Member Spotlight: Heather Mellow
March 24, 2026
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.
Why Personal Training at CrossFit 863 Might Be Exactly What You Need At CrossFit 863, we believe fitness is not one-size-fits-all. While group classes bring energy, community, and accountability, personal training offers something equally powerful… a fully customized path designed specifically for you. Whether you’re just getting started, working through an injury, or chasing the next level of performance, personal training can be the game-changer that helps you break through. ⸻ What Makes Personal Training Different? Personal training at CrossFit 863 is more than just a workout - I t’s a strategic, individualized experience. Instead of following a general class program, your training is built around: • Your current fitness level • Your goals (fat loss, muscle gain, strength, endurance, etc.) • Your movement patterns and limitations • Your lifestyle, schedule, and recovery This means every session has purpose, and every movement is chosen with intention. ⸻ The Benefits of Personal Training 1. Customized Programming That Works for YOU No more guessing if you’re doing the “right” workout. Your coach designs a plan that aligns with: • Your body composition goals • Your strengths and weaknesses • Your training history This allows you to progress faster while avoiding plateaus. 2. Faster, More Noticeable Results When your training is dialed in specifically for you, results come quicker. You’re not wasting time on: • Movements that don’t serve your goals • Volumes that don’t match your recovery • Intensity that’s either too high or too low Instead, everything is optimized for maximum return on effort. 3. Injury Prevention & Movement Correction A huge advantage of personal training is having eyes on every rep. Your coach will: • Refine your form • Correct imbalances • Strengthen weak areas This not only keeps you safe, but also helps you move more efficiently in both workouts and daily life. 4. Accountability & Confidence There’s a different level of commitment when someone is guiding you 1-on-1. You’ll experience: • Consistency in showing up • Confidence in your movements • Support through every phase of your journey And that confidence? It carries into everything else you do. 5. Support Beyond the Workout At CrossFit 863, personal training doesn’t stop when the session ends. We help guide: • Nutrition habits • Recovery strategies • Lifestyle adjustments Because real transformation happens outside the gym too. ⸻ Who Is Personal Training For? Personal training might be the perfect fit if you: • Are new and want to build a strong foundation • Feel intimidated in group classes • Have specific goals (fat loss, muscle gain, competition prep) • Are working around an injury or limitation • Want more structure and direction • Feel stuck or plateaued in your current routine ⸻ Why CrossFit 863? At CrossFit 863, coaching is personal… even in a group setting. But with personal training, we take it to the next level. You’re not just getting a trainer. You’re getting: • A coach who understands your goals • A plan built specifically for your life • A support system that genuinely cares We combine the science of programming with the art of coaching to help you become the strongest, healthiest version of yourself. ⸻ Is It Right for You? If you’ve been: • Wanting more direction • Craving better results • Ready to invest in yourself …then personal training could be exactly what you need. Ready to Get Started? Let’s build a plan that works for YOU. Reach out to us at is to schedule your first personal training session and take the next step toward your goals. Your journey is personal—your training should be too. 💪🏼
When Ashley Ramsey turned 30, she decided it was time to do something for herself. “Turning 30 😂,” she wrote — but behind the humor was a real moment of reflection that sparked change. She wanted to feel stronger, more active, and more balanced, and that’s what led her to CrossFit 863. Her goal in the beginning was simple: be more active. But over time, that goal grew into something deeper. She said she’s definitely noticed herself getting stronger, and the workouts that once felt tough are starting to feel easier. Beyond the physical changes, her mental health has improved a lot, and she’s proud of her consistency most of all. Ashley’s also discovered a few favorite movements along the way — she loves bicep curls, rowing, and back squats. And the things she never thought she could do before? “Jump rope lol, and push-ups,” she wrote. When describing CrossFit 863, she called it “a super friendly environment, great coaching, nonstop laughs.” Every morning feels fun to her, and she said she loves starting her day laughing with friends and working out with Randy Bob 😂💕. As for what keeps her motivated, Ashley said it’s the people and her purpose. “Having friends to hold me accountable keeps me going,” she shared. “And I want to be healthier for my kids — to show them that fitness is important for your mind and body.” Her advice for anyone thinking about starting? “Just start! Everyone starts somewhere, and you won’t be doing it alone 🫶🏼.” After one year of showing up, growing stronger, and building connections, Ashley described CrossFit 863 in one word: Community. And that’s exactly what she’s found here — strength, laughter, and a supportive crew that feels like family.
In 2025, we’re going to clean up your lifestyle, fix your metabolism and clear your head. If you really want to change your life, you have to start by changing your habits. You become the things that you do. We want you to improve your life by doing the RIGHT things without thinking about them. And we’re going to do it together. Because change is hard, we’re going to support you with coaching and a peer group like only Crossfit 863 can. This is the Healthy Habits Challenge: Protein at every meal 0 Alcohol 1 hour of movement daily Atleast 100 oz of water a day None of these habits are easy. The first few days with extra protein and water can be a challenge. And that’s why we’re going through it together. We can leverage the power of the group for accountability. The biggest barrier to success will be in your own head. To help, we’ve added a price and a prize. First, the challenge costs $99. REGISTER HERE. The price is there to get you coaching, but mostly to hold you accountable. It’s just barely costly enough for you to take it seriously. But you can do it: bet on yourself. Second, tracking. You’re going to record your success every day on a simple pen-and-ink tracking sheet. You’ll post this on your refrigerator or somewhere else in your home. Third, the prize: a custom Crossfit 863 t-shirt. You can’t buy these: you have to earn them. You earn one by hitting 90% compliance (or 108 checked boxes) on your tracking sheet. Fourth, the future: at the end of the challenge, you’ll sit down with your coach, look at your Habits tracking, and get your next steps. FAQ When does this run? September 8 - October 3, 2025. What results should I see by the end? You’re probably going to lose a couple of pounds. You’ll definitely feel sharper. And you’ll gain resilience: you’ll have made it through something tough. But more importantly, you’ll have a running start at a habit that you might keep. You don’t have to commit to giving up alcohol and feel restricted forever. But if you do it for 30 days, you’ll be through the worst part, and then you can decide what to do next. Diets aren’t sustainable; that’s why they don’t work. Habits are sustainable forever. (Results may vary) What support will we get? You’ll get daily tips and knowledge through a private Facebook group. You’ll also get support from Coach Ricky and Coach Caitlyn, as well as the other challenge participants. Other questions? Please email cf863fitness@gmail.com and we’ll answer them! In the meantime, sign up HERE To join the Facebook group click HERE Download the checklist here:
Meet Coach Chelsea! We’re so excited to introduce the newest member of our coaching team, Chelsea Owens! Chelsea is from Wauchula and has always loved being active. “I played softball all through school, always enjoyed running long distance, and doing obstacle racing like the Savage Races,” she shares. Over the years, she’s worn a lot of different hats. From working in sales and as a UPS warehouse supervisor, to managing and waitressing at the Blue Lagoon. But once she found CrossFit, something clicked. “I have always been interested in trying CrossFit and had many friends who were in the sport. I finally tried it out as a work friend group. After that day, I knew this sport was something I wanted to continue.” Even though Chelsea is still fairly new to CrossFit, she’s already found her place at CrossFit 863. “While attending classes and being a part of the CrossFit 863 community, in person and on social media, I’ve been made to feel welcome. The community is warm and inviting and willing to help when needed. That made me feel like this is the career field I want to join and stay in.” The most surprising thing she’s noticed? “Just how quickly you can see results.” As a coach, Chelsea is most excited about helping others grow and gain confidence in their own journey. “The one thing I’m excited to learn as a coach is how to help others continue/improve on their individual CrossFit journey. CrossFit has increased my strength, it has helped with work stress, and has allowed me to work through tough emotions.” A few of her favorites (and not-so-favorites): ✅ Favorite movement: “I really enjoy the Hang Power Clean.” 🚫 Least favorite: “I hate the bikes.” 😂 Chelsea also loves jumping into class workouts herself, especially when her mind is trying to hold her back. “Having others there pushes me to keep going when my brain is working against me. Coaching the classes is great, but watching everyone do their best makes me want to join in as well.” Right now, she’s focused on regaining upper body strength after dealing with some shoulder issues and fine-tuning her movements. She’s all in, and it shows. “My favorite part about the CrossFit community is the family feel you get from day one.” Hype song? “Otonoke” by Creepy Nuts 🤣 Best advice she’s received? “Everyone’s on their own journey here. No one cares what you can or cannot do at this point… just show up.” And here’s a fun fact: Chelsea loves cosplay and even won a cosplay contest in Sarasota! We’re so happy to have Chelsea on the team and can’t wait for you to get to know her better. Be sure to say hi, cheer her on, and maybe even ask her for some cosplay tips next time you see her in the gym!
Zach started CrossFit back in high school as a 15-year-old who didn’t feel naturally athletic. “I wasn’t any good at sports,” he admits, “but the idea of being proficient at everything but not a specialist in anything really intrigued me.” He remembers being so nervous to call the gym for the first time that he actually wrote out exactly what he was going to say. But he showed up anyway, and that courage set the stage for a 12-year journey of transformation. At first, he worried he wouldn’t be “fit enough” or “strong enough” to do CrossFit, but the coaching made everything feel achievable while still being challenging. “The coaching and community all pushing to be stronger and fitter every day made it addicting.” Since joining CrossFit 863, Zach says it’s been one of the most stable communities in his life. “I’ve never been to a CrossFit gym that didn’t have good people inside. 863 is a welcoming and friendly environment. I’m thankful for a group of friends who all continuously push each other to be better.” His proudest achievement? Consistency. Over the past 12 years, Zach has built a solid foundation of fitness that’s carried him through all of life’s seasons. What keeps him coming back? “There is always something to progress in. Always something to get better at. CrossFit is the perfect outlet for self-improvement. And CrossFit 863 is an incredible place and community to help keep you accountable to your goals.” If you’re on the fence about starting, Zach’s advice is simple: “Don’t wait. Start this week. Everything is scalable. Show up, work hard, and have fun!” CrossFit 863 is a place of fun, hard work, and a community of people dedicated to bettering their lives through health and fitness, just like Zach has.
Michelle first heard about CrossFit 863 after her local gym shut down. A few of her trainers, including Ricky and Alex, encouraged her to give CrossFit a try, though she was very hesitant at first. “I Googled this weird sounding gym and watched MANY YouTube videos. Needless to say, I was VERRRRY intimidated,” Michelle said. But Alex reassured her there’d be a familiar face there, Ricky- and that was enough to get her through the door. What she saw next made a lasting impression. “I was amazed to see people of different ages and physical abilities; working out individually, yet together as one. They were grinding through variations of the same exercise, yelling words of encouragement to one another, and cheering when they were done.” She didn’t think she could ever keep up or do the things written on the whiteboard… but she showed up, gave it a try, and went home “tired, but I sure did feel good, physically AND mentally.” So she went back. And she’s been going back ever since. As an RN, Michelle carries a lot on her shoulders, but she’s found her release at CrossFit 863. “If I’ve had a bad or stressful day at work, I look forward to my time at CF863 as a way to just leave it all in a little puddle of sweat on the floor.” There are still movements or lifts she feels she “just can’t do,” and she’s learned that’s okay too. “Everyone is there to be the BEST version of themselves, no matter what that looks like. The coaches are always there for a modification suggestion or progression, and other members are quick to offer a friendly face and uplifting tone.” This year, Michelle faced down one of her biggest fears—Murph. “In the past I avoided it for its intimidating and grueling undertaking. It may seem simple, yet those are the WODs that are most daunting. I was always sure there was no way I could finish… but I did! It was Mini Murph, but I finished! And that feeling of accomplishment is something that keeps me going back, even on days I just don’t feel like doing anything.” Michelle credits her love for CrossFit 863 to the coaches - Ricky, Caitlyn, and Zach, the people sweating beside her, the weight in her hands, and most of all, the version of herself she’s discovered. “If you’re nervous, just remember, everyone there was new at one time. Even the biggest, strongest person you see in there started with something small. The coaches are there to teach you, and the people working out beside you are rooting for you. It’s a place to not only train your body, but to build confidence and realize you’re capable of more than you think.” Michelle, your story is powerful because it’s real, and we’re grateful to have your strength, spirit, and smile at CrossFit 863. 🖤
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.
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.
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 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
