and remind yourself of your limitless potential.

So this month, commit to YOU. Show up, work hard, recover smart, and give yourself the credit you deserve.

Ready to sign up for the Open? Talk to Coach Ricky today, and let’s make this month—and this year—your best yet.

Love,

Coach Caitlyn and Coach Ricky

CrossFit 863 Weekly Blog: February Edition

Thu, 30 Jan 2025 14:23:57 GMT

February: Don’t Give Up on You

February may be short, but it’s a pivotal time to stay committed to your goals. Resolutions might feel far away, but every rep, every WOD, and every step outside your comfort zone counts. Progress doesn’t have to be huge—it’s about showing up.

This month, focus on consistency and self-love through discipline. Tough days happen, but you’re capable of more than you know. At CrossFit 863, we’re here to remind you: don’t give up on yourself.

The CrossFit Open is Almost Here!

The CrossFit Open kicks off this month, and we’re ready to tackle it together! Whether you’re a seasoned athlete or signing up for the first time, the Open is about testing your limits, having fun, and being part of something bigger.

Use these next couple of weeks to fine-tune your skills and focus on mobility, recovery, and mindset. Show up to class, push yourself, and ask coaches for tips to prepare for those unknown challenges. Let’s make this Open season unforgettable for CrossFit 863!

New CrossFit 863 Apparel is Here!

We’ve just dropped new CrossFit 863 gear! From breathable tees to cozy hoodies, we’ve got what you need to rep your gym in style. Supplies are limited, so stop by and see Coach Ricky to grab yours before they’re gone!

Keep Going, Keep Growing

No matter the challenge, you’re not alone. Show up, put in the work, and trust the process. The CrossFit 863 fitfam is here to cheer you on. Let’s make February about progress, not perfection.

See you in the box!

— Coach Caitlyn & Coach Ricky

The Carnivore Diet & Crossfit

Mon, 20 Jan 2025 17:02:06 GMT

Fueling Your Performance: The Carnivore Diet & CrossFit Connection

At CrossFit 863, we’re always looking for ways to optimize performance, recovery, and overall health. One approach that’s been making waves in the fitness community is the carnivore diet. This dietary approach focuses on consuming animal-based foods—meat, fish, eggs, and dairy—while eliminating plants, grains, and processed foods. While it may sound extreme at first, many athletes are turning to the carnivore diet for its potential benefits, including increased energy, better recovery, and improved body composition.

This week, we’re diving into the connection between the carnivore diet and CrossFit and how you can begin implementing it in small, manageable ways.

Why Athletes Are Embracing the Carnivore Diet

The carnivore diet is rooted in simplicity: nutrient-dense, animal-based foods that fuel your body without the potential irritants or anti-nutrients found in some plant-based foods. For CrossFit athletes, the benefits can be especially compelling:

1. Improved Recovery

• Animal proteins are packed with bioavailable amino acids, which help repair muscle tissue after intense workouts.

• Nutrients like collagen from bone broth or organ meats can improve joint health and reduce inflammation.

2. Increased Energy and Focus

• The carnivore diet often promotes fat-adaptation, teaching your body to use fat as its primary fuel source. This leads to more stable energy levels throughout the day, without sugar crashes.

• Many athletes report improved mental clarity, essential for nailing complex WODs or heavy lifts.

3. Reduced Inflammation

• By eliminating processed foods and potential irritants like gluten, lectins, and seed oils, the carnivore diet can significantly reduce inflammation, enhancing performance and recovery.

4. Improved Body Composition

• High-protein, low-carb diets like carnivore can promote fat loss while preserving muscle, giving you that lean, athletic look CrossFitters strive for.

How to Get Started with the Carnivore Diet

Transitioning to a carnivore diet doesn’t have to be all or nothing. Here are some practical steps to ease into it:

1. Start with One Animal-Based Meal Per Day

• Replace one meal (like breakfast or lunch) with an animal-based option:

• Breakfast: Eggs cooked in butter with a side of bacon.

• Lunch: A juicy steak or a grilled chicken breast.

2. Focus on Quality Protein Sources

• Opt for grass-fed, pasture-raised meats when possible. These are more nutrient-dense and free from antibiotics or hormones.

• Incorporate fatty cuts like ribeye for energy or leaner cuts like sirloin for variety.

3. Add Healthy Animal Fats

• Incorporate tallow, butter, or ghee for cooking.

• Snack on meat sticks or enjoy fatty fish like salmon.

4. Listen to Your Body

• Some athletes thrive on a full carnivore diet, while others benefit from a hybrid approach, keeping small amounts of carbs like sweet potatoes on intense training days.

A Sample Carnivore-Friendly CrossFit Meal Plan

Pre-Workout

• 2 hard-boiled eggs with a handful of beef jerky.

Post-Workout

• 8 oz grilled steak with a side of scrambled eggs .

Dinner

• Lean ground beef with mozzarella and bacon bits.

Snacks

• Slices of aged cheese, bacon slices, pepperonis, or 1stPhorm meat sticks.

Is the Carnivore Diet Right for You?

The carnivore diet isn’t for everyone, but it’s a compelling option for CrossFit athletes looking to enhance recovery, energy, and overall health. At CrossFit 863, we recommend experimenting and seeing how your body responds. Start small, track your performance, and adjust as needed.

Have questions about nutrition and fitness? Stop by the box or drop us a message—we’re here to support you in achieving your goals.

See you at the next WOD!

Coach Caitlyn & Coach Ricky

Let us know how your carnivore journey is going by tagging us on social media @CrossFit863. We’d love to celebrate your progress!

Member Spotlight: Jurema Ramos' Journey

Mon, 06 Jan 2025 16:01:55 GMT

Jurema Ramos walked into CrossFit863 at a turning point in her life. She wasn’t happy with how she looked or felt, and the weight she’d previously worked so hard to lose had crept back. She needed a fresh start. That opportunity came when her cousin’s wife gifted her one month at CrossFit863. Unsure but determined, Jurema took the leap—and it changed everything.

Fitness had always played a role in Jurema’s life. As a kid, she was active and involved in sports, but adulthood brought a slower pace. Her fitness journey truly began at 25, and when she moved to Sebring at 27, she stayed committed, first at Gold’s Gym and later at CrossFit Sebring. She achieved some of her goals during that time but lost momentum after getting married and falling into unhealthy habits. By the time she found CrossFit863, she was nearly back to where she’d started. This time, however, she didn’t just meet her goals—she surpassed them.

For Jurema, fitness is more than exercise. It’s about living fully, staying active for her child, and protecting her mental health. It’s her therapy, her anchor, and her reminder that she’s alive. CrossFit863 gave her more than just a gym; it gave her a place to rediscover herself.

Now, Jurema’s goals are focused on strength and skill. She dreams of achieving muscle-ups, competing again, and continuously improving. She knows she’ll get there with the help of her coaches, who push her to stay consistent, challenge her when she needs it, and celebrate her wins.

Jurema’s favorite part of CrossFit863 is the sense of home it provides. From the first time she stepped into the gym, she felt welcomed by a community that genuinely cared. The coaches weren’t just knowledgeable; they were approachable, kind, and invested in their members’ success. They took the time to build relationships, creating an environment where Jurema felt comfortable and supported.

Being part of the CrossFit863 family transformed Jurema’s motivation. She’s constantly surprised by what her body can do, and the competitive spirit within her—especially against herself—has grown stronger. Whether hitting new PRs, completing her first rope climb, or running her first 5K, each milestone has been a testament to her progress.

CrossFit863’s impact extends beyond the gym walls. For Jurema, it’s been a lifeline. The workouts challenge her physically, but they’ve also strengthened her mental resilience. If she can survive the intensity of a WOD, she can face anything life throws her way. The strength she’s built allows her to show up for her family and handle life’s challenges with confidence.

The support she receives from the coaching staff and community is unwavering. On days she doesn’t show up, she gets a quick text to check in—a simple gesture that reminds her she’s part of something bigger. And when she’s in the gym, the encouragement and cheers fuel her to push harder, to strive for that extra rep, and to celebrate her wins, no matter how big or small.

One of her favorite memories is the time she “traumatized” Coach Ricky during the Chad Hero WOD, a moment that still makes her laugh. Proud milestones like achieving a new rep max despite setbacks, competing, or building the endurance to complete a 5K stand out as markers of how far she’s come.

When asked why someone should join CrossFit863, Jurema’s answer is simple and heartfelt: “Because you’re worth it.” She believes that everyone deserves to feel good about themselves, to set goals and crush them, and to be part of a community that pushes them to grow. At CrossFit863, she found a fitness family that’s with her every step of the way, celebrating every 1% improvement and proving that progress is always possible.

Member Spotlight: Savanna Farmer's Story

Mon, 30 Dec 2024 15:19:36 GMT

Discovering Fitness and Family: Savanna Farmer's Crossfit 863 Story

At CrossFit 863, we have the privilege of being part of so many inspiring fitness journeys, and Savanna Farmer’s story is one of our favorites. Savanna’s path to CrossFit is unique, and her dedication to the sport and community is nothing short of remarkable.

From Zero Sports Experience to CrossFit Enthusiast

Savanna’s fitness journey began at 15, thanks to a school friend who invited her to try CrossFit Kids, lovingly nicknamed “The WOD Killaz.” Before CrossFit, Savanna had little to no sports experience—she danced as a child but hadn’t participated in any organized physical activities since sixth grade. Joining CrossFit was her first leap into fitness, and it turned out to be a life-changing decision.

What Fitness Means to Savanna

For Savanna, fitness is more than just physical activity—it’s therapy. “Fitness is my sanity,” she shares. “It’s an hour a day that I take for myself, and I genuinely enjoy moving my body and lifting heavy stuff.” CrossFit has become an essential part of her daily routine, providing her with the mental clarity and energy she needs to thrive in life.

Tackling Goals and Challenges

Since becoming a mom to her baby, Weston, Savanna’s fitness routine has taken on a new layer of complexity. She’s determined to balance motherhood with her personal fitness goals, particularly diving back into gymnastics. While gymnastics has always been a challenge for her, she’s eager to improve by incorporating strength sessions that include gymnastic movements. Her goal? To refresh her skills and find joy in the journey.

Why the CrossFit 863 Community Matters

Savanna thrives in the gym’s atmosphere, where people come together to work hard, forget life’s stresses, and support one another. “Having that hour of ‘me time’ and being surrounded by people who love the sport as much as I do is what keeps me coming back,” she says. The encouragement and camaraderie of the CrossFit 863 family are unmatched.

Favorite Memories and Milestones

Savanna has too many favorite memories to count, but one milestone stands out: on September 28, 2017, she got her first bar muscle-up after nearly four years of trying. That moment was a testament to her perseverance and the support she felt from her gym family.

CrossFit 863 isn’t just where Savanna works out—it’s where she’s built lifelong friendships and created countless memories.

Why CrossFit 863?

Savanna says it best: “Why not?! First off, have you met Ricky? If not, go meet him, and you’ll understand why.”

Savanna’s advice for anyone on the fence about CrossFit? Give it a try. “One sweat session never hurt anyone,” she says. “Once you experience how much your body loves to move and you connect with others who share that passion, it becomes an everyday advantage for your physical and mental health.”

Savanna’s story is a shining example of how CrossFit can transform lives—inside and outside the gym. Her strength, perseverance, and love for the CrossFit 863 community inspire us all.

🎄 Holiday Spirit is in Full Swing at CrossFit 863!

Mon, 23 Dec 2024 20:30:43 GMT

CrossFit 863 Weekly Newsletter

Your Source for Community, Strength, and Sweat!

Week of December 22, 2024

�� Holiday Spirit is in Full Swing at CrossFit 863!

Happy Holidays, 863 Fam!

This week, we’re embracing the season of joy, connection, and a little extra hard work. Get ready to celebrate with the ultimate test of grit, determination, and holiday cheer:

The 12 Days of Christmas WOD �� on Christmas Eve

This year’s 12 Days of Christmas workout is a FOR TIME challenge. Complete the movements following the structure of the classic holiday carol—starting with Day 1, then adding each subsequent movement as you go (e.g., 1, 2-1, 3-2-1, etc.).

The WOD:

1. Day 1: Strict Pull-Up

2. Day 2: 200m Run

3. Day 3: DB Power Cleans (35/20)

4. Day 4: Jumping Pull-Ups

5. Day 5: Box Jumps (24/20)

6. Day 6: DB Front Squats

7. Day 7: Knees to Chest

8. Day 8: Alt. Jumping Lunges

9. Day 9: DB Shoulder to Overhead

10. Day 10: Single DB Sit-Ups**

11. Day 11: No-Push-Up Renegade Rows***

12. Day 12: DB Thruster

�� CrossFit Tips of the Week

• Warm Up with Purpose: Prepping your body properly is essential for high-volume workouts like the 12 Days of Christmas. Focus on mobility for shoulders, hips, and hamstrings.

• Find Your Rhythm: Longer WODs require pacing. Start steady and maintain a manageable pace—don’t go all out in the early rounds.

• Use Efficient Transitions: Minimize downtime between movements. Small steps like setting up your equipment before the WOD can save precious seconds.

• Hydrate Beforehand: Even in colder weather, hydration is critical for performance and recovery. Start sipping water 1-2 hours before class.

• Know Your Limits: Scaling isn’t weakness; it’s smart training. Choose weights and movements that challenge you but keep you moving consistently.

�� Reminders

Holiday Hours:

December 23rd - No 6:30PM Class

December 24th – 5:30AM & 8:30AM class ONLY

December 25th - Closed

December 26th - All classes resume as normal

��Looking for a last-minute gift? ��

Consider CrossFit 863 Merch, 1st Phorm Meatsticks or Supplements, Personal training sessions, or a membership package. See Coach Ricky for any questions.

�� Coaching Tip of the Week

“Pace Yourself in Long WODs.”

When tackling longer workouts like the 12 Days of Christmas, resist the urge to sprint through the early rounds. Find a rhythm, focus on efficient transitions, and save energy for the heavier reps toward the end.

We can’t wait to see you all in the gym this week, ready to take on the holiday WOD and celebrate another amazing year of fitness together. Let’s finish 2024 stronger than ever!

Stay fit. Stay festive. See you at the box!

Coach Ricky & Coach Caitlyn

“Stronger, Fitter, Together”

Happy Holidays, 863 Crew!

Mon, 16 Dec 2024 21:24:17 GMT

CrossFit 863 Weekly December Newsletter

Issue: Week of December 18, 2024

�� Happy Holidays, 863 Crew! ��

December is in full swing, and we’re staying strong through the season with our CrossFit programming to guide our progress. Let’s stay consistent and make these final weeks of 2024 count!

�� Special Events

��Annual CF863 Christmas Party at the Box

Saturday, December 21st at 7pm

�� Member Milestones

Welcome to PR City! Last week we had so many Bench Press PRs in Wodify we just have to show you off! Congrats, Fitfam! We see you!

Diana Gomez - Jurema Ramos

Ann Moros - Mallory Lanfier

Rayann Kulig - Chelsea Owens

Ashley Marie - Sheila Waldrop

�� December Challenge: Reflect & Reset

This month, we’re focusing on reflection and goal setting to cap off a fantastic year and prepare for 2025.

1. Reflect on 2024: Write down a challenge you overcame in your fitness journey this year. Think about moments where you pushed past limits or achieved something you didn’t think was possible.

2. Set New Goals for 2025: What’s next? Set one short-term and one long-term goal for the new year. It could be a skill you want to master, a PR you’re chasing, or a lifestyle habit you’d like to build.

How to Participate:

• Share your reflections and goals on the CrossFit 863 Members Facebook page

• Bonus: Post your goals on Instagram, tag @CrossFit863, and inspire the community!

�� Holiday Gift Ideas

Looking for the perfect gift for someone wanting to better themselves?

Consider CrossFit 863 Merch, 1st Phorm Meatsticks or Supplements, Personal training sessions, or a membership package. See Coach Ricky for any questions.

�� Reminders

Holiday Hours:

December 24th – 5:30AM & 8:30AM class ONLY

December 25th - Closed

December 26th - All classes resume as normal

��Coach’s Tip of the Week

Coach’s Corner: Tips for Staying on Track Over the Holidays

1. Prioritize Movement: Even a quick bodyweight workout at home can keep you feeling strong.

2. Stay Hydrated: All those holiday treats and drinks can leave you feeling sluggish. Keep water close!

3. Remember Your Why: Set aside time to reflect on the progress you’ve made this year.

->Stay Connected

Coach Ricky & Coach Caitlyn

“Stronger, Fitter, Together”

Stay Fit, Mindful, and Ready for the New Year

Thu, 12 Dec 2024 15:50:58 GMT

The holidays are here, and at CrossFit 863, we know it’s a season filled with family, joy, and, of course, food! But it’s also the perfect time to focus on staying mindful and preparing for a strong start to 2025. Let’s dive into some tips, workouts, and strategies to help you make the most of December.