864 STRENGTH + CONDITIONING – Gunny’s Blog / Friday 02.28.2020

864 Strength + Conditioning –Train Hard. Train Smart.

Dear children, let’s not merely say that we love each other; let us show the truth by our actions.
-1 John 3:18

If you young fellows were wise, the devil couldn’t do anything to you, but since you aren’t wise, you need us who are old.
Martin Luther (1483–1546) was a German professor of theology.

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

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

864 Strength + Conditioning WOD – The Friday Grind / 4 RFT:

Run 400 Meters
25 Kettlebell Swings
12 Strict Pull-ups

Dedicated = showing up at the gym to train each and every day no matter what shows up on the whiteboard.
Not dedicated = Cherry Pickers. Checking the 864 site to decide whether you are coming based on the the workout.
Which category do you fall into? Be Strong!

RX – Full ROM. RX KB Load = 24kg./16kg. American Swings
RX Pull-ups = Strict/No Kip. Chin completely over the bar. Chest must touch bar on every rep. Arms fully extended at the bottom.

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. Don’t get so caught up in who’s RX and who is scaled. Focus on your strengths and weaknesses and know the difference.

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 27, 1854 – The Republican Party was organized in Ripon, WI. where about 50 slavery opponents began the new political group.
Abraham Lincoln was the first Republican president. Under the leadership of Lincoln and a Republican Congress, slavery was banned in the United States in 1865.

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

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

Jay and Janice