Stay Fit, Mindful, and Ready for the New Year

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

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