864 STRENGTH + CONDITIONING – Gunny’s Blog / Friday 02.21.2020

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

Love prospers when a fault is forgiven, but dwelling on it separates close friends.
-Proverbs 17:9

“Whatever a person may be like, we must still love them because we love God.”
-John Calvin

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

864 Strength + Conditioning WOD – The “Friday” Grind / 21-15-9 reps for time:

Box Jumps
x2 DUs

RX It’s more about movement standard than the amount of weight used or the number of reps completed. If you load a weight that you can’t handle through a full range of motion then consider it a scaled workout. Train Hard. Train Smart.

RX – Full ROM. RX – DL Load 275/185. No dropping from the lockout/top of deadlift. No bouncing reps. Touch and go.
Box – 24/20.
x2 DUs scaled to same number of singles.

Yoga at 864 this Sunday at 2:30. Bring your mat and join us.

February Challenge – Thrusters. Accumulate as many Thrusters during the month of February. Score will be total pounds – Reps x Load. All reps that are counted must be at 864 before or after daily workout. There will be two options – RX 95/65 and BEAST MODE 135/95. You have to pick one and stick with it. All reps must be Full ROM/ No half thrusters.

All in for Ila Ann – Join us at CF864 on Saturday March 14 in support of Daniell Hernandez’s Mama, Ila Ann Smith, who has been recently diagnosed with breast cancer.
The workout is FREE to participate! But ANY and ALL donations will be accepted at the door. All donations will go to Mrs. Smith to help lift some of the burden of this battle.
Don’t do CrossFit? No problem! There will also be TACOS! Tacos and Blah Blah Blah (local food truck) will be set up outside. P
lease come join us from 9am-until, workout or just hangout and enjoy some tacos and 864 fun and fellowship! Support your 864 community. Can’t make it but still want to donate? GoFundMe set up.

Check us out on Facebook and Instagram today.

On this day in history –February 20, 1968 – An agreement between baseball players and club owners increased the minimum salary for major league players to $10,000 a year.

You are either IN or OUT – there is no in between.

Smile – The wait is over…Friday is here!

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

Jay and Janice