Stay Fit, Mindful, and Ready for the New Year

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

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.

🔥 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

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

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

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

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

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