Evansville CrossFit Blog

Meet Kaylon , our newest coach and a member of the Evansville CrossFit family! By day, he's a Union Ironworker and General Contractor. By the time he hits the gym, he's building strength as an athlete, pushing limits, and inspiring everyone around him. Since joining us in May 2025, Kaylon has leveled up his overall strength and work capacity, mastered the balance between heavy strength training & conditioning and discovered his passion for coaching others. On his fitness journey, Kaylon says: " I focus on discipline more than motivation. Showing up consistently and pushing a little harder every day adds up over time. I treat training like a non-negotiable part of my day. If it’s important to you, you make the time. I have found that working out at EC provides me with more discipline, more energy, and a stronger mindset that carries over into work, life and business ." But here's what makes Kaylon truly special—his genuine passion for coaching. He's driven by one mission: helping people realize they're capable of MORE than they think. Whether it's breaking through mental barriers, hitting that lift you thought was impossible, or discovering your inner strength, Kaylon is here to guide you there. “ A lot of people walk into the gym doubting themselves or feeling intimidated, and being able to help them break through those mental barriers is something I love. Watching someone hit a lift they never thought they could do, learn a new movement, or push through a tough workout and realize they’re stronger than they believed is one of the most rewarding things about being in this environment. For me, coaching isn’t just about fitness. It’s about helping people grow physically, mentally, and emotionally. The gym has a way of teaching discipline, resilience, and confidence, and those things carry over into every part of life. Being able to guide people through that process and help them unlock their potential is what drives my passion for coaching .” His advice to you: " Just start. You don't have to be in shape to begin, you just have to show up and be willing to work. Any movement can be scaled to your fitness level, but the one movement that can't be scaled is showing up ." What Kaylon has to say about the EC community: Training around people who work hard makes a big difference. The energy in the gym pushes you to do more than you would on your own. The other members will check on you to make sure you're doing okay. It's an amazing supportive community. His favorite thing about working out at EC: The mix of strength, conditioning, the friendly competitive drive and the supportive atmosphere. It keeps training fun and challenging! Welcome to the team, Kaylon! We're pumped to have you leading our community. Ready to start YOUR fitness journey? Come train with us and experience the Evansville CrossFit difference!

“I don’t have time to work out!” Sound familiar? We all say it. It seems like our workout routine is the first thing to go—even though it was the first resolution we made at the beginning of the new year. We buy all the equipment for our garage or home gym. That new treadmill that slowly becomes a clothing hanger. We spend money and time getting it all set up, just to realize we don't know what to do exactly and can't find the motivation to workout alone. Here's the thing: It's not about time. It's about priorities. The Reality Check: Your 24 Hours Let's do some math. You have 1,440 minutes in a day. If you sleep 8 hours (480 minutes), you have 960 minutes left. That's a lot of time. Yet somehow, when it comes to the gym, something gets in the way. So I'm asking you: What is eating up your time? Is it social media? (The average person spends 2+ hours daily) Is it work overload? Is it Netflix binges? Is it saying "yes" to everyone else's priorities but "no" to yours? Is it poor planning? You wake up with good intentions. But then your day gets loaded with meetings, errands, family obligations, and unexpected tasks. By the time you get a chance to workout later in the day, you're exhausted. The gym becomes something you'll do tomorrow, or next week, or when things calm down. Spoiler alert: Things never calm down. Life is always busy. The gym keeps sliding down your to-do list, until one day you realize you haven't been in weeks. Let's Reframe This What if instead of asking "How do I find an hour?" you asked "What do I need to stop doing to make room for an hour?" That's the real question. Here's what I know about people who show up consistently: - They schedule their workout like a business meeting (non-negotiable) - They identify time-wasters and cut them ruthlessly - They realize that fitness isn't a luxury—it's maintenance for their body and mind - They understand that one hour at the gym saves them time by boosting energy, focus, and mental health Where Can You Find (or Make) That Hour? Morning: Could you wake up 45 minutes earlier? (Yes, it sucks at first. Then it becomes your favorite part of the day.) Lunch Break: A quick 45-minute session beats scrolling on your phone anyway. Evening: Cut one TV show, one social media scroll session, one unnecessary errand. Multitask: Combine gym time with podcasts, audiobooks, or just mental space away from screens. Weekend: Even one session a week is better than zero. Here's My Offer I'm not going to guilt you. I'm not going to shame you. But I will help you . If you're stuck in avoidance mode, let's solve it together. Let's have a real conversation about : What's actually stopping you What your schedule really looks like What we can adjust to make fitness fit your life Which time slot makes the most sense for you The truth? One hour is not a lot of time. But it's enough to change your body, clear your mind, and build momentum. A Challenge For You: This week, track where your time actually goes. Not where you think it goes—where it really goes. Then ask yourself: "Is this the life I want? Are these my priorities?" If fitness matters to you (and I think it does, or you wouldn't be reading this), then it's time to act like it. Let's figure this out together. I want to help. Let’s take a few minutes to discuss ways we can help you at Evansville CrossFit. It goes beyond the workout of the day. It involves a conversation about your personal goals. Fitness, nutrition, time management. You know where to find me. Sharon Gonzales Evansville CrossFit 1230 Heinlein Road Evansville, IN 47725 (812) 250-8466 Instagram - @evansvillecrossfit Facebook - Evansville CrossFit P.S. — Seriously, reach out. Even just a 15-minute conversation can unlock the solution you've been looking for.

Member Spotlight: Braylee & Ellis Stronger Together — Inside and Outside the Gym One of the most impactful things we see at Evansville CrossFit is what happens when people stop trying to do hard things alone. This month’s Member Spotlight features Braylee and Ellis, two nurses whose friendship, accountability, and commitment to showing up have fueled both their fitness progress and personal growth. Braylee’s Story Braylee joined Evansville CrossFit in August 2024 after moving to Indiana and looking for a new hobby—and new friends. What started as something unfamiliar quickly became a place of confidence, growth, and belonging. Since joining, Braylee has made PRs and performed lifts she never thought were possible. One of the most important lessons she’s learned is that slowing down and scaling is not failure—it’s often the key to long-term progress. As a nurse working long, exhausting hours, Braylee treats the gym as something to look forward to—an hour on her days off that’s just for her. The motivation comes from coaches who genuinely care and workout partners who make training fun and encouraging. Trying CrossFit was a leap outside Braylee’s comfort zone, but it sparked confidence that extends beyond the gym—creating motivation to try new things in other areas of life as well. Ellis’ Story Ellis officially joined Evansville CrossFit in July 2025 after a few drop-ins, balancing a demanding schedule as an ICU nurse, working weekend night shifts, and pursuing a second bachelor’s degree. Despite limited time and a constantly changing schedule, Ellis has already hit new personal records in the deadlift, clean & jerk, and snatch. The biggest challenge wasn’t physical—it was consistency. Long shifts, school responsibilities, and everyday life made it easy to find excuses. That’s where Braylee made the difference. Ellis intentionally fits fitness into life by blocking out 3–4 hours per week, sometimes training before night shifts, sometimes squeezing in a class between schoolwork and evenings, and occasionally doubling up on classes when schedules are packed. Beyond physical strength, Ellis has noticed a significant improvement in mental health. Between the emotional demands of ICU work, school stress, and an irregular sleep schedule, the support of coaches and the EC community helped Ellis through a difficult season—often without them even realizing it. Stronger Together What makes Ellis and Braylee’s story special isn’t just their individual progress—it’s the way they show up for each other. From accountability texts and shared classes to encouragement during tough workouts, they represent what Evansville CrossFit is built on: community, consistency, and support. Their Advice for New Members Ellis: Just start. No matter where you begin, you can grow with the help of the coaches here. Everything is scalable, and they’ll help you reach your goals. Braylee: You don’t have to be perfect—just committed.

Meet Robbie — our October Spotlight Member! Outside the gym : Robbie is a District Director of Audit Operations for the State of Indiana. When he’s not at the gym, you’ll find him golfing, playing pickleball or kickball, and hanging out with friends. When Did You Start at Evansville CrossFit? : February 2025 — After talking with a friend about wanting to try CrossFit. I loved the idea of combining weightlifting with cardio. Goals Already Crushed : Robbie has lost 15 pounds and ran a 5:50 mile this summer! Biggest Challenge : Learning technique and letting go of the mindset that lifting heavier always means better. With coaching and scaling guidance, his form and strength have improved tremendously. What Is Your Motivation? : “Getting to know people and not having to plan workouts keeps me motivated. The community and class schedule make it easy to stay consistent.” What Advice Would You Give To Someone Interested in CrossFit? : "Everyone is friendly and motivating — it makes showing up easy.” “Give it a try! It might feel intimidating at first, but the coaches and members help make it enjoyable.” We’re so proud of your hard work and progress, Robbie! Thanks for bringing such great energy to the EC community!

Member Spotlight: – Meet Cindy September 2025 This month, we’re highlighting a true example of what long-term commitment and community strength look like. Meet Cindy, a registered nurse and a consistent presence at Evansville CrossFit. What She Does Outside the Gym When she’s not crushing workouts, Cindy works as an RN in the Newborn Nursery at The Women’s Hospital. How It All Started “My first time at EC was during a Bring a Friend workout in 2019 — and I was hooked from that moment on.” Fitness Wins So Far Since that first class, Cindy has accomplished some seriously impressive goals: ✅ 250# Deadlift ✅ 125# Bench Press ✅ Very close to her first strict pull-up! Staying Motivated “For me, motivation is easy with CrossFit. Nothing makes me feel better or stronger than working out.” “If something is important to you, it becomes a priority. If you get off track — just show back up. You’ll gain it back quickly.” Advice to New Members “Scale everything in the beginning and stay consistent. And listen to your coaches!” It’s not about doing it all — it’s about showing up, giving your best, and letting the progress build. How the EC Community Supports Her “I’m 62 and not slowing down. I love the programmed workouts, and I learn something from the coaches every week.” Whether it’s encouragement, education, or connection — the EC community fuels her journey. Favorite Thing About EC “I love hitting strength goals… and laying on the mat after a killer cardio session, knowing how much good it’s doing for my health. And the friendships at EC? They’re unmatched.” Life Beyond the Gym Even with a demanding schedule, Cindy says one of the biggest benefits she’s noticed is her energy. “Despite working 12-hour shifts, I have amazing energy. CrossFit helps me feel strong, positive, and ready to take on anything.” Final Words from Cindy “Be consistent. Don’t get discouraged if you feel like you can’t keep up. Progress comes with time.” Thank you, Cindy, for being such a strong and steady light in our EC family. Your dedication is a reminder that consistency, community, and heart are the real foundations of fitness.

Member Spotlight: Elaine August 2025 This month, we’re proud to feature Elaine — a retired physical therapist who has made her health and fitness a priority. She brings positivity, dedication, and a true love for movement into every class, and her story is a perfect example of how it’s never too late to set new goals and crush them. �55356;�57151; Life Outside the Gym Since retiring in 2024, Elaine has embraced everything active and outdoors. She spends time vacationing with her two sons and their families, hiking, kayaking, gardening, and enjoying time with friends. She’s the kind of person who’s always up for an adventure — and always up for a workout. �55357;�56960; Getting Started at EC Elaine joined Evansville CrossFit in April 2025, driven by a desire to: Improve her endurance Build strength Lose weight �55356;�57263; Fitness Milestones In just a few months, Elaine has already seen fantastic progress: ✅ She can now run a full mile without stopping ✅ She’s lost 6 pounds ✅ And, most importantly, she feels more energized every week �55357;�56613; Overcoming Challenges Elaine shared that her biggest hurdle has been endurance: “Aerobic activity like running, rowing, or even warming up was really hard at first. My breathing capacity just wasn’t there yet.” But she’s pushed through with consistency, patience, and a positive attitude — and it’s paying off. �55357;�56490; Staying Motivated “Motivation hasn’t been a problem for me. I enjoy physical activity and love the sense of accomplishment after a workout.” Elaine says the class environment makes a big difference: “Everyone becomes a cheerleader. I’ve never finished a class without hearing words of encouragement or getting a couple of fist bumps.” �55357;�56395; Advice for Newcomers “Don’t let intimidation keep you from joining. Yes, you’ll see some really fit, high-performing athletes — admire their skills, but don’t compare. You’re on your own journey.” Your only competition is yourself. �55358;�56605; The Power of the EC Community Elaine says the community support has been key: “People stop their own workouts to cheer others on when they’re hitting a PR. The support here is just incredible.” That encouragement fuels her drive to keep showing up and keep getting stronger. �55357;�56541; Favorite Thing About CrossFit “The workouts are planned for you. You just show up, and the coach explains everything. The movements are broken down by difficulty, so you’re always doing what fits your level best.” For Elaine, it’s not just effective — it’s efficient and empowering. ⏰ Making Fitness a Priority Elaine doesn’t let her schedule get in the way: “I don’t book appointments or other plans during my class time. It’s my reason to get up and get going for the day.” Consistency isn’t just a goal — it’s part of her lifestyle. �55356;�57119; Life Beyond the Gym Since starting CrossFit, Elaine says she feels the impact everywhere: “I have more energy and I just feel better overall.” From mornings on the river to afternoons in the garden — that post-workout energy carries into everything she loves. Thank you, Elaine, for bringing your energy, wisdom, and encouragement to the EC community! Your story is a reminder that fitness is a lifelong journey, and it’s always the right time to start.

This month, we're excited to introduce Sarah — a member of our EC community who’s proof that getting started is the hardest part... but also the most rewarding. When she’s not crushing workouts, Sarah loves to teach, read, spend time in nature, study, cook, and even color — a reminder that wellness is about balance in and outside the gym. �55357;�56485; Why She Joined “I joined in May 2025. My wonderful partner, who has done CrossFit before, had tried a few times to get us back into it — but I was scared and timid. We’d heard about Evansville CrossFit from a past member who raved about the environment. When we came to check it out, we loved the vibe. It felt so welcoming and non-judgmental, and I knew it was time to give it a try.” �55356;�57291;️‍♀️ Crushing Fitness Goals Sarah has made some serious progress in just a few short months: ✅ Took on Murph in her first week ✅ PRs in front squat, box jumps, bench press, and broad jumps ✅ Improved mile time & endurance ✅ Boosted confidence and walks out of most classes feeling empowered �55357;�56490; Overcoming Challenges “One of my biggest hurdles has been confidence. CrossFit comes with a lot of unfamiliar movements. It can feel overwhelming at first — and I’ve even had to relearn some things I was doing incorrectly from another gym. But learning, growing, and pushing through that has made me stronger.” �55357;�56613; What Keeps Her Motivated “Having a workout buddy helps. But more than that — making connections at EC has made a huge difference. I’ve exchanged phone numbers with people, added them on Facebook... It really feels like we’re all in this together.” �55357;�56481; Advice for New Members “It looks harder than it is — don’t get frightened away. It’s the most empowering feeling ever. If you can commit to 3–4 days a week, you’ll see progress fast. And you’ll want to keep coming!” Also, she reminds us: Nutrition Matters . “If you’re giving your all at CrossFit and still not seeing results — look at what you’re eating. I’m able to thrive because of the way I fuel my body.” �55357;�56431;‍♀️ The Power of the EC Community “The community is why I stay consistent. Between get-togethers after Murph, sand volleyball and pickleball games, or post-class conversations, there’s always an opportunity to connect. If you’re someone who loves a social vibe, EC has it.” �55356;�57286; Favorite Thing About EC “Right now — it’s the Friday Hero Workouts. I’m a big fan of both intrinsic and extrinsic motivation, and these workouts give me both. Every Friday this summer you get a chance to win a prize. I am able to push myself every Friday to do workouts I never would have thought I could've done a few months ago at a traditional gym. And at the end of the summer there will be a drawing for someone to win a grand prize if they completed all of the Friday Hero workouts. There are also monthly stickers given to members who attend at least 12 classes. ⏳ Fitting Fitness Into a Busy Life “CrossFit has saved me time. I used to spend over two hours at a traditional gym and walk away with less intensity, fewer calories burned, and less satisfaction. Now, in just one hour, I leave completely exhilarated (and exhausted) — but in the best way.” �55356;�57119; Life Outside the Gym “The dopamine and serotonin after a workout? Real. I’m more positive. I text people encouraging things. I smile more. I sing in my car. I feel like I can accomplish anything after a class. It truly sets my day up for success.” �55357;�56492; Final Thoughts “At first, the cost scared me. Spending 4–5x more than a regular gym felt risky. But the changes I started seeing — physically and mentally — made it completely worth it. Everyone has something ‘expensive’ they prioritize in life. If you make CrossFit your non-negotiable, it will pay off.” Sarah — thank you for being such a bold, bright light in the EC community! Your story is proof that confidence, consistency, and community can truly transform your life — inside and out.

Nice work showing up and showing out last Friday for Friday Night Lights! The bars were set, the monitors were turned on and the ropes were flying! You all should be proud of what you did last week. That workout was no joke and being able to stick to it for 20:00 is very impressive!