864 STRENGTH + CONDITIONING – Gunny’s Blog / Friday 01.31.2020

864 STRONG – Not just a gym…it’s our community.

Always be humble and gentle. Be patient with each other, making allowance for each other’s faults because of your love.
-Ephesians 4:2

I’d rather be a could-be if I cannot be an are; because a could-be is a maybe who is reaching for a star, I’d rather be a has-been than a might-have-been, by far; for a might have-been has never been, but a has was once an are.” 
-Milton Berle

Today’s gym schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder – February 2020 864 Dues / NLT Saturday February 1, 2020 – Thank you very much! We appreciate you.

Clean864 Strength + Conditioning WOD / The Grind:5 RFT

10 Power Cleans
20 KB Swings
1 Minute UB Hold on Pull-up Bar (palms forward – both hands must stay on bar)

864 Half Marathon – This Saturday. If you are interested in helping please let us know. Come out and show your community support. 864!

RX – Full ROM. The fastest time on the board with sloppy form = No Good. No Rep! Form is more important than time. Keep it Legit. Be Strong Today!
PC Load = 155/115.
KB Load – 32kg./24kg. American Swings. Full ROM. KB extended fully OH (No chicken necking) Arms fully extended.
Scale as needed based on your strength/fitness level.

Have a couple 864 Hoodies left if you need one.

January Challenge – Run! Train for the 864 Half Marathon / 5k on Saturday February 1, 2020. Post your miles each day on the board. This does not have to be during gym hours – You can count miles ran throughout the day. Who will accumulate the most miles during January?

Check us out on Facebook and Instagram today.

On this day in history –January 31, 1893 – The trademark “Coca-Cola” was first registered in the United States Patent Office.

Support YOUR Community. Support YOUR Country. Support YOUR 864 Crew.

Jay and Janice