Member Spotlight: Meet Gracie Clark

If you’ve been thinking about joining a gym but haven’t taken that first step yet, I want you to know something: you’re not alone. Every week at CrossFit 863, we meet people who have been wanting to make a change for months, sometimes even years. They want to feel healthier, have more energy, lose weight, get stronger, or simply feel comfortable in their own skin again. The desire is there, but life has a way of getting in the way. Work becomes busy, the kids need your attention, and by the end of the day, taking care of yourself often feels like the last thing on the list. After a while, it’s easy to start believing that maybe you’re just not someone who sticks with exercise. Maybe you’ve tried joining a gym before, followed a workout plan for a few weeks, or started another diet that didn’t last. It can feel discouraging, and many people begin to think they’re the problem. In reality, most people don’t struggle because they lack willpower. They struggle because they’re trying to figure everything out on their own. One of the most common things we hear is, “I have no idea what I’m doing.” Walking into a gym where everyone else appears confident can feel overwhelming. You wonder if people are watching you, if you’re using the equipment correctly, or if you even belong there. Those feelings are incredibly common, and they’re exactly why personal training can make such a difference. Instead of trying to navigate everything by yourself, you have someone beside you every step of the way. Your coach builds a plan specifically for you, teaches you proper movement, answers your questions, and helps you gain confidence one workout at a time. Before long, what once felt intimidating begins to feel familiar. Another concern we hear often is, “I’ve tried before, but I never stick with it.” The truth is, lasting change rarely happens because someone suddenly finds endless motivation. Motivation comes and goes. What creates consistency is having support, accountability, and someone who genuinely believes in you. Some days your coach may encourage you to push a little harder, while other days they simply remind you that showing up is enough. Knowing someone is invested in your success can make all the difference when life gets busy or your motivation starts to fade. Many people also worry about being judged. They think they need to lose weight before joining a gym or get into shape before working with a trainer. Nothing could be further from the truth. At CrossFit 863, we don’t expect you to arrive already knowing what you’re doing. We don’t expect you to be fit, fast, or strong. We simply want you to take that first step. Every person who has ever achieved their goals started exactly where you are now: as a beginner. We celebrate first workouts just as much as personal records because every step forward matters. One challenge that almost everyone can relate to is finding the time. Between work, family responsibilities, and the countless demands of everyday life, it often feels impossible to carve out an hour for yourself. But taking care of your health isn’t taking time away from your family; it’s investing in the version of yourself that gets to be there for them. When you have more energy, feel stronger, sleep better, and carry less stress, everyone around you benefits. Personal training helps make every workout intentional, so you can walk in knowing exactly what you’ll accomplish and leave feeling like your time was well spent. The truth is, personal training isn’t about creating a completely different person. It’s about helping you become more like yourself again. It’s about having the energy to play with your kids without feeling exhausted, carrying groceries without your back hurting, feeling confident in your clothes, and looking in the mirror with pride instead of frustration. Those victories don’t always show up on a scale, but they often become the moments that matter most. At CrossFit 863, we believe everyone deserves to feel confident walking into a gym. Whether you’ve never exercised before, you’re returning after years away, or you’ve simply hit a plateau and don’t know what to do next, we’re here to meet you where you are. You don’t have to have everything figured out before you start. That’s our job. If you’ve been waiting until you feel confident enough, strong enough, or ready enough, consider this your reminder that confidence isn’t what comes before the first step. Confidence is what grows because you took it. We’d be honored to walk beside you as you begin your journey, one workout, one victory, and one day at a time. Book your free consultation now to get started or text 863-214-8298.

Everyone starts their fitness journey feeling motivated. You buy new workout clothes, promise yourself that this time will be different, and picture the person you want to become. For a few weeks, showing up feels exciting. You’re proud of yourself, you’re checking workouts off your calendar, and you’re looking forward to seeing results. Then life happens. Work gets busy. The kids get sick. You miss a few workouts. You’re tired. The scale doesn’t move as quickly as you hoped. Suddenly, that excitement you felt at the beginning disappears. Most people think this is where they failed. The truth is, they haven’t. One of the biggest misconceptions in fitness is believing that successful people are motivated all the time. They’re not. We have members who have been with us for years that don’t wake up every morning excited to work out. Some days they’d rather stay home. Some days they’re stressed, exhausted, or simply not in the mood. The difference is they show up anyway. At some point, they stop relying on motivation and start relying on commitment. Motivation is an emotion. It comes and goes. Some days it’s there, and other days it’s nowhere to be found. Commitment is different. Commitment is a choice. It’s deciding to do something because you know it’s good for you, even when you don’t feel like doing it. Think about brushing your teeth. You probably don’t wake up every morning feeling inspired to brush them. You do it because it’s part of your routine. Taking care of your health can become the same way. It shifts from something you have to convince yourself to do into something that’s simply part of who you are. This is one of the reasons community makes such a difference. When you’re trying to do everything on your own, it’s easy to convince yourself to skip “just this once.” But when people know your name, notice when you’ve been gone, celebrate your victories, and encourage you through the hard days, showing up becomes so much easier. At CrossFit 863, we see this more often than not. Members walk through our doors saying they almost didn’t come because they were tired, stressed, or had a long day at work. Then an hour later, they’re laughing with friends, celebrating a new accomplishment, and saying, “I’m so glad I came.” The workout didn’t magically become easier, They simply reminded themselves why they started. One of the greatest lessons fitness teaches is that consistency matters far more than perfection. You’ll miss workouts. You’ll have vacations, holidays, sick kids, late nights, busy work weeks, and unexpected challenges. That’s part of life. What matters isn’t that you never miss. What matters is that you come back. One missed workout doesn’t erase your progress. One unhealthy meal doesn’t undo weeks of good choices. One difficult week doesn’t mean you’ve failed. Every time you choose to return, you’re proving to yourself that this is no longer just another fitness attempt. It’s becoming your lifestyle. Months from now, your success won’t be determined by how motivated you felt. It will be determined by how many times you chose to keep showing up after motivation disappeared. At CrossFit 863, we’re not looking for perfect people. We’re looking for people who are willing to keep showing up, one workout at a time. Because those are the people whose lives truly change.

Somewhere along the way, motherhood teaches us to put ourselves last. You make the lunches, schedule the appointments, keep up with the laundry, help with homework, comfort your children after a hard day, and somehow manage to hold everything together. Your days are spent making sure everyone else has what they need, and before you know it, weeks or even months have gone by without asking yourself one simple question: How am I doing? If that sounds familiar, you’re not alone. Many moms feel guilty for taking time for themselves. An hour at the gym can feel like an hour taken away from their family. But what if we looked at it differently? What if that hour wasn’t taking something away from your family, but actually giving something back? Exercise isn’t just about losing weight or changing the number on a scale. It’s about creating more energy for the moments that matter. It’s about having the strength to carry your toddler without your back hurting, keeping up with your kids at the park, reducing stress after a long day, sleeping better at night, and feeling more confident in your own skin. When you invest in your health, your family benefits too. Your children are always watching. They notice the habits you build and the priorities you set. By making your health important, you’re teaching them that taking care of yourself isn’t selfish. It’s necessary. You’re showing them what it looks like to value both physical and mental well-being, and that’s a lesson they’ll carry long after they’ve grown up. One of the things we hear most often from moms who join CrossFit 863 is that they finally found something that belongs to them. Not because they wanted to escape their families, but because they needed a place where they could simply be themselves. For one hour, they’re not answering questions, cleaning up messes, or juggling everyone’s schedules. They’re surrounded by people encouraging them, celebrating their progress, and reminding them that they’re capable of more than they realize. If you’ve ever thought, “I need to get in shape before I join a gym,” we want you to know that almost everyone who walks through our doors has felt the same way. No one expects you to be fit before you start. That’s why we’re here. Every workout can be adjusted to your current fitness level, and every coach is there to guide you through each step. The hardest part is rarely the workout. It’s simply deciding that you’re worth the hour. Imagine where you could be six months from now if you started today. Imagine having more energy when you wake up, feeling stronger every week, carrying groceries with ease, chasing your kids without feeling exhausted, and walking into a room with a confidence you haven’t felt in years. Those changes don’t happen overnight, but they do happen one workout, one day, and one choice at a time. Life will probably never slow down. There will always be another load of laundry, another practice to drive to, another meal to cook, and another reason to wait. If you keep waiting for the perfect time, you’ll be waiting forever. Instead, choose yourself. Not because you’re trying to become a different mom, but because you’re becoming the healthiest, happiest version of the one you already are. At CrossFit 863, we believe strong moms build strong families. We’d love the opportunity to support you, encourage you, and remind you that taking care of yourself is one of the greatest gifts you can give to the people you love. Your family deserves a healthy mom. And you deserve to feel strong, confident, and cared for too.

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

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

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

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

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

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