The Power of Showing Up
April 2, 2025
The Power of Showing Up: Why Consistency Wins Every Time
At CrossFit 863, we believe in one simple truth: the people who keep showing up always win.
In fitness, business, and life, success isn’t about quick fixes or overnight transformations. It’s about the daily discipline to show up, put in the work, and trust the process. One workout turns into one week. One week into a month. One month into a year. And before you know it, you’ve built the strongest version of yourself—inside and out.
Why Showing Up Matters
You don’t have to be the strongest, fastest, or most experienced athlete to succeed. But you do have to be the one who refuses to quit.
Here’s why consistency beats intensity every time:
1. Momentum Builds Progress – Every workout you complete builds strength, endurance, and confidence. Each session stacks on the last, creating unstoppable momentum.
2. Habits Create Lasting Change – The more you show up, the easier it becomes. Over time, training isn’t just something you do—it’s part of who you are.
3. Resilience is Built Through Repetition – Not every day will feel great. But showing up even when motivation is low builds mental toughness that carries over into every aspect of life.
4. Results Come to Those Who Stay the Course – Fitness transformations don’t happen in a week. But in one year of consistent training, you’ll look back and be amazed at how far you’ve come.
Track Your Progress with an InBody Test
Showing up is powerful—but seeing your progress on paper is even more motivating. That’s why we recommend scheduling an InBody test with Coach Ricky to get a full breakdown of your body composition.
An InBody scan will measure:
✅ Body fat percentage
✅ Lean muscle mass
✅ Hydration levels
✅ Metabolic rate
This gives you a clear starting point and a way to track your transformation beyond the scale. It’s time to turn your hard work into real, measurable results!
Ask Coach Ricky at the gym to schedule your InBody test today.
Fueled by Our Peeps – Shout Someone Out on the Bulletin Board!
At CrossFit 863, we thrive off of encouraging one another. This month, we want to fill our bulletin board shoutouts from our fitfam—highlighting members who inspire us, work hard, and bring great energy to the gym.
Who’s been crushing their workouts? Who always brings the hype? Who pushes you to be better?
Take a moment before or after class to shout out a “peep” who deserves some love. Your words might be the motivation someone else needs to keep showing up!
Remember: you don’t have to be perfect. You just have to be consistent. Show up, put in the work, and watch what happens.
See you at the box,
Coach Ricky & Coach Caitlyn
Hey 863 fam, This week, we’re slowing down just enough to zoom out and take a look at how far we’ve come—and who we can bring with us. Life moves fast, and sometimes it’s easy to get caught up in just showing up, doing the work, and moving on to the next thing. But real growth? It happens when we take a second to reflect, reconnect, and re-align with what we actually want. Here’s what’s going on this week and how you can be part of it: ⸻ Free Community Workout - Thursday, April 17 Next Thursday, we’re inviting you to invite someone new. Grab a friend, a family member, your neighbor, or that one person who keeps saying “I need to do something like that…” and bring them with you for a free community workout. • No pressure. • No experience needed. • Just good vibes, a solid sweat, and a chance to show someone what makes this place feel like home. Why? Because this gym is better when we share it. When someone walks in and feels the energy, the encouragement, and the people—they get it. And it might just be the thing they’ve been looking for. Let us know who you’re bringing. We can’t wait to meet them. ⸻ Goal Review Time – Let’s Talk Progress Have you booked your goal review with Coach Ricky yet? If not—this is your sign. These 1-on-1 check-ins aren’t just about numbers. They’re about you—your goals, your struggles, your progress, and your next steps. If something’s working, we’ll double down. If something needs adjusting, we’ll make a plan. And yes—we want you to do an InBody scan before your session so we can see your progress in real, tangible numbers. It’s easy to forget how far you’ve come when you’re deep in the grind. Let’s put it on paper and give you something to be proud of. Message us or talk to a coach to get yours on the calendar. ⸻ You’re Doing Better Than You Think Seriously. We see you showing up even when it’s hard. We see you supporting each other. We see the little wins, the quiet breakthroughs, the mindset shifts. This place is more than workouts—it’s a space to get stronger in every way. So this week, let’s do all the things: • Invite someone into this space • Check in on your goals • Celebrate how far you’ve come You’re doing the work. We’re just here to remind you that it matters. See you at the box, —Coach Ricky & Coach Caitlyn
This Week at CrossFit 863: FRAN IS HERE! Alright, 863 fam… it’s time. Fran is on the board today, and if you’ve been around CrossFit long enough, you know exactly what that means. If you’re new? Well, let’s just say you’re about to make some memories (and maybe question some life choices mid-workout). Fran: The One, The Only 21-15-9 • Thrusters (95/65) • Pull-Ups That’s it. Just two movements, simple on paper—but absolutely savage in real life. Fran is the kind of workout that starts off feeling great and then suddenly turns into a full-body firestorm. Your legs, your lungs, your grip—everything is going to burn. And we love it. Why Do We Keep Coming Back to Fran? Because it’s a benchmark—a test of pure grit, speed, and efficiency. The “Girls” workouts in CrossFit are legendary because they give us a way to measure progress over time. Maybe today you go faster, maybe you use a heavier weight, or maybe—just maybe—you finally get all those pull-ups unbroken. Or, maybe you just survive. And that’s cool too. How to Approach This Madness ✔ Go in with a plan – Unbroken thrusters? Small sets? Whatever your strategy, commit to it. ✔ Breathe & move – That last round of 9 is all about grit. Hang on and push through! ✔ Embrace the pain cave – Fran hurts, but she’s over fast. Just lean in and go for it. Drop Those PRs in the PR Pot of Gold! Today is a huge opportunity to hit a personal best—whether it’s your fastest Fran time ever, your first time RX’ing, or even just a mental win by pushing harder than before. Whatever that PR looks like for you, we want to celebrate it! Don’t forget to add your PR to our PR Pot of Gold! Every win—big or small—deserves recognition, and seeing that pot fill up is a reminder of all the hard work we’re putting in as a community. So, write it down, ring the PR bell, and let’s keep the momentum going! Beyond Fran – The Week Ahead We’re balancing today’s intensity with a solid mix of strength, skill, and endurance: ✅ Gymnastics drills to help you get better at pull-ups, TTB, and muscle-ups. ✅ Barbell work to dial in your power and efficiency. ✅ Engine-building workouts that won’t wreck you (well… maybe just a little). Let’s Get After It! Fran is a rite of passage. Whether it’s your first time or your 20th, today is about showing up, digging deep, and seeing what you’ve got. And when it’s over? Celebrate. High-fives, fist bumps, and maybe even a post-WOD nap are all encouraged. See you at the box, Coach Ricky & Coach Caitlyn
This Week at CrossFit 863: Wrapping Up the Open & Chasing Luck in the Gym! What. A. Week. The Open is officially in the books, and we just want to take a moment to say how ridiculously proud we are of EVERYONE who showed up, pushed their limits, and left it all out on the floor. The Open isn’t just about scores—it’s about proving to yourself what you’re capable of, and you all did just that. A massive shoutout to all our athletes for their hard work and heart, and an even bigger THANK YOU to our judges. You stood by, counted reps (yes, even the questionable ones), and kept everyone motivated when things got tough. We couldn’t have done this without you, and we appreciate you more than you know! BREAKING NEWS: SECOND BATHROOM NOW OPEN! 🚽💥 Hold onto your protein shakes, because the second bathroom is finally here, and it’s ready for business! That’s right, folks—no more battling for the one bathroom like a bunch of savage animals. Now you’ve got two glorious toilets to choose from whenever nature calls. Little improvements like this make a big difference in keeping our gym running smoothly, and we appreciate your patience while we got it ready. Enjoy, and please do your part to keep it clean! Today’s St. Patrick’s Day WOD: Lucky Charms 🍀 After a big Open finish, today’s workout is all about keeping that momentum going with a 17-minute AMRAP that will test your grit and keep you moving. 🔥 Lucky Charms (Performance) 🔥 AMRAP x 17 Minutes 💚 3 Burpee Box Jumps (30/24) 💚 17 Deadlifts (185/135) 💚 3 Burpee Box Jumps 💚 17 Toes to Bar 💚 3 Burpee Box Jumps 💚 17 Wall Balls (20/14) Your legs might still be crying from the Open, but hey—what better way to celebrate St. Patrick’s Day than by sweating it out with your gym fam? Adjust as needed, but bring the energy and maybe a little green for good luck. We’re so grateful for this community and everything we’ve built together. Let’s keep showing up, putting in the work, and celebrating every win—big or small. See you in class (or in the new bathroom, but maybe don’t make eye contact). ☘️💪 Love, Coach Ricky & Coach Caitlyn
This week at CrossFit 863, we’re diving into two big things: pushing past our mental barriers and kicking off Friday Night Lights for the CrossFit Open! Whether you’re gearing up to compete or just focusing on personal growth, remember—your only limit is you. Your Only Limit Is You We’ve all been there—the moment when fatigue, doubt, or fear starts creeping in. Maybe it’s a heavy barbell, a long metcon, or even just the thought of showing up when you don’t feel 100%. But here’s the truth: your body is capable of more than your mind tells you. So, how do you break past those mental roadblocks? 1. Reframe the Negative Talk – Instead of saying, “ I can’t do this ,” try “ I haven’t done this yet, but I’m working toward it. ” Shift your mindset from limitation to opportunity. 2. Focus on One Rep at a Time – Thinking about the entire workout can be overwhelming. Just focus on the next lift, the next pull-up, the next step forward. 3. Trust Your Training – You’ve put in the work. When the doubt creeps in, remind yourself of all the times you showed up, pushed through, and proved yourself wrong. 4. Lean on Your Community – That’s why we’re here! CrossFit is as much about the people around you as it is about the workout itself. Let the energy of the gym lift you when you need it most. Friday Night Lights Starts This Week! It’s that time of year! The CrossFit Open kicks off this Friday, and we’re bringing the hype with Friday Night Lights. Whether you’re competing, cheering, or just soaking in the energy, we want YOU there. What to expect: ✅ A high-energy atmosphere—expect music, adrenaline, and a whole lot of encouragement ✅ Heat sign-ups—we’ll organize heats for the Open workout so you can hit the floor with a squad ✅ Community vibes—this isn’t just a workout; it’s a celebration of what we can do together This is your chance to test yourself, set new benchmarks, and most importantly, have fun. Don’t let doubt hold you back—sign up, show up, and give it everything you’ve got. See you in the gym this week! Let’s crush it. ❤️Coach Ricky & Coach Caitlyn
When Mallory first walked through the doors of CrossFit863, she had no idea how much her life was about to change. She hadn’t planned on becoming a CrossFitter. In fact, she didn’t have much of a fitness routine at all. Her days were spent raising her daughter, fully immersed in the joys and challenges of motherhood. But when her little one started school, Mallory found herself with something rare and precious—time. And with that time, she made a decision: It’s my turn. It’s time to focus on me. It all started with a nudge from Ricky, one of our coaches. She had been doing personal training with him when he said, “You should try just one class.” She gave it a shot—and that was it. One class was all it took. She signed up as a member that same day. At first, CrossFit was intimidating. Mallory worried about injury and whether she could keep up. But those fears didn’t last long. With Ricky’s coaching—patient, skilled, and always fun—she quickly realized that CrossFit wasn’t about being the best; it was about being your best. She fell in love with the process and the people. For Mallory, fitness is more than just a workout. It’s her energy boost, her mood lifter, her key to better sleep, and her anchor to overall well-being. Her goal is simple but powerful: to get stronger. And there’s one milestone she has her sights set on—bench pressing her own body weight. We have no doubt she’ll get there. But what keeps Mallory coming back, day after day, isn’t just the physical progress. It’s the feeling. Walking into CrossFit863 is like walking into a friend’s house—you never have to knock. It’s comfortable, inviting, and fun. She never leaves a class thinking, I wish I hadn’t shown up today. The community is what makes it special—a group of people from all walks of life, coming together to cheer each other on. One of Mallory’s proudest moments since joining? Climbing the rope. It was a victory not just of strength and technique, but of courage—overcoming that mental barrier of being high off the ground. Reaching the top and sliding back down brought a rush that’s hard to describe. In that moment, she felt like she could conquer anything. But perhaps Mallory’s favorite memories are the ones shared with her biggest cheerleader—her daughter. On days when her little one tags along, she’s right there on the sidelines, shouting, “You’re the fastest! You’re the strongest!” To her daughter, Mallory is a superhero. And Mallory knows that every pull-up, every lift, every sprint is for her—to be the mom who can run, jump, play, and lift her up for hugs, comfort, and joy. That’s the heart of her journey. CrossFit863 has made Mallory stronger inside and out—not just for herself, but for the little girl who sees her as the strongest person in the world. When people ask her, Why CrossFit863? her answer is simple: “Because it makes me strong. Because I feel supported. And because sometimes… it makes me feel like a total badass.”
At CrossFit 863, we’re all about helping you become the best version of yourself. That’s why we’re thrilled to introduce a powerful new tool to support your fitness journey: the INBODY 380. This state-of-the-art body composition analyzer goes beyond the scale to give you detailed insights into your body, so you can train smarter, track your progress, and crush your goals. Here’s everything you need to know about the INBODY 380 and why getting a body scan is a game-changer for your fitness journey. What Is the INBODY 380? The INBODY 380 is a cutting-edge body composition analyzer that provides an in-depth look at your body. Unlike traditional scales, which only measure your weight, the INBODY 380 breaks it all down into the following key metrics: • Muscle Mass – See how much lean muscle you’ve built and where it’s distributed. • Body Fat Percentage – Track your fat loss progress accurately. • Visceral Fat Levels – Identify and monitor fat stored around your organs for better overall health. • Basal Metabolic Rate (BMR) – Understand how many calories your body burns at rest, so you can fuel your workouts properly. • Segmental Analysis – Check the balance of muscle and fat in different parts of your body, like your arms, legs, and core. With this data in hand, you’ll gain an unparalleled understanding of your body’s unique composition and how your training is shaping it. Why Get a Body Scan? Here are just a few of the incredible benefits of incorporating the INBODY 380 into your fitness routine: 1. Track Real Progress Beyond the Scale Your weight alone doesn’t tell the full story. The INBODY 380 helps you see how your body is transforming on a deeper level. Whether you’re gaining muscle, losing fat, or improving your balance, this scan provides clear evidence of your hard work. 2. Set Smarter Goals Want to build muscle or reduce body fat? The INBODY 380 gives you specific numbers to work with, so you can set achievable, personalized goals based on your unique body composition. 3. Optimize Your Nutrition and Training Knowing your BMR and muscle distribution allows you to fuel your workouts more effectively and adjust your training for maximum results. For example, if one leg is weaker than the other, you can work on balancing your strength. 4. Monitor Your Health Measuring visceral fat is key to understanding your overall health. High visceral fat levels are linked to heart disease, diabetes, and other chronic conditions. Tracking these levels allows you to stay ahead of potential risks. 5. Celebrate Every Win It’s not just about the end goal—it’s about celebrating every milestone along the way. Seeing progress in muscle mass, fat loss, or even improved balance will keep you motivated and focused. How to Get Your Body Scan It’s easy to take advantage of this incredible tool at CrossFit 863: 1. Schedule Your Scan: Book a quick appointment with one of our coaches to set up your scan. 2. Step on the INBODY 380: The scan only takes a few minutes and is completely non-invasive. 3. Review Your Results: Our team will help you interpret your results and create a plan tailored to your fitness goals. Who Is It For? The INBODY 380 is for everyone, whether you’re just starting out or you’re an experienced athlete. Here’s how it can help: • Beginners: Establish a baseline and track your progress as you build strength and confidence. • Regular Members: Fine-tune your training and nutrition to keep moving forward. • Athletes: Push past plateaus by understanding your body’s unique strengths and weaknesses. Take Your Fitness to the Next Level At CrossFit 863, we’re committed to giving you the tools you need to succeed. The INBODY 380 is just one more way we’re helping you unlock your full potential. Ready to see what your body is really made of? Book your first scan today and take the first step toward achieving your fitness goals with clarity and confidence. Let’s do this together! Contact us now to schedule your scan or ask one of our coaches during your next WOD.
The month of momentum starts now, and with it comes two opportunities to focus on what matters most—your growth and your well-being. At CrossFit 863, we’re leaning into this month with a dual purpose: preparing for the CrossFit Open 2025 and encouraging you to show yourself some love by showing up for yourself. Here’s why this matters and how you can set yourself up for success in both fitness and life this month. Why the CrossFit Open is for YOU The CrossFit Open isn’t just about workouts—it’s about discovering your potential. Every year, the Open brings together athletes of all levels from around the globe to complete three unique workouts. Whether you’re brand new to CrossFit or have been crushing WODs for years, the Open offers something for everyone. Here’s why you should do it: 1. A Clear Benchmark: The Open gives you a snapshot of your fitness level today. Over time, it becomes a way to measure progress, not just in strength but also in confidence. 2. A Chance to Push Yourself: Whether it’s getting your first pull-up or completing your first RX workout, the Open is designed to challenge you in a way that feels exciting—not intimidating. 3. Community Connection: At CrossFit 863, the Open means Friday Night Lights, cheering squads, and post-WOD celebrations. It’s an event that strengthens not just muscles but relationships. Pro Tip: Don’t overthink it. Whether you choose RX, scaled, or foundations, the only expectation is to give your best effort. This Month’s Real Goal: Showing Up for Yourself While prepping for the Open is exciting, it’s just one piece of a bigger picture—taking care of YOU. February often gets swept up in Valentine’s Day themes of love for others, but this month, let’s flip the script. Showing up for yourself means: • Committing to Consistency: Stick to 3–5 classes per week. It’s not about perfection but about making time for the things that make you feel strong and accomplished. • Celebrating Progress, Not Perfection: The Open is a reminder to focus on growth. Every rep, every workout, every attempt is a step forward. • Prioritizing Recovery: Love your body by giving it what it needs—hydration, nourishing food, mobility work, and sleep. Self-Love Action Plan: 1. Set a Goal for the Open. Maybe it’s as simple as completing all three workouts, or maybe it’s achieving a new skill. Write it down and share it with your coach. 2. Speak Kindly to Yourself. Drop the negative self-talk. Focus on what you’re doing right, not what you think you’re lacking. 3. Lean on Your Community. At CrossFit 863, you’re never alone. Share your goals, your struggles, and your wins with your gym fam—we’re here to support you. Prepping for the Open at CrossFit 863 Here’s how we’ll help you crush the Open: 1. Focused Workouts: Our programming this month is designed to prepare you for common Open movements like burpees, thrusters, and double-unders. Show up, trust the process, and you’ll be ready to tackle whatever the Open throws at us. 2. Friday Night Lights: Every Friday during the Open, the gym transforms into an electric arena. You’ll tackle the week’s workout surrounded by cheers and encouragement from your 863 family. 3. Support from Coaches: Not sure if you’re ready? Talk to a coach. We’ll help you scale movements, build confidence, and set realistic goals for the Open. Whether it’s your first Open or your fifth, the experience is something special. It’s a time to celebrate what your body can do, connect with your community, and remind yourself of your limitless potential. So this month, commit to YOU. Show up, work hard, recover smart, and give yourself the credit you deserve. Ready to sign up for the Open? Talk to Coach Ricky today, and let’s make this month—and this year—your best yet. Love, Coach Caitlyn and Coach Ricky
February may be short, but it’s a pivotal time to stay committed to your goals. Resolutions might feel far away, but every rep, every WOD, and every step outside your comfort zone counts. Progress doesn’t have to be huge—it’s about showing up. This month, focus on consistency and self-love through discipline. Tough days happen, but you’re capable of more than you know. At CrossFit 863, we’re here to remind you: don’t give up on yourself. The CrossFit Open is Almost Here! The CrossFit Open kicks off this month, and we’re ready to tackle it together! Whether you’re a seasoned athlete or signing up for the first time, the Open is about testing your limits, having fun, and being part of something bigger. Use these next couple of weeks to fine-tune your skills and focus on mobility, recovery, and mindset. Show up to class, push yourself, and ask coaches for tips to prepare for those unknown challenges. Let’s make this Open season unforgettable for CrossFit 863! New CrossFit 863 Apparel is Here! We’ve just dropped new CrossFit 863 gear! From breathable tees to cozy hoodies, we’ve got what you need to rep your gym in style. Supplies are limited, so stop by and see Coach Ricky to grab yours before they’re gone! Keep Going, Keep Growing No matter the challenge, you’re not alone. Show up, put in the work, and trust the process. The CrossFit 863 fitfam is here to cheer you on. Let’s make February about progress, not perfection. See you in the box! — Coach Caitlyn & Coach Ricky
Fueling Your Performance: The Carnivore Diet & CrossFit Connection At CrossFit 863, we’re always looking for ways to optimize performance, recovery, and overall health. One approach that’s been making waves in the fitness community is the carnivore diet. This dietary approach focuses on consuming animal-based foods—meat, fish, eggs, and dairy—while eliminating plants, grains, and processed foods. While it may sound extreme at first, many athletes are turning to the carnivore diet for its potential benefits, including increased energy, better recovery, and improved body composition. This week, we’re diving into the connection between the carnivore diet and CrossFit and how you can begin implementing it in small, manageable ways. Why Athletes Are Embracing the Carnivore Diet The carnivore diet is rooted in simplicity: nutrient-dense, animal-based foods that fuel your body without the potential irritants or anti-nutrients found in some plant-based foods. For CrossFit athletes, the benefits can be especially compelling: 1. Improved Recovery • Animal proteins are packed with bioavailable amino acids, which help repair muscle tissue after intense workouts. • Nutrients like collagen from bone broth or organ meats can improve joint health and reduce inflammation. 2. Increased Energy and Focus • The carnivore diet often promotes fat-adaptation, teaching your body to use fat as its primary fuel source. This leads to more stable energy levels throughout the day, without sugar crashes. • Many athletes report improved mental clarity, essential for nailing complex WODs or heavy lifts. 3. Reduced Inflammation • By eliminating processed foods and potential irritants like gluten, lectins, and seed oils, the carnivore diet can significantly reduce inflammation, enhancing performance and recovery. 4. Improved Body Composition • High-protein, low-carb diets like carnivore can promote fat loss while preserving muscle, giving you that lean, athletic look CrossFitters strive for. How to Get Started with the Carnivore Diet Transitioning to a carnivore diet doesn’t have to be all or nothing. Here are some practical steps to ease into it: 1. Start with One Animal-Based Meal Per Day • Replace one meal (like breakfast or lunch) with an animal-based option: • Breakfast: Eggs cooked in butter with a side of bacon. • Lunch: A juicy steak or a grilled chicken breast. 2. Focus on Quality Protein Sources • Opt for grass-fed, pasture-raised meats when possible. These are more nutrient-dense and free from antibiotics or hormones. • Incorporate fatty cuts like ribeye for energy or leaner cuts like sirloin for variety. 3. Add Healthy Animal Fats • Incorporate tallow, butter, or ghee for cooking. • Snack on meat sticks or enjoy fatty fish like salmon. 4. Listen to Your Body • Some athletes thrive on a full carnivore diet, while others benefit from a hybrid approach, keeping small amounts of carbs like sweet potatoes on intense training days. A Sample Carnivore-Friendly CrossFit Meal Plan Pre-Workout • 2 hard-boiled eggs with a handful of beef jerky. Post-Workout • 8 oz grilled steak with a side of scrambled eggs . Dinner • Lean ground beef with mozzarella and bacon bits. Snacks • Slices of aged cheese, bacon slices, pepperonis, or 1stPhorm meat sticks. Is the Carnivore Diet Right for You? The carnivore diet isn’t for everyone, but it’s a compelling option for CrossFit athletes looking to enhance recovery, energy, and overall health. At CrossFit 863, we recommend experimenting and seeing how your body responds. Start small, track your performance, and adjust as needed. Have questions about nutrition and fitness? Stop by the box or drop us a message—we’re here to support you in achieving your goals. See you at the next WOD! Coach Caitlyn & Coach Ricky Let us know how your carnivore journey is going by tagging us on social media @CrossFit863. We’d love to celebrate your progress!
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